If you don’t gain muscle in winter, you will be sad in summer!

The principle of muscle building: training destroys fibers - nutritional supplements and rest - excessive recovery - recirculation

　　The principle of muscle growth is actually excessive recovery. After the muscle fiber is injured, it will be lower than the original level for a period of time, then exceed the original level, and finally return to normal. If you practice too frequently, the muscle level will only decrease. If you practice too little, it will not grow.

　　Small muscle group needs at least 48 hours to recover, while the large muscle group needs 72 hours.

　　Methods for muscle building: 　　1. Add fuel: carefully read the energy table on the food label. Then add 500 calories to the original calories you eat every day. Take at least 1 gram of protein per pound of weight every day. (The calorie calculations in China are very unprofile. First, non-finished foods do not have calorie labels; secondly, the finely packed foods are not marked incompletely or fake, and their calorie charts are not very credible.)

　　2. Limit aerobic exercise: You can do jogging or bicycles for two consecutive days, but pay attention. It is better to control the training time to about 30 minutes. While reducing fat, it is better to keep your muscles. For example, do an extreme sprint run for 1 minute first, then use a 2 minute jogging to return to the starting point, and then make an interval of 1-2 minutes. Repeat this process for training for 30 minutes, 3 times a week. In terms of preventing muscle decomposition during aerobic training, this intermittent sprint run is better than a 30-minute jogging.

　　3. Accurate number of groups: Do not train more than 20 groups per muscle, 12 The left and right groups are beneficial. The number of training sessions in each group is the most beneficial for muscle growth. The training time for a single muscle should not exceed 45 minutes. Try to choose a large ventilated gym or semi-outdoor open space to train, use a larger weight and complete the movements at a controllable speed. Each group lasts 40-70 seconds or less. The purpose of your training is not to maintain muscle tension for a long time, but to stimulate their growth.

(Note: Follow the fitness bar WeChat public platform, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

Further reading:

　　Muscle-building class: Muscle-building is a technical job, training and diet are both good

　　Fitness nutritional supplements, detailed explanation of carbohydrates, fat, protein

The principle, function, usage method

4. Use full-body training or upper and lower limb separation training: use full-body training or concentrated upper limb training for one day, the planning and arrangement of concentrated lower limb training on the other day will be the best effect. The above two methods are more than only one muscle separation for each training. The training effect is better. The movements during training should be used to participate in the muscles as much as possible, such as squats, deadlifts, bench presses, barbell rowing and pull-ups.

　　5. Stretching: Make full use of various types of stretching and pulling, which will help you stay flexible, avoid pain, and improve the recovery speed of training. You can also use tools to complete stretching and pulling, such as foam rollers.

　　6. Regular eating: Eat 5-6 meals a day. Eat a diet rich in protein and sufficient carbohydrates every time to maintain the energy and nutrition needed to build muscles.

　　7. Pingze-sense: The platform period or the boring period, it is time for you to change the training method. Every 4-6 weeks, you need to adjust The training plan is here. Change the number of trials, training sets, rest time, and training content. Write down your training log and see where your progress is.

　　8. Full-body training: Choose training programs that recruit as much muscle as possible to stimulate hormone secretion and maintain long-term muscle growth. Choose the same number of groups between antagonist muscles. For example, if you do 5 sets of barbell rowing and 5 sets of flat bench presses. This balance training will allow you to grow your muscles quickly and safely while avoiding injuries and maintaining flexibility.

　　9. Exercise supplements (energy drinks): immediately add some fast-absorbing high-protein and carbohydrate diets after training. Such as whey protein powder, juice, honey, etc.! Authentic purchasing address for protein powder

　　You can choose the authentic purchasing address for muscle-building powder, a beverage that is proportional to 2 grams of carbohydrates and 1 gram of protein. The advantage of choosing supplemental beverages is that it is easier to digest and absorb quickly than solid foods

　　10. Recovery: Sleep for 7-8 hours a night, you can not meet the sleep requirements 1-2 nights a week, but you should make up for it immediately. Training should not exceed 4 times per week. In any case, you must avoid habitual overtraining, which will cause the body to secrete cortisol (a hormone that accumulates fat and breaks down muscles).

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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