Muscle-building treasure! Big guy's fitness tips

The biggest misunderstanding of muscle building

　　The biggest misunderstanding of muscle training is to copy and copy the daily training regulations of bodybuilding magazines. The training of those people in the magazine is applicable to you, and they have innate advantages. Practicing according to their set will not make you become a big guy like them quickly.

　　On the contrary, you need to listen to the voice of your own body and create your own set. Of course, the premise is to do the right thing scientifically and reasonably! The road to fitness is to constantly explore and learn, but it is hard but joyful.

　　To get the muscles you have always dreamed of, and to become a big guy when you wake up tomorrow, you can't wait to wear a superman sexy vest, it is not a simple thing. As for the same sentence, do the right thing , No problem with all dreams!

　　　　Muscle-building book! Give it to everyone

　　1. Be stronger first.

　　The bigger the strength means more muscles. Increase strength. The size of the muscle is directly related to the size of the strength you gain. To gain muscle, you must first increase strength.

　　Start strength training. Use weight-bearing exercises (weight training is also effective), which allows you to start from light weight and then continuously increase weight. Start with a barbell bar, learn some correct skills, learn all exercises, and understand the tips of muscle training. Each time you exercise, add some weight, force yourself to get out of your comfort zone.

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

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2. Use free weight-bearing training.

　　You can use a barbell to lift the maximum weight. The bigger the weight, the greater the stimulation, which means more muscles. Dumbbells are a very good auxiliary exercise. Equipment, but not suitable and used for main training. Please stay away from fitness machines.

　　Safety. The machine forces you to do some fixed, unnatural movements. These movements may cause physical damage. Free weight-bearing training repeats natural movements.

　　Efficiency. Free weight-bearing training forces you to control weight and control balance. This is better for muscle building than machines, because the machine has helped you ensure balance.

　　Efficacy. The power obtained by using machine training cannot be transferred to free weight-bearing equipment or in real life. There is no machine in real life that can help you control balance.

　　Diversity. You can do hundreds of exercises with just one dumbbell. It can also save money and space, especially when you want to build a home gym.

　　3. Do combination exercises.

　　If you have trained basic strength and muscle mass, a single training is not bad, but if you are preparing to build muscles and stimulate multiple muscles at the same time, it is better to train.

　　Don't do endless biceps bends, but instead, the palms are outward and hands Pull-ups with palms inward, and barbell rowing.

　　There is no need to practice stretching your arms, instead of bench press, lifting pressure, or stretching your arms by parallel bars.

　　Of course, don't do leg flexion and extension, do some squats and deadlifts.

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4. Train the leg muscles.

　　Squats are beneficial to your entire body. This is the most important training. Once you can carry a 300-pound squat, you must have been transformed. Here is a free weight-bearing squat with your hips lower than your knees.

　　When you do squats and deadlifts, all the muscles are tightened. These movements make your body a whole and allow you to cope with heavy weights. Don’t waste time on bending the biceps. If you can carry heavy weights, do it. Squats and deadlifts, your arms must be very thick.

　　5. Do full-body training.

　　When you have laid the foundation, the part-of-body training is good, but it is better to be able to carry a 300-pound squat.

　　You can't squats or have you never done squats? You can refer to the following 5×5 items. This item requires training 3 times a week, including some combination exercises such as squats, deadlifts, bench presses, barbell rowing, head barbell pushing, pull-ups, parallel bar arm flexion, etc.

　　6. Recovery.

　　Professional athletes train 5 to 6 times a week. However, they don't do that at the beginning. They become burly and strong before increasing the intensity of their training. If you want to go to the sky and train as they plan to train, you will be injured by overtraining.

　　　Rest. The muscles grow when you rest, not when you train. At the beginning, do full-body training 3 times a week, focusing on training intensity rather than training time.

　　Sleep. Growth hormones that promote muscle growth are released when you sleep. Strive for rest 8 hours. If your lifestyle allows, take a nap after exercise.

　　Drinking water. This can avoid dehydration and help muscle recovery. Drink two glasses of water for each meal, and drink a little from time to time during fitness training.

　　Eat. "Eat like a horse, sleep like a baby, and you will grow like wild grass." If you don't replenish enough calories to ensure recovery, no matter how much training is, it will be in vain.

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7. Eat natural foods.

Your body fat content will decrease, so that your muscles will look better. Foods containing vitamins and minerals will help you recover. Stop eating boxed foods and eat natural foods in 90% of the time.

　　Protein: meat, poultry, fish , eggs, milk

　　Protein has the highest thermal effect. You need to consume 1 gram of protein per pound every day to increase and maintain muscle. That is to say, if you weigh 160 lbs/72 kg, you need to consume 160g of protein per day.

　　　　Carbohydrates: brown rice, oats, whole wheat pasta, quinoa

　　Vegetables: spinach, cauliflower, tomatoes, salad, carrots

　　　Fruits: banana, orange, apple, pineapple, pear

　　　Fats: olive oil, fish oil, real butter, nuts, flax seeds

　　8. Eat more.

　　For muscle building, food is more important than training. However, you must eat enough food to make the body recover the best. Most people don’t eat enough, you should eat more to achieve muscle building effect.

　　Eat breakfast. Replenish energy in the first hour of wake up in the morning. Learn how to develop the habit of eating breakfast. You can try the following 7 breakfast recipes.

　　Add meal after training. Supplementing protein and carbohydrates after training can help muscle recovery and rebuild energy reserves.

　　Everyone Eat one meal for 3 hours, 6 meals a day. Stabilize protein supplements to your muscles, speed up muscle repair and recovery, and accelerate metabolism.

　　　Intake 18 kcal per pound of weight. Record daily calories. You need to intake at least 18 kcal per pound of weight to ensure weight.

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