Can't muscle building training achieve twice the result with half the effort? The question may be here

People who work in the gym often find that they go to the same gym to exercise, but the effect of muscle building training is hugely different from others. It seems that others will grow up by practicing muscles casually, but no matter how they train their muscles, they have not increased significantly. So why is this?

After asking the fitness master, I found that the problems appear in these aspects:

1. Different training cycles

The training cycles of fitness beginners and veterans are different. Fitness fitness usually has an incomplete fitness plan and does not have a clear arrangement for the specific training cycle. Fitness veterans have a clearer arrangement for the fitness cycle, stimulating muscles in different parts of their body in stages, achieving a stage goal. Then enter the next stage, so the fitness effect will naturally be better.

2. Differentiate between large and small muscle groups and exercises

After the muscle parts of the weekly exercises, the specific question of how to do the training movements of each muscle group. The body's muscle groups can be mainly divided into two categories: large muscle groups and small muscle groups. The large muscle groups are the back muscles of the pectoral muscles, and the two and three heads are the calf muscle groups.

The large muscle groups need to be trained for a long time and need to do more compound movements. For example, squats, bench presses, and deadlifts are all basic training movements of large muscle groups. The focus of the small muscle training is to stimulate the expansion and contraction of muscles. It is necessary to use fast and short-displacement training exercises to be more effective. The most typical one is dumbbell curls.

3. Different training goals

Novice exercise generally has no clear fitness goals. Usually, they see others practicing which equipment they are practicing. However, more experienced fitness veterans are more clear about their fitness goals and have a clear concept of muscle building and fat loss. Training will also focus on their weak muscle groups and arrange their aerobic and anaerobic fitness reasonably.

4. Muscle Relaxation after Exercise

Fitness Muscle Enhancement Training Many novices often ignore the relaxation and stretching before and after fitness, and doing a good job of stretching is also very helpful for fitness. Stretching before exercise can make your muscles more relaxed and enter the state of exercise, the muscles can become softer, and the pressure will become stronger, which can also alleviate muscle stiffness after training. , soreness and other problems. Doing these well will naturally help you grow muscle better.

5. Don’t pay attention to the diet of muscle building

Muscle-building is a process of destroying muscle fibers and over-repair. If you don’t pay attention to corresponding nutritional supplements, no matter how hard you practice, it is difficult for your muscle growth to grow. So how should you eat it?

Add to supplement protein + carbohydrate + fat every day, your muscle-building effect will become better. The specific combination is 45~65%, protein 10~35%, and fat 20~35%.

After these, your muscle-building goals will be gradually achieved, and you will no longer have to worry about not understanding these techniques, resulting in worse results in muscle-building exercises than others.

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