Muscle gain, I am thin and skinny, how to become strong.

14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.

1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.

2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself, and the degree criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously thick.

3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.

4. Slow speed: slowly lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.

5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.

6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.

7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.

8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.

9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.

10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.

1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.

12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.

13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't worry about ridicule in the gym.

The principle of muscle growth is actually excessive recovery. After muscle fiber injury, it will be lower than the original level for a while, then exceed the original level, and finally return to normal. If you practice too often, your muscle level will only drop. It takes at least 48 hours for small muscle groups to recover, and 72 hours for large muscle groups. If you exercise too much, you must wait until your muscles are completely painless before you can do the next exercise. Otherwise, you will get thinner and thinner ... If you only practice once or twice a week and don't practice all over your body, it's almost an improvement, and then you can return to the original level and do it again without any obvious effect. Only by scientific training, timely nutritional supplement and adequate rest can we get rapid muscle growth. For example, many people only train world champions once a week, which may not be suitable for beginners, but beginners can only arrange one action twice a week at most, and maybe they can arrange their abdomen once a week. If time is tight and you can't guarantee the number of times you go to the gym, it's best to practice more comprehensively and intensively at one time, and then take a week off to practice again. In this way, you only need to exercise on weekends, and you can improve to some extent. There are many sayings, for example, muscle pain is equal to practicing in vain, not necessarily. Many times you recover better, but you feel muscle fatigue, but it is basically painless. This is also a very effective exercise. And some people can hardly do anything the next day after exercise, that is, exercise excessively, and this kind of pain is not good. Reasonable pain should be feeling, but it does not hinder exertion, and you can complete daily activities and even participate in high-intensity ball games. In short, as long as you feel muscle pain or obvious fatigue, don't exercise this part of your muscles. Only such a degree of exercise can help muscle growth. Novices should find the strength that their physique can bear as soon as possible, so as to lay a good foundation for regular exercise in the future. If you always think that it is impossible to be born without muscles, you should be confident, find a training method that suits you, or find an experienced coach to practice for a month or two, and you will find yourself very powerful.

10 the best muscle-building food 1, salmon. 6 ounces (170g) of salmon provides 34g of protein and 4g of omega -3 fatty acid, which is a healthy fat that can reduce swelling, help muscle repair, and help inhibit cortisol. (When the cortisol level drops, the testosterone level will gradually increase, which is helpful for muscle growth. ) A diet rich in omega -3 fatty acids can also allow most of the absorbed glucose to enter muscles instead of being converted into fat.

2. lean beef. Many people who have difficulty in long muscles mistakenly abandon fat, thinking that it will increase body fat. However, with the synergistic effect of omega -3 in fish, saturated fat in beef can actually help muscle growth. Too little saturated fat intake will endanger the levels of testosterone and islet-like growth factor, which are helpful to muscle growth. Beef is also the source of cholesterol, which is the main raw material for human body to synthesize testosterone. Of course, beef is also rich in creatine, vitamin B and zinc.

3. eggs. Nutritionists have many different methods to evaluate the ability of various protein foods to promote growth. Eggs rank first in almost every standard. Because they are most easily absorbed-the body can easily break them down into amino acids, which are the raw materials for muscle growth. Whole eggs are also rich in healthy fat, saturated fat and lecithin, which helps muscle growth. Egg yolk may not be ideal in the sculpture line period, but don't forget the off-season weight gain period.

4. Whole milk. If it is really hard for you to gain weight but you are eager to gain weight, then don't drink skim milk! Those are for people who lose weight. 16 oz whole milk provides 16 g protein and 16 g fat. Compared with other foods, the fat in milk is generally short chain. Short-chain fats promote synthesis and prevent muscle decomposition. Compared with other fats, they are less likely to be stored as body fat. The fat in milk can help the body absorb vitamin D and reduce the risk of cancer. It is no accident that Arnold and Frank, the great men in the 1960s and 1970s, drank so much whole milk.

5. Apple juice. Ironically, going crazy to the gym is actually to tear muscles. After that, you will gain something, when your body begins to repair and recover excessively. Drinking 12- 16 ounces of apple juice before going to the gym can provide 45-60 grams of carbohydrates and quickly replenish your energy (because the juice contains glucose), and the energy is endless (because it also contains fructose). This helps to suppress cortisol, reduce muscle damage and allow you to train more groups.

