The problem of muscle building? You have made these mistakes before you become stronger!

Why can't you train muscles?

　　I receive many netizens about fitness questions every day. The most common one is "I have trained 3 times a week and eat 5 meals a day, why are you still so thin?".

　　Is it really that difficult to become strong?

　　If this is also a difficult problem in your mind, you have to come in and take a look!

　　1. Don't let your body weight deceive the training results

　　Weight is the easiest body information to measure, but the size of your body involves too many factors, such as body moisture, urination, fat and muscle ratio. Many friends say that they train regularly and eat high in protein Mainly low fat, but the weight remains unchanged, and sometimes it drops slightly.

　　In fact, this is reasonable. When you exercise regularly and eat a healthy diet, your body's fat and moisture will decrease. Although the muscles continue to grow, the weight increase is not as fast as the weight of fat and moisture, so it leads to the illusion of losing weight due to training.

　　It is recommended that you take a selfie every week to compare the changes in your body shape. In addition, you can also use resistance biometric instruments or fat clips to measure your own fat content. These methods are better than measuring weight alone.

(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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2. Diet errors

　　In fact, diet is really important. If you can arrange it, please try to arrange your diet according to the following 6 points:

　　a. Eat every 3 hours to ensure you don’t feel hungry; including protein and carbohydrates

　　b. Intake TDEE+ according to your metabolic consumption value (TDEE). 500 calories and try to eat natural and unprocessed foods. The cooking method is mainly light;

　　　c. If you can train 4 or more times a week, please eat X2 grams of protein per kilogram;

　　d. Training 3 or less, eat X1.5 grams of protein per kilogram;

　　e. After each training, you must absorb about 30-35 grams of protein and a banana carbohydrate;

　　　f. Drink more water (2-3 liters), because 60-70% of the muscles are water.

　　3. Insufficient training intensity

　　We can look at the training intensity from 3 aspects:

　　a.Volume (Training quantity): That is how many sets of training movements can be performed for the same group of muscles each time. Novices may have 16-20Sets, but experienced people can improve to 30Sets or above; each group of main muscles such as chest, back, and feet can be trained at least once a week;

　　b. Weight and number: Repetition Maximum (RM): 1Rm means that you can only lift this weight once if you try your best. 10RM means that you can handle 10 movements with all your strength. The best RM for muscle growth is 8-12RM (also said to be 6-15RM);

　　　c. Rest time: 60 to 90 seconds.

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

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4. Missing Foot training

　　When we conduct training mainly on foot muscles such as squats and deadlifts, the body will secrete a large amount of growth hormone and testosterone to strengthen the body's muscle mass. Therefore, if you want to accelerate muscle growth, you must have at least once a week and learn the two movements of squats and deadlifts.

　　5. Deficiency of sleep

　　The body not only releases a large amount of growth hormone after leg training, but also secretes these hormones during deep sleep, so please make sure Have enough sleep every night and avoid doing vigorous exercise or drinking before going to bed.

6. No self-discipline, no sustainability

　　The 5 points mentioned above are actually meaningless if everyone does not stick to it. Don’t talk about bodybuilding, it is to maintain a good figure. Everyone should make some sacrifices in their diet and social life.

　　Don’t become strong is not because your DNA is wrong! It is because you do too little! Many people just can’t persist, or they don’t have confidence in themselves , give up after going to the gym for a month or two and there is no result. In fact, how can the results be obtained so simply? Especially training muscles is a matter that requires a long time to be highly self-disciplined

　　In short: As long as you train hard and ensure sufficient nutrition and rest! You can definitely do it!

　　Don't think that your DNA will not grow muscles. The mistakes are often your inner demons. Come on!

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

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