5 tips for building muscles as quickly as possible

Learning how to build muscle quickly is easy and putting it into practice is a difficult part. Most people think that if you lift more, you will get more muscle mass. But in fact, it's not.

If not more, building muscle is as important as diet and training.

Without the excess calories, you can't build muscles, just like you can't build muscle without resistance training.

To build muscle quickly, you must optimize your diet and training program. How is this done?

1. Avoid low-carb diets

Although low-carb diets are great for reducing fat, they do not help increase muscle mass. You need carbohydrates as a fuel so you can exercise more efficiently.

Carbohydrates are important before and immediately after training. Carbohydrates are the main fuel for your muscles.

By eating complex carbohydrates, you can restore glycogen stores in your muscles [1] for further activity and fullness. This is a major factor in the effectiveness of the training course.

2. Avoid all alcohol

Alcohol, even in small amounts, can have a major impact on sleep and recovery. In a study conducted in 1980, taking a small dose [0.8 g / kg] of alcohol before bedtime inhibited plasma growth hormone by 70%-75% [2].

If you add dehydration and release cortisol, it is just a disaster recipe.

3. Get more protein

There is a lot of confusion around proteins today. One article says that you have not eaten enough, and another article says that you have eaten too much.

What is the key?

For moderately active and highly active adults, it is reasonable to consume approximately 2-3 grams of protein per kilogram of body weight. [3]

Studies have shown that excessive protein intake has a very low chance of side effects. In addition, protein is essential in so many body functions.

4. Lift the weight

Protein alone cannot build muscle. To really increase the size, you have to lift heavy objects. Or use your weight to achieve the desired resistance.

At the gym, you can focus on lifting 6 groups of 6 weights, enough to fail in the last few groups. This should be enough to achieve some significant results.

5. Turn on your workout

This does not necessarily mean changing the practice. Change your settings and representation, rest time and intensity. This will help you break through the terrible plateaus.

I hope this list can help you achieve your desired physique. However, if you continue to take daily action, this will only help you. Avoid analyzing 瘫痪, just start working.

references:

1. Louise M Burke, Bente Kiens and John L Ivy
Carbohydrates and fats for training and recovery
Pages 15-30 accepted August 7, 2003, online release: February 18, 2007. http://dx.doi.org/10.1080/0264041031000140527

2. Prinz, PN et al. Effects of alcohol on sleep and nocturnal plasma growth hormone and cortisol concentrations, J. Clin. endocrine. Metabol. , 50[4], 759-764, 1980

3. Paul Hovan Jr., May 10, 2016
Https://www.issaonline.edu/blog/index.cfm/2016/how-much-is-too-much-protein-myths-busted

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