6.white bread. You know this principle-eat less fine carbohydrates, because they contain less fiber and nutrition than coarse grains, and improve insulin levels. Many times. Then, white bread is really delicious for you just after exercise. Because you need digestible carbohydrates to restore your empty muscle sugar level and increase insulin secretion to help muscle growth and inhibit cortisol after training. Four slices of white bread can provide about 50 grams of digestible carbohydrates.

7.spaghetti. (spaghetti) Growing muscles requires a lot of carbohydrates as raw materials. More importantly, carbohydrates fundamentally enhance the efficiency of protein's metabolism, allowing the intake of protein to enter the muscles to help growth. In other words, without carbohydrates, the protein you absorb will not be well used for muscle growth. A cup of cooked macaroni contains about 45 grams of carbohydrates, which is at least what a person who is hard to gain weight needs for every meal.

8. garlic. How does a plant that is basically free of calories, carbohydrates, protein or fat help gain weight? The answer is that it will significantly increase the hormone level in your body. Long meat is the right nutrition-carbohydrates, protein and fat-at the right time. But it also needs an appropriate hormonal environment to stimulate growth. Animal studies show that a large intake of garlic and high protein can increase testosterone and reduce muscle decomposition. This is a state of promoting growth.

9. yogurt. Natural yogurt, whether low-fat or full-fat, can be bought in health food stores. The best choice is yogurt with active "beneficial bacteria". This prebiotic bacteria reaches the gastrointestinal tract and helps the body maintain a healthy balance. This beneficial bacteria strengthens the immune system and increases the absorption of nutrients. Another benefit is calcium, which controls muscle contraction and can also reduce fat storage.

10, olive oil. When it comes to losing weight, you have to say olive oil. Studies have shown that olive oil inhibits inflammation in the body, and reducing inflammation means better recovery. Olive oil also provides hormone-like substances to increase testosterone. Like any lipid, it provides a lot of calories to help the body enter a state of promoting growth. It is also rich in healthy fat.

Finally, it is best not to buy BSN and Oportmon indiscriminately, but to order from abroad or find a reputable agent to buy them.

About the choice of supplements:

1. For people who eat 4~6 meals a day within 4 months after starting bodybuilding training, the best collocation is the first three. If the conditions do not allow, choose from top to bottom.

2. The first four categories are people who have mastered all the training movements, can push up 1.5 times the weight, squat down twice the weight and pull twice the weight.

3. The body is the same as me, or stronger than me ~ I guess you will choose it yourself. I suggest adding N-myogenin to these four kinds.

Regarding the use of supplements:

1. Muscle-building powder:

Get up for 20 minutes in the morning 100 ~ 150g. In order to use the high level of androgen in the morning to achieve the purpose of rapid recovery.

20 minutes after training, 100 ~ 150g. Needless to say, training is one of the best opportunities to restore muscles. There must be enough carbohydrates, protein, creatine, branched-chain amino acids and vitamins, which can be absorbed quickly.

2. Creatine:

Followed by training, 1 spoon (16 g), mine is followed by the last group that just ended! Time is muscle!

A spoonful of fasting before going to bed is to make full use of a large number of synthetic metabolic hormones in the body at night to achieve the purpose of rapid recovery and muscle growth.

3. Protein powder:

50 ~100g before going to bed is also taken for the high-level hormonal environment at night, you know ~ most muscles grow at night! But you can't use muscle powder at night. You can check the relevant information of insulin in the module of "Bodybuilding Hormone" in this space.

I will talk about my personal experience and views on nitrogen pump myogenic wave and nitrogen myogenic element. Once again ~ this is an intermediate tonic, and it must have a certain level to play its greatest role!

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Netizen asked: I want to practice "muscle man"; But how to eat during training? This paper introduces the contents of navratilova martina's "Eating Victory" and "NBA Strength Conditioning" written by American Basketball Physical Training Coaches Association to readers like snakes, and expounds the complementary relationship among protein, nutrition and muscle training.

