How to build big muscles

How to build big muscles? This is a very troubling problem for many people who want to exercise but have no meat on their bodies, because many big muscles require fat first. How can you turn fat into muscles through exercise without fat and meat? So for thin people, if they want to build big muscles, the first thing they must do is to gain weight. Here I will give you a detailed introduction on how to build big muscles.

If a thin person wants to become a "big guy", he should eat multiple meals a day and choose foods that are easily absorbed and high in protein. He should also exercise to build muscles. He should eat multiple meals a day and choose foods that are easily absorbed.

While some ladies envy “skinny beauties”, many “skinny men” are always confused by the thought “no matter how much I eat, I can’t get fat (strong)”.

In the gym, there are many skinny and skinny men struggling with dumbbells, barbells and other iron tools, but in the end many of them give up on the grounds that they are "born skinny".

Liu Xiaochuan, an Asian professional sports and fitness coach, pointed out that the principle of muscle growth can be summarized as: training of sufficient intensity (destroying muscle fibers) → nutritional supplementation (the raw materials necessary for muscle synthesis) → adequate rest (restoration of male hormones in the body) → muscle growth (principle of super recovery).

Therefore, if thin people want to become bigger, they should eat multiple meals a day, choose foods that are easily absorbed and high in protein, and do appropriate muscle training.

Strength training should not be too heavy

In order to increase muscle mass, strength training is essential. Many skinny and skinny men tend to choose to exercise with heavy equipment, thinking that the heavier the weight, the better the training effect.

Coach Liu pointed out that for thin people, the heavier the better when doing strength training. It is most appropriate to choose medium to high weights (equivalent to 50% to 65% of the maximum weight they can bear). This allows for more repetitions and sets, while providing a strong enough stimulation to the muscles.

This exercise will break down the protein in the muscles to the greatest extent, destroy the muscle fibers, and leave room for the muscles to grow.

People who are thin can first perform moderate aerobic exercise with a heart rate between 130 and 160 beats per minute, and then assist with moderate-load equipment training. The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly.

Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. Generally speaking, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two times must use full strength to complete the movement.

Eat more easily digestible food

If a thin person eats and drinks excessively just to gain weight, it will only add too much fat to the body, which is not good for health. Coach Liu said that the diet of thin people must follow the principle of reasonable and frequent meals, eat more easily absorbed foods and increase protein intake.

Protein is the raw material for muscle fiber, while carbohydrates and fat are the energy sources for training. To ensure adequate recovery and muscle growth, you should consume about 1 gram of protein per kilogram of body weight per day, but the protein we absorb every day is about half of this standard.

Therefore, it is best for people with thin bodies to eat every 2 to 3 hours. In addition, ensure adequate carbohydrate and fat intake.

In daily life, you should eat more easily digestible meat, eggs, poultry, etc. that are rich in animal protein. You should also eat more soy products, red beans, lilies, vegetables, fruits, etc.

Especially the diet after strength training. Within two hours after strength training, the body's metabolism and nutrient absorption reach a peak. Therefore, thin people must pay attention to supplementing protein, carbohydrates, etc. after training.

How to build big muscles? Through the above introduction, I believe that if someone asks you this question in the future, you will be able to answer him quickly and accurately. Indeed, it is difficult for thin people to have big muscles, but as long as you have perseverance and determination, and most importantly, have a correct fitness plan, it is still possible to become a muscular man with big muscles.