Muscle Building

Cơ bắp Xây dựng xây dựng cơ bắp đào tạo workout

"Recover. Your muscles need to recover from your workouts to grow stronger and bigger. They can’t recover if you work them hard every day. Even your mind needs a break. Take three to four rest days a week. Help your muscles recover by getting plenty of food, water and sleep. Eat More. Your body uses food to fuel workouts, and recover muscles. Your muscles can’t recover and grow if there’s a shortage of food. Most guys need at least 3000kcal/day to build muscle. Skinny guys with high metabolisms need even more to gain weight. Eat Protein. Your body uses protein to build new muscle, and recover damaged muscle tissue post-workout. You need 2.2g protein per kilogram of body-weight (1g/lb) to maximize muscle recovery and build muscle. For an 80kg/175lb guy, that’s about 175g of protein per day. Get Real. You can’t get steroid-like results without using steroids. You can’t turn into Arnold in three months because building muscle takes time. Celebrities set unrealistic expectations. Stop trying to look like them. Focus on improving yourself. It will save you frustration. Be Consistent. Most guys gain 0.25kg/0.5lb of lean muscle per week if they do an effective training program and eat well. You can’t gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle and see dramatic change. Consistency is therefore key. Read more https://stronglifts.com/build-muscle/ "