"The loss of protein"

Muscle, hair, nails and other human body parts are all protein, which is the basic knowledge, so I won't go into details here. However, in order to improve the quantity and quality of muscles, that is, increase the number of myofibrils, increase the diameter of muscle fibers, and then expand the fascia, so as to achieve the effect of "whole body muscle" and full of energy, protein cannot be directly ingested. Eat blood to replenish blood, eat liver to replenish liver, and then infer that China's traditional thought of eating protein to replenish muscles can only be half right in the process of shaping muscular men; Because, a normal person only needs about 40 to 80 grams of protein a day (a can of 6 and 1/2 ounces of tuna broth contains 45 grams of protein), or to be clear, a kilogram of body weight needs about 1 gram of protein.

So too much protein will be digested by enzymes and acids in the body and become amino acids and short-chain amino acids; Because, after finishing the necessary work in daily life, the remaining protein, that is, the redundant protein, is immediately converted into fat and liver sugar and stored in various parts of the body. That is to say, excessive protein will only lead to fatter body, not stronger muscles; In particular, protein's metabolism will "release" toxic wastes such as ammonia (NH3), which is another reason why people who eat too much meat fart and stink.

Therefore, it is inappropriate for athletes to need a lot of protein such as steak and eggs, and these high-energy protein foods. The main function of protein is for the growth, maintenance, repair and protection of the body; Although the human body needs some essential amino acids, including some synthetic amino acids. However, as mentioned above, the demand in protein is not much; Excessive absorption actually increases the load on the kidneys and liver, because they are bound to engage in the work of "detoxification".

In particular, these wastes can promote the metabolism of protein, and the final product is urea; When urea and ammonia are excreted after treatment, important minerals such as potassium, calcium and magnesium in the body are excreted with urine. Special reminder, potassium helps to control the temperature of muscles, the smoothness of blood and the conduction of nerves; Calcium can maintain the strength of bones and the normal function of muscles; Magnesium can regulate muscle contraction and convert carbohydrates into energy. Therefore, eating too much protein just doesn't help muscle growth and fart; She also caused many bad sequelae to your body!

"nutritious diet"

Write it down: carbohydrates, especially polysaccharides, are the best energy sources for human activities; Because carbohydrates and fatty acids are the preferred fuels for human use. This is because the human body will decompose polysaccharide into glucose, which is stored in muscle tissue and liver, called liver sugar; This polysaccharide is stored in the muscles of various organs and tissues of the human body. Therefore, it is obviously efficient for human beings to obtain urgent needs at any time. But you must understand the concept that the amount of liver sugar stored by the human body is limited, mainly stored in skeletal muscles that usually engage in sports; The total amount of liver sugar stored in muscle is about 250~400g, which can only provide 1000~ 1600 calories.

In addition, you must understand that for a boy who is engaged in basketball training at the age of 180 kg 17, he needs about 4000 calories. For example, several university-level basketball teams in the United States have done research, and two hours of training consumes more than 4,000 calories; Generally speaking, we will consume 400~680 calories in an hour in the bullfighting discussion of basketball 3-3. Therefore, if you don't get enough calories for breakfast and Chinese food, you will find yourself "hungry" when you go to the bullfight at night. Because all the calories stored in the body are consumed by you. Sometimes even for this reason, including the fat stored in the liver, or your thighs and abdomen, will be taken out and converted into heat for you to play, which is another way to lose weight.

But if you don't eat properly, you don't eat enough carbohydrates, but you eat too much fat and protein. This kind of behavior will make you slow down and your physical fitness will be greatly reduced. From this, you can easily find that many athletes are "slow" after a big meal before the game. Also, don't drink milk as a drink; Because milk is a liquid food, it is rich in protein and sugar (lactose); Studies have shown that excessive intake will not only reduce endurance, but also burden the body because the concentration of milk is higher than that of human body fluids. Bacon and eggs are high-protein foods, but they are one of the worst pre-match diets. Especially modern sports pay attention to: don't overeat and overeat before the game. You should go to war looking thin and hungry.

