What are the training methods for men’s fitness and muscle gain

If you really want to build muscle effectively, the core logic is actually very simple, which is to achieve progressive overload without injuring your standard movements, eat enough calories and protein, and ensure adequate rest. If you hit these three points, it will be more effective than following dozens of fancy internet celebrity training methods.

I met a boy who was just a sophomore in college two years ago. At first, he went to the gym every day and followed the blogger's "21-Day Explosive Muscle Building Plan". He practiced one part a day for two hours at a time, and he always hit the limit weight until his waist was bent. After practicing for three months, his weight did not change when he went on the scale, and his arm circumference only increased by less than 1 centimeter. Later, he adjusted the plan and did squats, squats, and squats every time he trained. For the compound movements of bench press, deadlift, and strength lifting, each group should be 1-2 reps away from failure before stopping. Each training session should try to carry 2.5 kilograms more than the last time, or do one more rep of the same weight. In terms of diet, pay attention to eating enough 1.8 grams of protein per kilogram of body weight every day, and go to bed before 11 p.m. In more than two months, I have gained 7 kilograms in weight, and my shoulders are obviously stretched even when wearing a T-shirt.

Of course, this does not mean that the five-point training that Internet celebrities often recommend is completely useless. There have been different opinions in the fitness circle for so many years. Some people think that novices have a fast metabolism and strong recovery ability during the welfare period, so they should follow a linear plan and compound movements. The overall efficiency of increasing dimensions is the highest. Others think that divided training can focus on details. , for example, if you are born with weak posterior shoulder straps and no outline at the lower edge of your chest, if you take time to arrange isolated movements and stimulation alone, the shaping effect will definitely be faster. In fact, there is nothing wrong with both of these statements. You can adjust it according to your own stage. In the first one or two years of training, you should focus on the overall dimensions, and then add details after the foundation is laid, so it will not be easy to make detours.

I have seen a lot of people in the gym who go to extremes. They practice hard for 3 hours while others practice for 1 hour. They even hit their arms with dumbbells between sets. As a result, they have not gained much weight after practicing for more than half a year, and they are always strained. In fact, to put it bluntly, muscle growth is not done during training. The thing that grows is that you give it enough rest time after training, and it grows through excessive recovery. To use a rough metaphor, it's like planting wheat. When you sow the seeds, you have to give time for them to grow slowly. You can't dig up the soil every day to see if they have sprouted, otherwise they will die.

Many people also ask if they should buy a bunch of supplements. You don’t have to think too much about protein powder and creatine. Protein powder is a convenient source of protein. If you can eat enough eggs, lean meat, fish and shrimp every day to get 1.6-2.2 grams of protein per kilogram of body weight, you don’t have to spend any money at all. That's a waste of money. If you are busy with work and school and don't have time to cook so many high-protein meals, it is still cost-effective to make a cup of powder to save trouble. The same is true for creatine. It has been studied and proven as a safe supplement. You can take it if you want to increase your training capacity. If you don't want to, you can just rely on your daily diet. There is no need to listen to people and pay the IQ tax.

If there are any shortcuts, it’s actually just don’t mess around and stick to the basics, it’s better than anything else.