In order to make your muscle training sleek, firm, rigid and soft, and to maintain for a long time, you must understand the two basic elements of bodybuilding training: the relationship between exercise volume and recovery after training...
How to build muscle
First, the two elements of forging beautiful muscles
In order to make your muscle training sleek, firm, rigid and soft, and to maintain for a long time, you must understand the two basic elements of bodybuilding training: the relationship between exercise volume and recovery after training.
The amount of exercise refers to the stimulation of the muscles that are trained, that is, the decomposition of proteins in muscle tissue is promoted by training. The role of recovery is to synthesize myogenic proteins, which are supplemented with a certain amount of protein, which makes the muscle fibers thicker.
Muscle growth is accomplished through the recovery phase.
There is a certain cycle of muscle recovery and growth, and training can be continued after the end of a cycle to achieve good results. If the muscles are not fully recovered between the two trainings and there is no nutritional supplement, the muscles will not only grow, but will become rigid and affect further training. In other words, the real growth of the muscles is outside the gym, not the gym.
Second, the time of recovery
Some muscle tissue takes 48--72 hours to recover in the case of adequate nutrition and other conditions. Smaller muscles such as the biceps muscle can recover in 48 hours, while the quadriceps and back muscles recover in nearly 72 hours. Usually, a muscle can be better recovered after 72 hours of interval. It should also be understood that the recovery process is throughout the body and all of its systems and is not limited to a certain muscle tissue. Therefore, the next day training works best.
In addition, it should be pointed out that the longer the time of each training, the better the effect. The length of training varies from person to person. Different ages, training purposes, physical fitness, nutritional status, etc. will all be affected.
In order to get enough rest and absorb nutrients, sometimes it takes a few days to stop, especially when the endocrine system is out of tune due to excessive training. This is also the reason for training the next day. This is done to give the entire nervous system plenty of time to recover in order to organize the next fight. What you get is not only spiritual relaxation, but also physical comfort. The symptoms of overtraining are a comprehensive response, mainly muscle fatigue, and worse, it can damage other systems.
Third, the adjustment of the training plan
After you train for a while, the old training plan should be adjusted. Because the muscles are adapted to the stimulation intensity of the initial training program, to further improve, it is necessary to increase the training intensity. However, the body's ability to recover is not increased by the increase in training intensity, strength and muscle.
For beginners, starting with an arm circumference of 33 cm, you can bend 40 pounds. After a few years of practice, the arm circumference reached 46 cm and it was able to bend 160 pounds. Explain that the amount of training and strength has increased by 400%. However, the resilience has not reached this level, perhaps only increased by 50%. That is to say, when the arm is stretched to 46 cm, the fatigue of the body is greater than when the arm is 33 cm. The stronger the bodybuilder is, the more fatigue the high-intensity training brings. This is why the 46 cm of the arm is longer than the recovery time of 33 cm around the arm. If the latter can be recovered in two days, then the former will take 5-6 days to recover.
In order to make progress, you must increase your training intensity, but the increase in strength will put more pressure on your recovery ability. Therefore, as you increase your training intensity, you must reduce the number of training groups. Of course, this depends on whether you specifically increase muscle strength or muscle endurance.
Fourth, excessive training and treatment
Not fully recovered after training, indicating that the training is excessive, the typical symptoms are often tired, easy to get angry, poor sleep, poor stomach, joint pain, headache, nausea, listlessness. Any kind of symptom will reduce your training enthusiasm, so that you can't go all out. Being in love with the gym is a precursor to this symptom. If you have already touched the wall in terms of recovery, the only cure for the treatment is to leave the gym completely until the training enthusiasm is rekindled. Of course, it is better not to touch this wall.
When you are recovering, analyze the training plan and re-plan the content of the training session later, either reducing the training density or reducing the training intensity. When you return to the gym to resume training, be sure to stick to the new training program and completely abandon the old training program.
Ample sleep is essential for recovery. The balance of pH in the body will quickly recover from sleep, the nervous system will be repaired, and growth hormone will be secreted.
A nutritionally balanced recipe is the best guarantee for the best training. If you break down the recipe and training/recovery, you get 56% to 60% of your calories from carbohydrates, and 25% to 30% from fat. The main means of compensation for recovery is the consumption of foods containing vitamins B and C. Vitamin B helps in the absorption of proteins and various amino acids. Vitamin C helps boost the immune system and prevents colds, throat irritation and various infections. The destruction of the immune system is also the result of excessive training.
If you don't do a full recovery, all your training is in vain. You will lose muscle circumference, strength, and feel listless. Be aware that your progress does not depend on practicing more harder than others, and it takes more time than others, depending on whether the muscles are recovering.
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