The fitness has not changed for half a year, which means that the bottleneck of muscle gain cannot be overcome. 4 methods to make the muscles bigger

When I first started to exercise systematically, my progress was always very fast, but after a year or half a year of fitness, my muscle progress will obviously slow down.

There are even some people who seem to have no change for half a year. Whether it is strength or muscle shape, the changes are not obvious. We call this situation the bottleneck period of muscle gain.

In the bottleneck period of muscle gain, many less utilitarian players will choose to grind it out. It is true that you can accumulate a lot of money and send it to grind it out, but this process will take you a lot of time, and even the money for supplements will be wasted.

So is there a faster way to break through the bottleneck of muscle gain? Yes, here I will share with you 4 methods that can increase your strength level and muscle circumference very quickly, so let me share them.

Muscle gain belongs to accumulation, while strength belongs to breakthrough. When we reach the bottleneck period of muscle gain, we need to start with breakthrough strength, so that muscles will also break through the bottleneck.

Breakthrough strength can make our overall training intensity higher, so that the muscles can get more stimulation and deeper recruitment effect, and the bottleneck period of muscle gain will be broken through.

As for the method used, I recommend centralized capacity training, that is, volume training for movements. For example, on the chest muscle training day, the whole training is mainly bench press, and you can only practice bench press. Leg training can only be done with squats.

This capacity training method can effectively improve your overall strength level. The main principle is that the more familiar you are with a movement, the greater your strength will be, and the more effective your strength breakthrough will be.

The more familiar you are with squats, the heavier the squat weight will be. Once the squat weight is increased, the overall leg strength will also increase.

You may have heard of the "dirty muscle building method" or "McDonald's muscle building method", but the core concept of these methods is actually high-carb shock training intensity.

The more glycogen stores you have in your body, the better your strength and fitness levels will be, which in turn increases your training stimulation, which in turn makes your training more effective.

In addition, some people have a muscle-building bottleneck because they eat too little, so the muscles cannot get enough energy supply, which leads to a muscle-building bottleneck.

Therefore, we use high-carb shocks, not only to impact training intensity, but also to impact muscle building efficiency, which can further improve your muscle building effect.

Of course, for the high-carb impact method, I still recommend ingesting it before training, not after training, because the impact training intensity is more effective than the impact muscle building efficiency.

And if some people are high in carbohydrates all day long, although the muscle building effect is very good in front of you, in the later fat loss period, more muscle will be lost.

Some people's muscle-building bottlenecks are actually caused by not training their legs. The disadvantage of not practicing legs is obvious. The first strength foundation is not good, and the body is unstable under high load.

The second is that the leg muscles are the largest muscle group in the body. The hip and leg muscles account for about half of the muscles in the body. If you don’t practice your legs, your hormone levels will not be able to improve, so leg training is very important.

I hardly practice my legs either, so when I lift my bench press up and when I land, there is basically little difference between the two positions, both of which are 100kg.

Therefore, in order to improve the overall training intensity and hormone levels, we need to focus on training the leg muscles, so that the support strength of the legs and the hormone levels in the whole body can be improved.

When training legs at the same time, squat and deadlift are the main movements. It is difficult to improve the overall training level with isolated movements, and compound movements are more suitable for the bottleneck period.

Some people don't believe in over-exercising, but high-intensity fitness players are actually prone to over-exercising, and over-exercising will also cause you to enter a fitness bottleneck period.

Excessive exercise that affects the fitness bottleneck is generally chronic fatigue, that is, you always yawn when you are training, and your training state is not good.

Usually the quality of sleep is not good, the sleep time is very long, and you always feel like you can't wake up. This situation is called chronic fatigue, and it is called excessive exercise.

If you want to improve your overall training level and muscle growth bottleneck, you may need to rest for about half a month to allow your body to complete a complete recovery from muscles to hormones.

Some people have basically never had a rest, and suddenly let him rest for half a month, and feel that he will regress. But the end result is actually lower body fat, bigger muscles, and better strength.

Then the above are the 4 methods to break through the bottleneck of muscle gain. With these 4 methods, you can choose the appropriate method to break through according to your current problems.

I am Master Wangwang,

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