How to gain muscle in the gym

I believe that being a muscular man is the dream of many boys. So how can this be achieved? In addition to hard work, a good, scientifically sound training plan is also essential. So, how can bodybuilders gain muscle? Today, I will tell you about the muscle-building plan in the gym. Let me introduce to you in detail this fast and effective gym muscle-building plan.

The general weekly training plan for the combination training method is: on the first day, the chest muscles and triceps are trained together because these two parts are trained together, and training the chest muscles can also train the triceps! The narrow grip bench press can also train the chest muscles when training the triceps. On the second day, shoulder muscles: deltoids and trapezius muscles, because they are a whole piece! And the abdominal muscles can be trained together! On the third day, back muscles and biceps muscles, which also complement each other and exercise each other! On the fourth day, leg muscles, calf muscles as a whole piece! On the fifth day, abdominal muscles and forearm muscles! Finally, rest for 2 days. A one-week training plan can effectively exercise one muscle without exercising the related muscles, so that the muscle can get sufficient rest without being damaged! If after exercising for a period of time, you find that some muscles grow slowly or even stop growing, it may be that the training movements of these muscles have been too monotonous for a long time, so you can change the movements.

Supplement sufficient heat energy. The human body needs to consume a certain amount of heat energy to maintain life and various activities. Bodybuilding training is even more inseparable from the supply of energy. The power of muscle contraction comes from energy. During bodybuilding training, the energy consumed by the human body, especially skeletal muscles, increases greatly. Supplement enough carbohydrates. During bodybuilding training, energy is mainly provided by glycogen. The most effective way to replenish glycogen is to consume a carbohydrate-rich meal before training or competition or at breakfast to provide sufficient energy for training. In order to achieve good training results, you should also pay attention to replenishing sports drinks before, during and after exercise. Supplement high-quality protein raw materials. Bodybuilding training increases muscle thickness and size through "supercompensation" caused by "overload". To achieve "overload" there must be sufficient energy source.

The above is the feasible plan for gaining muscle in the gym that I introduced to you. Do you all understand it? On the one hand, it depends on exercise, and on the other hand, it depends on diet. The interaction between the two can produce quick results. Everyone must also pay attention to the intensity of exercise, not overwork, and take proper rest. I wish you success in gaining muscle.