These 4 wrong fitness methods not only waste time, but also affect your muscle building effect

In the process of fitness, the method is right, it does not mean that you can get the training effect. Especially when it comes to building muscle, the results of training are determined by various aspects, such as the frequency of your training, the way you eat, and the state of your rest, all of which will affect your muscle growth.

We always say: the harder you work, the luckier you get. However, this sentence is obviously not suitable for fitness. When you overtrain, it can have the opposite effect.

So, today, let's take a look at 4 common mistakes in fitness, how do they kill your muscle-building effect?

Many people stay in the gym for a few hours in order to prove that they are working hard.

But, in these few hours, how much is your really effective workout time? Only you know it.

You have to admit that staying in the gym for a long time is just to reduce your guilt for not concentrating on your training.

When building muscle, it is very important to control the interval time.

If you choose to play with your mobile phone during the interval, it is easy to miss the golden rest time, resulting in too long interval time, insufficient muscle pumping feeling, and affecting the muscle building effect.

Therefore, if you stay in the gym for too long, the exercise effect will be lower.

The scientific fitness time should be controlled within 1.5 hours, including 10 minutes of warm-up stretching time before and after training.

We should use our time reasonably and concentrate on training so that we can spend the least time and achieve the best fitness results.

This is also a misunderstanding that many people make. Many people think that:

Fitness is to insist on punching in every day, and even frequent training of target muscle groups, the effect of muscle building will be better.

However, training too often can cause your body to become too tired, your muscles are always torn and can't be repaired, and your body is prone to injury.

The combination of work and rest can make the muscles repair quickly, the muscles of the body become stronger, the strength has made breakthroughs, and the body can achieve a higher level of development.

Generally speaking, for people who train for muscle building, it is almost enough to practice 4-6 times a week, and there are 1-2 days to do rest days, so that you can rest your body and mind, and you can persist for a longer time.

In addition, the body is divided into multiple muscle groups (biceps, triceps, back muscles, pectoral muscles, deltoid muscles, glutes, quadriceps, abdominal muscles, etc.), and each muscle group should be rested after training 2- For 3 days, the muscle tissue can regroup and grow during the rest period after training.

Therefore, every time you train for muscle building, you only need to arrange 2-3 muscle groups to train in turn, so that you can make full use of the time and improve the muscle building effect.

The most taboo thing about fitness is that you forcibly challenge heavy weights, regardless of whether your body can accept it or not.

Blind comparison, barely lifting 100KG, 200KG weight, but trembling all over, will only hurt yourself and cause a fitness accident in the end.

When building muscle, what weight do you choose?

For muscle gainers, the weight of 6-12RM each time is the best weight choice for muscle dimension growth.

What is RM? For example, when you bench press with a 50kg barbell and you perform 6 consecutive failures, then your 6RM weight is 50kg, and this weight is your muscle gain weight.

Or when you perform a 30kg barbell bench press and fail for 12 consecutive times, then the weight of 12RM is 30KG, which is also the weight selection range for muscle building training.

And between the 6-12RM weight load, your muscle building effect is the best.

With the extension of the training cycle, the strength of our muscles will also increase, and the RM weight you can bear will gradually increase. At this time, you can gradually increase the weight range, and the muscles will get further breakthroughs.

When building muscle, your diet needs to increase your caloric intake, but while increasing your caloric intake, you also need to add enough protein.

If you don't get enough protein, your muscle growth rate will be limited, and your muscle size will look shriveled and not full enough to get really strong.

Muscle fibers need amino acids to provide raw material support, and protein foods are the main source of amino acids.

During muscle building, 2g of protein is required per kilogram of body weight. For example: for a person of 60KG, you need to supplement 120g of protein food a day.

In order to avoid the rapid growth of fat while gaining muscle, we need to supplement high-quality protein, choose high-quality ingredients, and at the same time maintain a light approach to achieve clean muscle growth. Recommended protein ingredients: eggs, protein powder, dairy products, milk, chicken breast, sea fish, lean meat, etc.

Further reading:

Why do girls need to exercise more? Attractive curvy figure, need to rely on strength training to sculpt

In half a year, I reduced from 160 pounds to 128 pounds, and only adhered to these 3 methods!

Adhere to 4 good habits at night to keep losing weight and no longer gain weight!

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