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Muscle gain requires perseverance and skill, not just brute force. If you only engage in weight training, muscle growth will easily fall into a bottleneck and cannot be further grown.

The muscle gain cycle of 3 months is when most people give up.At this time, the muscle gain bonus period begins to pass, if you don't adjust the fitness plan properly, your muscle growth effect will become lower and lower, which will make people feel frustrated and leave the gym.

Everyone entering the gym is looking to improve their physique and health, so choosing the right method is more efficient than blindly training. Not all efforts will yield results; only when strength is applied on the right path, you can achieve better results and make faster progress.

During muscle gain, remember the '3 musts, 2 don'ts' principle to build big muscles and thickness!

3 musts

1, Must supplement enough protein

During muscle gain, is your protein intake sufficient? If your protein intake is too low, the body has no raw materials to synthesize muscle, then no matter how hard you train, the muscles cannot grow full, strong and thick.

Each kilogram of body weight needs to supplement 2-2.2g of protein, a 60kg person needs to supplement 120-132g of protein during muscle gain. Supplement protein throughout meals and multiple times to increase the absorption rate of the body.

2, Must exercise large muscle groups

When training muscles, it is important to focus on large muscle group training, not just arm or abdominal muscle training. We need to start with compound exercises. Compound exercises can train 2 or more muscle groups at the same time, and through large muscle groups, small muscle groups will develop. This training method is more efficient.

Our leg muscle groups are the largest muscle groups in the body, and the back muscle groups are the second largest muscle groups. These muscle groups are indispensable.

When training muscles, pay attention to the standard of the action. Muscles have memory of the action. The correct action trajectory can avoid muscle strains when stacking weights, effectively improving muscle gain efficiency.

3, Must have reasonable rest

The target muscle group cannot be trained every day. Rest and exercise are the way for muscles to grow rapidly. Muscle growth is not during training, but during training.

After each fitness training, you need to rest for 2-3 days to give the muscles enough repair time, let the body's soreness disappear, and let the muscles recover to be strong, then start the next round of training, so that the muscle dimension can break through.

2 don'ts

1, Don't do too much cardio

When muscle gain, many people are afraid that fat will also increase, so they do too much cardio. Excessive cardio will affect the increase of muscle dimensions, leading to the muscles growing further, but not increasing.

For those who aim for muscle gain, they can do 2-3 times of cardio per week, and if they don't do weight training on that day, they can do cardio for 30 minutes to improve their physical endurance.

For those with a high body fat rate, they should first aim for fat loss.You can't gain muscle and lose fat at the same time. Because muscle gain is an additive process, which requires increasing calorie intake and muscle mass. Fat loss is a subtractive process, which requires reducing calorie intake and reducing fat mass. Cardio will cause fat loss while increasing fat rate, which will lose muscle. When doing strength training, as calorie intake increases, fat rate will increase, which will affect the image.

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