If you want to build muscle, you not only need to work hard on strength training, but also need to choose the right method. Today, we are going to share 5 tips for building muscle so that you can exercise more efficiently!

1. Gradually improve the load level and try to break through your own PR

In the gym, we often see some people at the beginning to choose too heavy weight, and then can not do a few times to give up. In fact, the correct approach should be to gradually increase the weight level and challenge their limits, so as to improve the muscle dimension

PR refers to the maximum weight of normal strength training, the personal limit weight. When building muscle, the increase in weight allows the muscles to have a deeper stimulation, allowing you to gain additional training. Therefore, it is recommended that you try to break through your PR in training, such as increasing the weight and increasing the number of groups.

2, arrange 2-3 times a week aerobic exercise brush fat

During muscle building, it is also necessary to control the body fat rate to avoid fat accumulation while muscle building. And aerobic exercise is the best way to brush fat, but also to improve lung capacity, strengthen physical endurance, let you exercise better performance.

It is recommended to arrange aerobic exercise 2-3 times a week, such as jogging, cycling, swimming, etc., and control the time at about 30 minutes each time. However, it is important to note that there needs to be at least 6 hours between cardio and strength training.

3. Train with super teams

Supergroup training is the practice of combining two or more different exercises together for continuous training. This can increase the intensity of the training and improve the adaptability of the muscles. For example, you can combine bench presses and push-ups for super sets.

4. Get enough protein

Protein is the basic building block of muscle, so you need to get plenty of protein. In general, you need to consume about 2 grams of protein per kilogram of body weight, such as: 50KG of people need to supplement 100g of protein a day.

The protein content of different foods is different, you can choose chicken breast, eggs, fish and other high-protein foods or protein powder and other ways to supplement.

5. Increase your calorie intake and eat multiple meals

Building muscle requires a lot of energy to promote muscle growth, and the source of energy is calories. Therefore, you need to increase your calorie intake (300 to 400 calories higher than usual), eat clean, avoid junk food, and eat multiple meals at the same time, multiple times to supplement the food absorption rate to ensure that the muscles have enough nutrients and energy supply.

These are 5 recognized muscle building guidelines, I hope you can through the right way, more efficient muscle building, so that they become stronger.