How to increase weight during weightlifting

　　Some people are born with very little strength and cannot do anything, resulting in poor training efficiency. Some people have been practicing for a long time, and their strength has reached a bottleneck and stagnated, and they cannot improve their body shape or physical fitness. Strength is really a very important part that affects the effectiveness of training, so how to effectively improve strength? Come on, today, the editor will tell you how to lift heavy weights!

　　1. Continuous and regular training

　　If you practice hard on a whim and then waste it for several weeks, then naturally don't expect to have accumulated effects. Accumulation is like building a house! You have to work hard one level at a time to finally see the results! Beginners can quickly get training results as long as they train "regularly".

　　2. Increase muscle mass

　　Pure strength is directly proportional to muscle cross-sectional area, and larger muscles will have greater strength for the same person. Sufficient muscle mass can also bring enough stability and control to protect the body from injury. Explosive power requires additional practice of physical coordination and speed strength.

　　3. Nutritional supplement

　　Especially increase the intake of carbohydrates and protein. Carbohydrates are converted into glycogen and blood sugar, which can bring energy. The daily caloric intake must be more than 2,000 calories. It is also necessary to focus on caloric supplement before training to make each training feel full of energy. Protein can build and restore the body. A daily intake of body weight*1.5-2 (grams).

　　4. Gain weight

　　The caloric supplement must be greater than the caloric consumption so that the body will have sufficient strength, and the weight and muscle mass will inevitably increase accordingly. Control it at about 0.5 kilograms a week to avoid gaining too much fat. It is best to measure INBODY every week to control it.

　　5. Adjust the status every time

　　Staying up late drinking and not eating enough every now and then. If your condition is so bad, don’t imagine progress! Work and rest should be regular, go to bed early and get up early, sleep for 8 hours, have balanced and adequate nutrition, and train regularly.

　　6. Keep records

　　Record the amount of training and weight intensity each time, and treat it as this time's results. Each time, you must try to surpass the previous record, and push yourself to the limit before you can continue to break through. Otherwise, every time you practice, you will still have enough energy to spare and have no goal of breaking through. Naturally, you will not make any progress after practicing for a long time.

　　7. Learn to control your body and strength

　　Pay attention to core stability, practice abdominal breathing on a daily basis, practice controlling the breath and strength of the body, and then learn to breathe with power, allowing the body to produce 30% more power.

　　8. Do leg exercises, squats, deadlifts, and leg presses

　　Increase male hormones, enhance systemic strength, increase training intensity, and effectively grow muscles.

　　9. 5 (Group)*5 (Part 2) Super Strength and Explosive Strength Training

　　Focus on compound movements! Only focus on bench press, shoulder press, barbell bent row, squat, deadlift, using heavy weight and low rep training! It is recommended to try the 5*5 strength training method.

　　After reading this, have you finally found the reason why you can’t lift the iron? From now on, follow the instructions and I believe you can have the energy you want!