What are the methods for muscle growth? How long does it take for muscle growth training to be effective?

Gaining muscle is very necessary for boys. Boys with a little muscle are particularly sexy. So what are the methods to gain muscle? How long does it take to train for muscle gain to be effective? Let's take a look below.

1. Running

Running 2000-5000 meters every day can greatly improve the body's cardiopulmonary tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training bodybuilding muscles.

2. Standing long jump

Standing long jump can be done in 3 groups in the morning, afternoon and evening. Doing 25-50 reps in each group is the fastest way to train leg muscles and lengthen the muscles of the whole body.

3. Push-ups

Push-ups are suitable for people with a certain strength level. You should keep your body as straight as possible each time you do them. In particular, your legs and waist should not be bent. Do at least one set a day, 20-50 each set.

4. Sit-ups

Sit-ups are one of the most common ways to train abdominal muscles. They do not take up space. They are also suitable for doing at home. It is recommended to do more than 30 sit-ups at a time.

5. Dumbbells

Friends who want to exercise their biceps can try dumbbells, and use their arms to pull the dumbbells to strengthen local muscle training, and do at least 50 each time to effectively strengthen the shape of the muscles.

6. Swimming

Friends who can swim may want to try swimming a few laps in an indoor swimming pool every day. Swimming is more effective and faster than running to train muscles, and the muscle lines will be more slender and beautiful.

In the first month of your fitness, you can only grow almost 10 kg of muscle. But the iron in the first month is not in vain. During this period, the body will begin to change the original loose muscle mass and build a richer vascular network. This process is to pave the way for the rapid muscle growth later. After the body has gone through this one-month "adaptation period", if you still insist on fitness, then the body will enter a "fast lane" of muscle growth. About 0.5-1 kg of muscle can be grown every month (women are about one-third of men). But this "fast lane" can only last about a year. After you stick to fitness for a year, you will find that while your body is getting better, the growth of muscles is getting slower and slower. At this time, muscle growth will be in a "slow and simmering" state-200-300 grams of muscle can be grown in a month, and the best can reach 0.5 kg.

Gaining muscle requires a high-protein diet to repair muscles. Protein is another crucial factor in muscle growth. Without adequate amino acid supplementation, no amount of training will lead to muscle growth. You should eat more fish, poultry, eggs, and lean meat on a daily basis. You can also have milk and eggs for breakfast. Of course, you don't need to consume too much protein, because too much protein will only be consumed as calories or stored as fat. Generally speaking, an adult needs to consume 2.2 grams of protein per day multiplied by his body weight (kg). An 80-kg male fitness person needs at least 175 grams of high-quality protein.

Supplement sugar and protein. When there is sufficient sugar in the body, it can meet the energy needs during exercise. The brain will not activate the protective function and will not generate energy by breaking down muscles. Secondly, protein supplementation can put muscles in a good production environment, and even if there is loss, it can ensure synthesis to balance.