10 Tips to Gain Muscle Mass

10個有效的方法去建立肌肉

Tip 1: Decent calories 攝取足夠卡路里

I have a trainee whose fat is less than 10%. Right now, he is having 3000 to 3200 kcal per day because of his job nature, and he trains 6 sessions a week.

我有一位學員，他的脂肪是低於10%的。他現在每天進食3000至3200kcal。當然因為工作關係，他是非常活躍的。

Tip 2. Earn your carbs 你必須賺取你的碳水

The easiest way is to have carbohydrates after training. How much carb can you eat depends on your muscle mass and body fat %.

最簡單的方法是，有訓練，便能夠攝取碳水化合物。

進食多少碳水，便要視乎你的肌肉質量和體脂。

Tip 3: Decent body fat around 10% 體脂最好介乎 10%

All world-class coaches and Pro-bodybuilders also tell you the fact that you must achieve a certain amount of body fat before building muscles. That is the most effective method.

所有世界級的教練們和 Pro-bodybuilders 都會告訴你一件事實，你必須達到一定的體脂，然後才建立肌肉，這是最有效的方法。

Tip 4: Focus on building muscles and strength. 你的目標需要集中於建立肌肉及力量訓練。

Many people enter the gym room, they just do some random workout, and do not do training according to the training plan, or they want to burn their fat, they think they can build muscles, which is entirely wrong.

很多人進入健身室，他們只是做一些random workout，並沒有根據訓練計劃去做訓練，或者他們希望燃燒他們的脂肪，便以為能夠建立肌肉，這是完全錯誤的觀念。

Tip 5: Learn how to execute the exercises with perfert form & techniques with tempo

學習如何做好每一個動作甚至每一個rep。

培養良好的動作和技術再加上節奏，便能夠有效地建立肌肉。

Tip 6: Train hard! Train close to failure!

很多學員都不懂得怎樣去訓練到自己的極限。

You need to learn to push yourself to the limit. If you don't know where your limits are, how do you decide on 1-2 RIR?

你需要學習推自己令你的極限。如果你不知道自己的極限在哪裏，你又何來決定1-2 RIR?

Tip 7: Train same muscle group x 2 a week

如果你的弱項是背部肌肉的話你可以一星期訓練背部肌肉兩次。

If your weakness is back muscles, you can train your back muscles twice a week. Don't follow other people's training plans, let alone Bro-split.

不要去跟別人的訓練計劃，更加不要跟Bro-split

Tip 8: Stay active 保持活躍

Although your goal is to build muscle, it doesn't mean you can't stay active. Because if you don't stay active, it is easy to accumulate body fat.

雖然你的目標是建立肌肉，但不代表你可以不保持活躍。因為不保持活躍的話，便很容易累積身體的脂肪。

Tip 9: Hydration 必須喝足夠的水份

You must drink enough water. Moisture is an integral part. When the body lacks water, your athletic performance will decline, and your training performance will decline.

水份是不可或缺的一部份。當身體缺乏水份的話，你的運動表現便會下降，訓練出來的成績便會下降。

Tip 10: Sleep (= recovery) 睡眠

I believe no one will deny the importance of sleep. I need not say more.

相信沒有人會否認睡眠的重要性。我不用多說。

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