Fitness training can be divided into aerobic exercise and anaerobic exercise, and anaerobic exercise can be divided into self-weight training and weight training. When building muscle training, it is recommended to focus on weight training, supplemented by aerobic exercise.

And weight training when we should do a combination of work and rest, reasonable distribution of muscle training. You can perform two or three differentiation training according to your own situation, each target muscle group is allocated 4-5 action omni-directional stimulation, each action is arranged 4-5 groups, choose 10-15RM weight can improve muscle dimension.

The major muscle group should rest for 3 days after each training, and the small muscle group should rest for 2 days after each training to give the muscle enough time to repair.

During muscle building training, we need to pay attention to protein supplements, such as eggs, chicken breasts, sea fish, lean meat, dairy products and other foods, in order to let the muscles absorb enough nutrients, so that the muscles grow strong and full.

However, to a certain period of muscle training, you will find that the golden period of muscle growth gradually passed, muscle training gradually fell into a bottleneck period, this time the muscle dimension can not go up.

What should I do if my muscle growth is stuck? Learn 4 ways to keep building muscle and getting fat!

Method 1, slow down the speed of action, feel the peak force

When you perform a movement quickly versus a movement slowly, the muscles feel the force is completely different. When training, do more to complete too fast, it is easy to appear other muscle groups to borrow, the phenomenon of body inertia, so that the force of the target muscle group will decline.

If you can slow down the movement a bit and pause for 1-2 seconds at the peak of the movement, the stimulation in the muscles will be deeper, helping to improve the muscle dimension.

Method 2, shorten the group intermittent time

The rest time between groups is the time for muscles to rest for a short period of time. When starting to build muscle, the recommendation of Xiaobian is that the interval time of each movement is 45-60 seconds.

When you feel that your muscle growth is bottling up, you need to shorten the interval and change it to 30-45 seconds, which will give the muscle a greater pumping sensation.

Method 3: Improve the weight bearing level

If you keep doing the same exercises over and over again, your body will quickly adapt and your muscles will reach a bottleneck where they can no longer grow. At this time, our muscle strength is actually improved, and at this time, your weight is not the best weight to build muscle.

To further improve the muscle dimension, you can increase the weight level, which can make you feel exhausted, thus breaking the bottleneck, allowing the body to promote more muscle groups to participate in training, muscle dimension will continue to increase.

For example: when you bench press, it used to be 10KG weight, now you can try 11KG, 12KG weight, you will feel the muscle congestion is obvious.

Method 4: Do more than one set of each action

In addition to adjusting the weight level to break through the muscle building bottleneck, you can also increase the number of sets. If your previous training was 4 sets per movement, now you can add one set per movement, from 4 sets to 5 sets, increasing the number of sets you will feel the appearance of muscle exhaustion again, thereby improving the muscle dimension.