What should men do if they want to gain muscle?

What should men do if they want to gain muscle? Building muscle is something that many men pursue. Muscular boys make people feel More reliable and attractive. So, how to train muscles? Let’s talk about it. What should men do if they want to build muscle? What should men do if they want to build muscle? 1

1. Continuous tension:

The muscles should be kept tense throughout the entire set, no matter at the beginning or at the end of the movement. Keep it relaxed (not in a "locked" position), always reaching complete failure.

2. Relax between sets:

Stretch and relax after each set of movements. This can increase blood flow to the muscles, help eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.

3. Eat protein after training:

Within 30 to 90 minutes after training, protein demand reaches its peak, and protein supplementation has the best effect at this time. But don’t eat immediately after training, at least 20 minutes apart.

4. Long displacement:

Whether it is rowing, bench press, press, or curl, you must first lower the dumbbell as low as possible to fully Stretch your muscles and lift as high as you can. This is sometimes contradictory to "constant tension", and the solution is to move quickly through the "lockdown" state. However, I do not deny the role of heavy weight half-range exercises.

5. Slow speed:

Lift it up slowly and put it down slowly to stimulate the muscles more deeply. In particular, when lowering the dumbbells, you must control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises. If they lift the dumbbells, they will complete the task and put them down quickly, wasting a good opportunity to increase their muscles.

6. High density:

"Density" refers to the rest time between two groups. Resting for only 1 minute or less is called High density. To increase muscle mass quickly, you need to rest less and stimulate your muscles frequently.

Warm reminder: "Multiple groups" is also based on "high density". When exercising, you should concentrate on training as if you were fighting a battle and don't think about other things. What should men do if they want to build muscle? 2

Methods for male fitness to gain muscle

1. Eat more high-protein foods: If you want to build muscle, you can eat more every day. Some high-protein foods, such as eggs, protein powder, muscle, fish, beef, etc., can help people build muscle.

2. Control the amount of aerobic exercise: Aerobic exercise is a good exercise for losing fat, but it does not help you gain muscle. You can appropriately reduce the amount of aerobic exercise and add some strength training, which will help. For muscle gain.

3. Dietary supplement of electrolytes: As the saying goes, 7 points of fitness depend on eating and 3 points depend on training. People who want to build muscle need to eat about 5 to 6 meals a day, and they must adhere to the eating habit of eating less and more meals. , and you should eat more high-protein foods and carbohydrates every time, and supplement enough electrolytes, which can maintain normal muscle metabolism and help build muscle.

Must-eat fruits for fitness and muscle gain

1. Lemon: Lemon is a familiar fruit. Lemon not only has a whitening effect, but also helps people Fat does not accumulate in the body, allowing for better muscle growth, so it is very suitable for muscle building.

2. Bananas: You can also eat bananas for fitness and muscle gain. Bananas are rich in vitamins, fiber, and a variety of trace elements. They can also promote muscle formation and relieve physical fatigue.

3. Apple: Apple is also a fruit that everyone often eats. Apple is rich in polyphenol nutrients, which can enhance muscle strength and is an excellent muscle-building fruit.

What vitamin supplements are helpful for building muscle?

1. Vitamin C: Everyone must be familiar with vitamin C. Vitamin C is not only good for our skin, it is actually good for our skin. It can also promote the body's drainage, make the muscles achieve a tough and fresh effect, and at the same time relieve muscle fatigue.

2. Vitamin E: Vitamin E is an effective antioxidant. It can promote the absorption of oxygen by the body's muscles, promote muscle formation, and even help improve muscle endurance. It is necessary to enhance muscle strength. An indispensable substance.

What foods are good for building muscle?

1. High-protein and low-fat meat: For people who want to gain muscle, they must eat it in their daily diet. High-protein and low-fat meats, such as beef, chicken, deep-sea fish, etc., are helpful for people to build muscle and supplement nutrition.

2. High-vitamin vegetables and fruits: For people who want to gain muscle, vitamin intake is indispensable in their daily diet, so they need to eat more high-vitamin foods, such as carrots, cucumbers, and potatoes. , apples, oranges, bananas, etc.

What should men do if they want to gain muscle? 3

Ways for men to gain muscle

Diet

Pay attention to the diet structure. Muscle growth is based on fat consumption, so when exercising muscles, you must also pay attention to energy supplements. Eat more eggs and milk, which are rich in protein and can be effectively converted into muscles. Vegetables, melons, and fruits. While supplementing high-calorie foods, you should also pay attention to supplementing vegetables, melons, and fruits. Only with a comprehensive supplement can the human body reach its optimal state.

In terms of exercise

Squats can effectively exercise thigh muscles. You can choose between weight-bearing squats and ordinary squats. For ordinary squats, just squat with your head in front of your head. For weight-bearing squats, you can choose hand-held dumbbells or barbells; do more aerobic exercise, anaerobic exercise can quickly increase muscles, while aerobic exercise increases muscle more slowly, but aerobic exercise is more beneficial to physical health, and the increased muscles are also Relatively long-lasting.

When doing sports and fitness, the movements must be large. For example, when we lift dumbbells, do rowing movements, presses, etc., we must try to lower the body as much as possible to fully stretch the muscles. Remember not to click. So far, because only when the muscles are fully exercised can the muscles grow to the maximum extent and achieve the effect of muscle gain.

Principles of muscle growth

Heavy weight, low reps: In bodybuilding theory, RM is used to represent the highest number of repetitions that can be done continuously for a certain load. For example, if the practitioner can only lift a weight 5 times in a row, the weight is 5RM.

Research shows that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and increase strength and speed, but endurance growth is not obvious; 10- The 15RM load training does not significantly thicken the muscle fibers, but the strength, speed, and endurance are improved; the 30RM load training increases the capillaries in the muscles, and the endurance increases, but the strength and speed do not increase significantly. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

Multiple sets: Whenever you think of exercising, just do 2 to 3 sets. This is actually a waste of time and cannot grow muscles at all. You must set aside 60 to 90 minutes to focus on exercising a certain part, and do 8 to 10 groups of each movement to fully stimulate the muscles. At the same time, the muscles need longer recovery time. Continue until the muscles are saturated. The "saturation" must be felt by yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickening of the muscle appearance.

Long displacement: Whether it is rowing, bench press, press, or curl, you must first lower the dumbbell as low as possible to fully stretch the muscles, and then lift it as high as possible. This is sometimes contradictory to "constant tension", and the solution is to move quickly through the "lockdown" state. However, there is no denying the role of heavy weight half-range exercises.