Training muscles = destroying muscle tissue? Fitness trainer says

If you want to build strong six-pack muscles, you have to destroy it first and then build it, just like remodeling a house? Recently, there is a saying circulating on the Internet that "building muscles means destroying muscle tissue." Professional fitness coaches point out that exercise will naturally cause a certain degree of muscle damage. If you want to build strong muscles, the more important thing is "muscle sensitivity."

Whether boys or girls, many people pursue a state of "healthy beauty", which means not only being "thin" but also having beautiful muscle lines. Recently, a saying has been circulating in online communities, mentioning that if you want to build strong and firm muscles, you must first destroy the muscle tissue. The greater the damage to the muscle tissue, the more repairs the body will do. In the cycle of "training-damage-repair", the muscles will gradually become larger and stronger, showing a sense of lines.

Build muscle! Coach Li Zheyu: The key is muscle sensitivity

Fitness coach Li Zheyu said that maximum muscle strength refers to the maximum force that a muscle can generate in one contraction. When the exercise reaches 70%-80% of the maximum force, the muscle fibers will be slightly damaged, and the muscles will easily become sore and swollen the day after exercise. However, with proper rest and nutritional supplements, the body will allow the damaged muscles to slowly recover within 48 hours and make the muscles bigger and stronger than before, enough to adapt to more powerful external training.

Coach Li Zheyu emphasized that instead of worrying about how much muscle tissue needs to be destroyed to build muscle, it is better to focus on "muscle sensitivity." It is recommended to first find out the training intensity that suits you, cooperate with your body to feel the changes in muscle contraction and relaxation during training, and try to contract the muscle fibers at a stable, not too fast speed. The greater the distance of muscle contraction and the feeling of tightness, the easier it is to build strong muscles.

Explosive type or endurance type? Strength training has different levels of intensity

How to build strong and firm muscles? Generally speaking, muscles are divided into red muscles and white muscles based on individual physique. Red muscles are endurance muscles, so the duration of exercise is longer, but the power is relatively weak; white muscles are explosive or speed muscles, the duration of exercise is shorter, but the power is relatively strong. The weight and number of sets required for training different muscles may vary.

There are secrets to muscle training! Take it step by step + get enough rest

In addition to finding out the training goals you want, coach Li Zheyu said that if you want to build strong muscles in a healthy way, the most important thing is to practice regularly and proceed step by step, slowly increase the intensity of exercise to avoid injuries caused by body and muscle overload; half an hour to one hour before exercise, moderate starch supplementation to provide body energy; after each training session, supplement protein foods to help repair damaged muscles, and get enough rest, and a 48-hour interval is required before continuing training the same muscle group.

In addition, you should develop the habit of sleeping at least 7 to 8 hours a day and consume the six major nutrients in a balanced manner. For protein, which is closely related to muscle building, you need to consume 1.2 to 1.5 grams of protein per kilogram of body weight per day, depending on your personal weight. Only a few people who exercise a lot need to consume 1.5 to 2 grams of protein per kilogram of body weight per day.