How to gain muscle quickly How to eat to gain muscle

May 16, 2023

The human body has a total of about 639 muscles, consisting of about 6 billion muscle fibers, the longest of which is 60 cm long and the shortest is only about 1 mm. It's not easy to work them out, so here are some suggestions to help you gain muscle quickly, hopefully it will help you.

Please pay attention to the diet

Diet is an important part of muscle growth, and one that people often do not do well, especially the protein supplement is very critical, protein decomposition to produce amino acids, to provide raw materials for muscle synthesis, so be sure to pay attention to the protein intake. Suggested foods beef, milk, eggs, or a more efficient protein powder can supply good protein.

Sleep to sleep to build muscle

When people sleep metabolism will be dominated by assimilation, to ensure that there is enough time for the trained muscle groups to rest, but also to protein synthesis muscle have time to ensure that the daily maintenance of 7 to 8 hours of sleep is very beneficial for muscle gain.

Train your muscles smartly

You can replace the traditional fixed apparatus training with free weight training, less apparatus, more strength is needed to maintain balance, which can better stimulate the muscles. Perform a combination of training, each dimension to muscle exercise, fully exercise to each position of the muscle, but also each position of the muscle will be fully exercised. The frequency of 3 times a week is enough, not more is better. Focus on whether the intensity of each training is in place, rather than whether the training time is long enough.

The basic principles of muscle growth

Muscles are made up of many muscle fibers, and strength training tears the muscle fibers, at which point the muscle tissue releases signals to begin repairing the damaged area. Protein will fill the original torn position, so that the muscle fibers become thicker and stronger, to achieve the purpose of muscle growth.

Tips

Pay attention to vitamin B supplementation, because the synthesis of muscle tissue consumes protein, the process will consume vitamin B, not timely replenishment, may be the symptoms of fire.

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