At the beginning of muscle building training, you will find that the muscle growth rate is relatively fast, and after a period of time, the body gradually adapt to the training pattern, muscle development will hit a bottleneck period.

How to break through the bottleneck of muscle building is a problem that many bodybuilders will face. Here are some practical tips to help you break the muscle building bottleneck and make your muscles stronger and stronger.

First, you need to use progressive load training.

Muscle bottleneck, which means that you need to gradually increase the weight and difficulty of the training to constantly challenge your muscles and promote muscle growth. You can do this by adding more weight, reducing rest periods, or increasing the number of training sets.

Second, you need to focus on leg training.

The legs are one of the largest muscle groups in the body and have an important impact on overall strength and muscle growth. Through squat, hard pull and other leg training, you can stimulate the growth of leg muscles, improve the stability and explosive power of lower limbs, thereby driving the growth of muscles in the whole body.

Third, super group training is also a good way to break through the muscle building bottleneck.

What is a super group? Supergroup training is the practice of two or more related exercises in succession, with very short rest periods between groups to increase the load and challenge of the muscles.

For example, you can combine bench presses and dumbbell birds for a super set, which stimulates chest muscle growth.

Fourth, it is also very important to maintain protein intake after training.

Muscle growth is not when you exercise, but when you rest. Healthy protein is an important nutrient for muscle growth and can help muscle repair and growth.

After training, muscles need to absorb amino acids for repair and synthesis. It is recommended to take in the right amount of protein after training, such as chicken breast, fish, eggs, etc.

Finally, ensuring adequate rest time for the target muscle group is also the key to breaking through the bottleneck period of muscle building.

Muscles need plenty of rest time to recover and grow, and if you don’t give them enough rest time, your muscles won’t grow and strengthen fully. Therefore, it is recommended to arrange a reasonable training plan to ensure that each muscle group has enough rest time.