For thinner male friends, in addition to achieving the purpose of gaining muscle, they also need to gain weight. However, it is impossible to easily achieve these two goals. It must be combined with exercise and diet to achieve the effect. So what needs to be paid attention to in the process of gaining muscle and weight for male friends? Let’s take a look today.
Precautions for gaining muscle and gaining weight
- Exercise more muscle groups
In order to achieve the purpose of gaining weight and muscle, it is necessary to train the large muscles of the chest, back and waist and hips more, which can not only make the male body stronger, but also promote the growth of muscles in other parts. At the same time, it is recommended that you perform heavy and large compound exercises during the practice, such as heavy squats, which can promote the growth of muscles in all other parts. Therefore, in the training plan, you must arrange more classic compound movements such as squats, bench presses and pull-ups.
- It is better to be light than false
There are many friends who have just started exercising who only pay attention to the weight and frequency of exercise, but do not pay attention to whether the exercise is deformed. In fact, fitness training depends not only on the number of exercises and the weight of the load, but also on whether the muscles are directly stressed and stimulated. If the movement is deformed or not in place, the muscles to be trained may only be partially stressed or not stressed at all, so the training effect is very small, and there may even be deviations.
- Matters needing attention
Generally speaking, after a local muscle training session, you need to rest for 48-72 hours before you can train again. After high-intensity strength training, even 72 hours of interval time for local muscles is not enough, especially for relatively large muscle mass. However, excluding the abdominal muscles, which require frequent stimulation.
