What is the best way to increase muscle mass through fitness

The best methods for fitness and muscle building mainly include scientific training, reasonable diet, sufficient rest, gradual load, and nutritional supplementation.

1. Scientific Training

Strength training is the core of muscle building, and it is recommended to use compound movements such as squats, hard pulls, and bench presses, which can stimulate multiple muscle groups simultaneously. Schedule 3-5 training sessions per week, targeting different muscle groups each time to avoid muscle breakdown caused by overtraining. During training, attention should be paid to the standardization of movements, with 8-12 repetitions per group and 60-90 seconds of rest between groups. Adding advanced skills such as super groups or decreasing groups appropriately can break through the platform period.

2. Reasonable diet

It is recommended to consume sufficient calories and protein daily, with a recommended intake of 1.6-2.2 grams of protein per kilogram of body weight. High quality protein sources include chicken breast, fish, eggs, etc. Choose low glycemic index foods such as oats and brown rice for carbohydrates to provide energy for training. Healthy fats such as nuts and avocados help with hormone synthesis. Adopting a small and frequent meal plan, supplementing protein and carbohydrates within 30 minutes after training to promote recovery.

3. Adequate Rest

Muscles grow during rest rather than training, ensuring 7-9 hours of high-quality sleep every night. Give the muscle group 48 hours of recovery time after training to avoid training the same area for two consecutive days. Active recovery activities such as walking and stretching can be arranged to promote blood circulation. Long term sleep deprivation can lead to an increase in cortisol, which hinders muscle synthesis.

4. Gradual load

Gradually increase the training weight, frequency, or number of groups, forcing muscles to continuously adapt. It is recommended to try increasing the weight slightly each week or completing more tasks without increasing the weight. Record progress in training logs to ensure a linear increase in load. But it is important to pay attention to gradual progress, as sudden and significant increases in intensity can easily lead to injury.

5. Nutritional supplementation

Whey protein powder can conveniently supplement protein gaps, and creatine can improve training performance and recovery speed. Branched chain amino acids may reduce muscle breakdown, and trace elements such as vitamin D and zinc participate in synthesis metabolism. Supplements should be based on a good diet and cannot replace regular meals. Special populations are advised to consult a nutritionist before use.

Muscle building is a systematic engineering that requires the coordination of training, nutrition, and recovery. Suggest developing personalized plans and regularly adjusting training programs and dietary structures. Maintain patience and naturally increase muscle mass by approximately 0.5-1 kilogram per month. Avoid using illegal drugs and focus on muscle function rather than just circumference. Record photos and measurement data of body changes, and optimize the plan based on feedback. Women should pay attention to hormone characteristics when increasing muscle mass, and there is no need to worry about excessive masculinity. Middle aged and elderly people should pay more attention to motor safety and undergo resistance training under the guidance of doctors.