The purpose of bodybuilding is to build muscle, improve body proportion, and make you look stronger and more secure. However, some lean people belong to muscle building difficulties, the weight is not easy to rise 4, 5 pounds, stop training for a period of time after the weight will lose 3, 4 pounds, some people start muscle growth is more obvious, after a period of time, muscle building efficiency will become worse, it is difficult to continue to break through.

So, for these muscle building difficulties, what are the recommendations that can help them grow 3 pounds of pure muscle in a short time?

First of all, we should pay attention to compound action. Compound exercises such as bench presses, pull-ups, and squats can increase the effectiveness of muscle-building exercises by engaging multiple muscle groups in the body at the same time.

When conducting muscle building training, beginners should minimize isolated movements and train more complex movements, which can promote muscle growth more effectively.

Secondly, we should pay attention to leg training. Legs are one of the largest muscle groups in the body and a key part of building muscle that can help you break through a bottleneck.

In leg training, squat, hard pull and other actions can be used to stimulate the muscles of the thigh and calf, thereby stimulating testosterone secretion and promoting the growth of leg muscles. Muscle growth helps increase the body’s metabolic rate, burning more calories, and thus curbing fat accumulation.

Third, eat a multi-meal diet with plenty of protein. Protein is an important material basis for muscle growth, and it is one of the key factors for building muscle. Therefore, muscle building difficulties should pay attention to protein intake.

During muscle building, we should eat more high-protein foods, such as chicken breast, fish, shrimp, eggs, etc., to supplement protein. At the same time, in order to better absorb protein, it is recommended to divide a day’s food into multiple meals, such as eating 5-6 times a day, which can improve the absorption rate of protein and help build muscle.

And finally, super team training. Super group training refers to high-intensity, high-density training in a short period of time, such as squats and hard pull combined, bench press and pull-up combined, etc., to give the muscles enough pump feeling.

This type of training can stimulate multiple muscle groups, improve muscle endurance and explosive power, thereby promoting muscle growth. When conducting super group training, it is necessary to pay attention to reasonable arrangement of training intensity and time to avoid excessive fatigue and injury.