Four tips for men to forge beautiful muscles
2024-09-07 01:01:00
To make your muscle training mellow, strong, firm and soft, and able to maintain for a long time, you must understand the two most basic elements of bodybuilding training: the relationship between exercise arrangements and recovery after training.
The amount of exercise refers to the training of the muscles to stimulate, that is, through training to promote protein breakdown in muscle tissue. The effect of recovery is the synthesis of myogenin, which is supplemented with a certain amount of protein, thereby making the muscle fibers thicker.
Muscle growth is accomplished through the recovery phase.
There is a certain period of muscle recovery and growth. After the end of a cycle, training is continued to achieve good results. If the muscles are not fully restored between the two training sessions and nutrition is not supplemented, the muscles will not only not increase, but will also become rigid and affect further training. In other words, the real growth of muscles occurs outside the gym, not within the gym.
Second, the recovery time
Some muscle tissues require 48-72 hours to recover if they have adequate nutrition and other conditions. Smaller muscles like the biceps muscles can recover in 48 hours, while the quadriceps and back muscles need to recover for nearly 72 hours. Normally, a muscle interval of 72 hours can be better recovered. It should also be understood that the recovery process is performed throughout the entire body and all its systems and not limited to a muscle tissue. Therefore, the best training every other day.
In addition, it should be pointed out that each training time is not the longer the better the effect, the length of training varies from person to person, different ages, training purposes, physical fitness, nutritional status will affect.
In order to allow the muscles to fully rest and absorb nutrients, it is sometimes necessary to stop for a few days, especially when the endocrine system is disordered due to excessive training. This is the reason for the next day's training. This is done to allow sufficient time for the entire nervous system to recover in order to organize the next fight. What you get is not only mental relaxation but also physical relaxation. Symptoms of overtraining are a combination of reactions, primarily muscle fatigue, which, unfortunately, can also damage your other systems.
Third, the adjustment of training plan
After you train for some time, the old training plan should be adjusted. Because muscles adapt to the initial training program's stimulus intensity, it needs to be increased if it is to be further improved. However, the body's ability to recover is not increased simultaneously due to increased training intensity, strength, and muscle mass.
For beginners, the arm circumference is 33 centimeters at the beginning and you can bend 40 pounds. After practicing for several years, the arm circumference reached 46 centimeters and could lift 160 pounds. It shows that the training volume and strength have increased by 400 percent. However, the recovery capacity has not reached this level, perhaps only increased by 50%. That is to say, when the arm circumference reaches 46 centimeters, the fatigue of the body is greater than when the arm circumference is 33 centimeters. The stronger the bodybuilder, the more fatigue the high-intensity training brings. This is why the arm circumference is longer than the arm circumference of 33 cm. If the latter can be restored in two days, the former will take five to six days to recover.
In order to make progress, you must increase training intensity, but the increase in strength will put more pressure on your recovery. Therefore, be sure to reduce the number of training sessions while you increase your training intensity. Of course, this depends on whether you specifically increase muscle strength or muscle endurance.
Fourth, excessive training diagnosis and treatment
After the training has not been fully restored, indicating that excessive training, the typical symptoms are often tired, easy to anger, poor sleep, bad stomach, joint pain, headache, nausea, listlessness. Any kind of symptoms will reduce your training enthusiasm, so you can not go all out. Coveting the gym is a precursor to this symptom. If you have hit a wall in recovery, the only cure for treatment is to leave the gym completely until the training enthusiasm is rekindled. Of course, it is better not to touch this wall.
When you are recovering, you need to analyze the training plan and re-plan the content of the training course later, either reduce the training density or reduce the training intensity. When you return to the gym to resume training, you must stick to the new training plan and completely abandon the old training plan.
Adequate sleep is essential for recovery. The pH balance of the body during sleep will recover quickly, the nervous system will be repaired, and growth hormone will be secreted.
A balanced diet recipe is the best guarantee for the best training. If you break down recipes with training/restoration, 56% to 60% of calories come from carbohydrates, 25% to 30% from fat. The main compensatory measure to promote recovery is the consumption of foods containing vitamins b and c. Vitamin b helps in the absorption of proteins and various amino acids. Vitamin c helps to increase the immune system's ability to prevent colds, throat irritation and various infections. The destruction of the immune system is also the result of excessive training.
If you do not fully recover, all your training will be in vain. You will lose muscle, strength, and feel listless. You know, your progress does not depend on being trained harder than others, it takes more time than others, and it depends on whether muscles are well restored.
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