How do muscles grow?

 

Do you know how muscles grow? By understanding the muscle growth process, you can exercise more efficiently.

Muscle growth happens not during training, but after training. During weight training, external forces stimulate muscle fibers, causing them to tear.

When you're at rest, your muscles will absorb enough nutrients to repair and become stronger and fuller than before, and your muscles will gradually come out.

To improve the muscle dimension, we need to develop a scientific training plan, not blindly pursue heavy weight training. We should choose suitable fitness movements, and gradually increase the training intensity after mastering the movement standards, such as weight bearing, number of groups and times. Generally, 10-15RM is selected, and multiple movements are selected for all-round stimulation. Each target muscle group is arranged for 20 groups of training, which can provide sufficient stimulation for muscle growth.

For example, when practicing chest, you can choose flat bed to lie to push, go up inclined to lie to push, double bar arm flexes and stretches, rope clip chest, dumbbell bird to wait for an action, each action 4 groups, repeat 12 times, can stimulate chest muscle adequately so, promote muscle dimension.

Secondly, when we carry out iron training, we must pay attention to the combination of work and rest, can not overtrain, stimulate the same muscle group every day, the muscle will be in the injured state can not be repaired, muscle growth efficiency will decline.

After each training, the target muscle group should rest for 2-3 days, and then train the next day when the muscle sores disappear, so that the muscle can be more scientific. Depending on how many workouts you do, you can do either binary or triad workouts, taking turns working different muscle groups each day.

Furthermore, to the body fat rate of more than 20% of the people, must join aerobic movement to brush fat, avoid redundant fat cover muscle, let the figure appear fat.

We can arrange aerobic exercise after resistance training, do aerobic exercise 4-5 times a week, such as jogging, jumping rope, jumping jacks and so on, each half an hour or so to promote body fat burning.

Finally, diet is also an important part. Muscle repair requires the absorption of nutrients and energy to become full. We should supplement the protein, fat and carbohydrate needed by the body. The proportion of the three during the muscle building period is 3:2:5, which is the recognized dietary collocation of muscle building meal.

Aim for 1.2-1.8g of protein per kg of body weight per day, or 72-108g if you weigh 60KG.

Different foods have different protein content, so we need to do a good job of scientific calculation, choose high protein, low fat food, such as chicken breast, eggs, dairy products, fish and other foods, control reasonable calories at the same time, supplement the body needs nutrients.

Remind a bit finally: the growth of muscle is to need time, can not be anxious to become, a person can only increase 0.5-1 catties muscle at most a month.

Therefore, if you want to get effective muscle growth, besides learning to train scientifically, rest and eat, you also need to keep enough patience to persist, only time can let your figure metamorphosis, harvest a better figure.