Remember; First, liver sugar provided by a typical high-protein, high-fat and low-carbohydrate sports diet; She has at most one hour of physical activity. The second is the liver sugar provided by typical mixed food; She has enough maximum exercise for 90 minutes. Third, a high carbohydrate diet; She can provide the maximum exercise for two whole hours. What are complex carbohydrates? Common rice (brown rice), pasta, cereals (such as whole wheat and oats), brown bread, beans, almost every vegetable and fresh fruit; In particular, fresh fruit is a good source of monosaccharides and complex carbohydrates. As for, some people say: pasta is a kind of complex carbohydrate, which will make people fat; In fact, research shows that the culprit is the fruit accumulated in high-fat gravy poured on spaghetti.

Fruit juice is concentrated sugar, not complex carbohydrate; You should try not to drink or drink less, even if you drink more than one cup. If you really want to taste the mellow fruit juice, you'd better dilute the fruit juice one-to-one with the same amount of water before eating. Eat as many raw or cooked vegetables as you like; Moreover, it is best to choose vegetables with different colors, so that you can get different nutrition; Beans are the best sources of protein, iron, calcium and fiber. Besides, you should try to avoid using mutton, duck, pork, ham and other fatty meats for dinner. It is best to choose fish, such as salmon and mackerel, as the source of friendly oil for EPA. Chicken (white), turkey (white) and crustaceans such as lobster, crab, oyster and shrimp are the main sources of cholesterol. Therefore, you should avoid eating this kind of food.

Therefore, it is suggested that athletes or people who want to become muscular men should have a diet ratio of:

Complex carbohydrates (starch) account for 60% ~ 80% of daily calories;

Simple carbohydrate (sugar) accounts for 5% ~10% of daily calories;

Protein (animals and plants) accounts for10% ~15% of daily calories;

Fat (animals and plants) accounts for 5%~20% of daily calories.

"both training and nutrition"

Because the size and quantity of muscle fibers are genetically influenced, they are congenital. To increase the number of muscle fibers and make them hypertrophy, most of them can only be done by "exercise". In particular, in order to make muscle fibers bulky, besides electrical stimulation and providing necessary nutritional calories, exercise and nutrition are the best channels. This is mainly because after you absorb nutrients such as carbohydrates, they are transformed and stored in muscles; If you don't do exercise training and let the muscles "gradually get fat", the liver sugar stored in the muscles will be "unused" and then stored in the abdomen and the back of the thighs. In this way, this hypertrophy is what we generally call puffiness, not muscle strength.

On the other hand, when your muscles consume liver sugar stored in it after exercise, you also "replenish" complex high carbohydrates in time, so that these nutritious foods can be skillfully converted into liver sugar and then provided to the "hungry" muscles after exercise in time; In this way, after the repetition and accumulation of these two mechanisms (nutrition and exercise), your muscles will naturally become larger due to the supplement of exercise and nutrition, and the fiber content of your muscles will gradually increase due to exercise. Your nutrition (complex high carbohydrate) will be continuously supplemented, and your muscles will be "obviously in shape".

Furthermore, the use of "creatine" is a popular trend in the arena recently; Including the International Olympic Committee, it is recognized that she (creatine) is not a stimulant, and she will not cause harm to human body. Therefore, now many muscle men in the gym are also competing to use it; For several users I have asked (students in class, active athletes), it is obvious that taking creatine while actively engaging in training, muscle growth and muscle strength progress. Creatine is a combination of three amino acids (arginine, glycine and methionine). Many studies have also pointed out that it can enhance the muscle strength and explosiveness of human body, help to generate energy and increase the body's fat-free weight (LBM), which is enough for lovers' reference.

Another study pointed out that creatine supplementation can increase the content of creatine phosphate in muscle by 20%, and creatine phosphate in the body is the main energy source of explosive power in sports moment; Therefore, creatine supplementation can obviously make muscles store more kinetic energy. Here, my students told me that a large jar of liquid creatine with about 3000cc bottled by Baote now costs about 3000 ~ 4000 NT dollars. However, the experience of several students tells us that if you take creatine but don't take part in training, it doesn't affect muscle hypertrophy or not.

To sum up, if you want to be a muscular man; Obviously, proper nutrition, including six nutrients (carbohydrate, protein, fat, minerals, vitamins, water) and even creatine, requires proper and continuous training, in order to create the appearance of Popeye.