For beginners, if you want to build muscle, you should start with the following three basic points and challenge your body's adaptation mechanism instead of focusing on the inconsequential details. Next, I will introduce how fitness coaches gain muscle?

I. Load

First of all, your training has to be loaded. You can simply understand that the content of your training is foreign to your body, and your body is not good at doing these exercises. The weight of the load depends entirely on your level, for example: an extra hour of walking a day could theoretically build muscle in people who have been sedentary for a long time, because they have been inactive for a long time.

When your body adapts to the load, it stops changing, so it leads to the next point: the load is gradual.

II. Load Progression

If you go to the gym every day and work out the same weights until you get congested and take a beautiful selfie, I promise, you'll be the same for a long time.

You need to recognize the importance of load gradualization, either with a larger weight or with the same weight to do higher reps to break the body's adaptation mechanism and gain muscle growth.

3. Maintenance

As long as you want to achieve fitness results, you can't do without the topic of "nutrition". Even if you can do it gradually, muscles can't grow out of thin air, you have to give them enough nutrients for them to grow. But you can overeat, too much body fat can give muscles anabolic resistance.

Unfortunately, most novices ignore the above three points and pay attention to those inconsequential details, how can a high-rise building be built if the foundation is not strong. If you can do all three of the above, you'll be on a long journey to gaining muscle. However, people who practice well are not only trained hard, but also trained smartly. To add to the icing on the cake, you can focus on supplements, timing of nutrient intake, and training techniques.

1. Supplements

There are many types of supplements, but which ones can I get used to? Creatine (to increase muscle water storage capacity, improve strength and promote recovery), multivitamins, minerals (especially important when losing fat or preparing for competitions), protein powder (increase protein intake while controlling low calories), muscle gain powder (high-calorie protein powder). Of course, you may need to use different supplements depending on your needs, so I won't supplement them here.

2. Timing of protein intake

There are many opinions about when to consume protein, but there are always a few that are definitely true. For example, a daily intake of 30 grams or more of protein per pound of body weight is a guarantee of muscle gain; The correct time to ingest is within 0 minutes after practice.

3. The amount of training is gradual

Studies have shown that high training volume is conducive to the growth of muscle contraction tissues, so the "congestive" training method with high reps and high training volume still retains its place. When you reach a certain level of weight, you are likely to increase your training volume (do more work) by increasing the weight, so you need to lower the weight and do a higher number of training sessions (20-0RM). Although small and medium weights are not as good as large weights in stimulating muscle growth, it is also necessary to do some exhausting, high-reprecount congestion training in order to further promote muscle growth. It is recommended to have a ratio of 0/0 for heavy weights and high reps.

In fact, as long as the load is gradual, your training is actually effective, because in order to adapt, your muscles have to grow. And with the same weight, doing the same movements, you'll just stand still. You should start with load training, challenge your muscles, and then recover them with adequate protein and calorie intake. Until you do the above points, don't focus too much on other inconsequential details.