How difficult is muscle gain?

Newbies will say: not difficult! They think that running will make their legs thicker, and just going to the gym to train will be enough to build 'blocky' muscles. As long as you eat protein powder, you'll easily surpass Arnold Schwarzenegger in no time.

But when you really train for a while, you'll find thatNatural muscle gain is really quite difficult! You might easily gain some muscle in the early stages of your fitness journey, but the more you go on, the more you find that it takes a year to gain one pound of muscle is almost a wish.

Arnold Schwarzenegger

My personal problem

If we don't think about 'slow muscle gain' topic, I feel it's pretty good, but if you look closely, my biggest problem is in diet and sleep, such as writing this article at 23:48

But today Max doesn't want to discuss the importance of diet and sleep for muscle gainLet's chat about the 3 biggest factors that limit your muscle gain in training.

Factor one: Insufficient training intensity or stagnation

Now, let's think about it,Why were you able to gain muscle noticeably when you first started fitness?

The reason is simple,When you first step into the gym, pick up a weight you've never lifted before, your muscles feel like they're being challenged!Therefore, it only grows stronger to adapt to this change, so it grows!

But as you become more familiar with regular training and weight, your current muscle capacity is enough to handle your 'unchanging' training, it naturally appears to grow.

Training intensity is the most direct reaction to weight

Solution

If you're not satisfied with your current state,You need to be tougher in training!Gradually increase the intensity

, make good use of 6-12 effective reps for each set.

For example, if you find that at this weight, I can easily complete more than 12 reps, you can consider increasing the weight slightly, and so on.

Factor two: Frequently changing training exercisesIf you find that you're gaining muscle slowly,

You should consider whether you're constantly changing your training exercises

Why is that a bad thing?It's actually a quite contradictory topic, on the one hand, I hope you can try and master more training methods, but on the other hand,

If the training action you just learned for a short time has not found a good target muscle activation or has not been used to train 'progressive overload', then discard it and choose a new action, this is quite detrimental to muscle gain

• Because one training action must meet two conditions to achieve 'muscle gain' purposes:
• First, stimulate the target muscle

Second, use it to progressively overload

A training action that is effective in 'larger' weight to train is important

Solution

First, it's necessary to learn different training actions! Because you need to choose the action that best suits you and has the best force activation. Secondly, don't frequently change your training plan or actions, at least you should stick to 4-5 cycles.

Factor three: Always training alone

This is the most easily overlooked but very important factor.

Why is it difficult to gain muscle if you train alone?First, you understand the advantages of progressive training,But every time you try to increase the weight, you're always worried that no one assists and you'll get injured, so you can't be passionate about training.

Second, you get used to training alone,Even if you look in the mirror, you still can't find 'asymmetry' in your performance, Max has a deep understanding of this.A training partner is better than a cup of protein powder after training

Solution

A good training partner is better than a cup of protein powder!

This will not only make it easier for you to stick with it, but more importantly, when you are training, you must tell him these sentences:

1. Help me assist, pay attention to the force, let me actively exert force, give the last little bit of strength!

2. Help me check if one side is higher or lower than the other, how is it now?

3. Let's go, yeah buddy! 5 more, 3 more!

I'm Max, a fitness author who is down-to-earth and has in-depth insights!

Max