1 Use acetate carnitine (ALC) supplements.

2. Intake branched-chain amino acids during training. 3. Use an appropriate post-training drink.

4Train twice a day.

The reasons are as follows:

1. Use carnitine acetate supplements

Carnitine acetate was made by Italians in 1986 and was used to treat diseases at that time. Like branched-chain amino acids, ALC can prevent the decrease in plasma testosterone levels associated with heavy training loads and have a positive impact on testosterone levels in the body.

Practice has shown that taking higher doses of ALC before training can also significantly improve strength levels. It is recommended to consume 3 grams of ALC every morning on an empty stomach before breakfast.

2. Intake of branched-chain amino acids during training

Branched chain amino acids include leucine and valine.

1Leucine can regulate protein synthesis and help reduce muscle damage. As an energy source, leucine is also very effective at conserving glucose so that your muscle glycogen stores remain sufficient after training, helping to reduce training recovery time.

2 Branched-chain amino acids can promote protein synthesis and help increase muscle mass.

3 Intake of branched-chain amino acids during training can simultaneously increase insulin levels, which creates a synthetic metabolic environment and an anti-catabolic environment, which helps increase muscle mass.

4 Unlike other amino acids, branched-chain amino acids can be used as energy by muscle cells.

5 Studies have shown that consuming branched-chain amino acids before training not only helps prevent the decline in testosterone levels after training, but also increases post-training testosterone levels.

6 Using branched-chain amino acids during training can significantly reduce post-training muscle pain.

It is recommended to consume 0.44 grams of branched-chain amino acids per kilogram of body weight per day. For example, a person weighing 90 kilograms should consume 40 grams of branched-chain amino acids every day. If conditions do not allow, at least 20 grams should be consumed.

3. Use appropriate post-training drinks

Since 1982 I have been recommending post-workout drinks to provide nutrients with great success. I have refined this approach in recent years. Here are my latest suggestions.

1 Protein: Research shows that consuming protein after training can exponentially increase protein synthesis and muscle growth. It is recommended that you choose whey protein supplements because it has the highest biological value compared to other proteins, almost twice that of eggs, and it is quickly absorbed by the body. The protein dose is 0.6 grams per kilogram of lean body mass. For example, a 90 kg athlete with 10% body fat should have 50 grams of protein in their post-training diet.

2 Carbohydrates: ManyYears ago, I recommended 2 grams of carbohydrates per kilogram of body weight per day. Over the years, as I have gained more scientific research and practical experience, I have discovered that post-training carbohydrate intake should depend on the volume of training. In other words, the greater the amount of training, the greater the carbohydrate intake should be. For example, a squat or deadlift uses more energy than a curl. Therefore, compound exercises that use more muscle groups require more carbohydrates than isolation exercises.

The following are approximate post-training carbohydrate requirements based on training volume.

Do 12-72 times per training, 0.6 grams per kilogram of body weight. Do 73-200 times per training, 0.8 grams per kilogram of body weight. Do 360-450 times per training, 1.2 grams per kilogram of body weight.

3. L-glutamine: Recent studies have shown that ingesting L-glutamine after training can promote muscle glycogen resynthesis and increase L-glutamine levels in muscles, helping to prevent overtraining. and creates an anabolic environment.

4. Training twice a day

If time permits and you want to increase muscle mass as soon as possible, it is recommended that you train twice a day. I think this is the fastest way to build muscle mass and strength. (Friends who want to gain muscle mass quickly are recommended to read Rand Stosen's famous book "Super Bodybuilding Training Method...How to Gain 30 Pounds of Muscle in 6 Weeks". This book has detailed information on miraculous muscle-building training without the use of drugs. Discussion0 If you can follow the following 5 principles, practicing twice a day will be very effective.

1 Ensure that the training time is short

Excluding warm-up time, your training time should not exceed 40 minutes. Training for longer will be harmful to muscle growth.

2 Use an appropriate training sequence.

In my opinion, the same part should be practiced twice on the same day. There are two plans to choose from: Plan A: heavy weight in the morning; light weight in the evening. Experience shows that for most people, training with heavy weights in the morning and higher reps in the evening works well. For example, do 4-6 reps per set in the morning and 12-15 reps per set in the evening. Plan B: In the morning, do low reps and fast; in the evening, do low reps and slow.

3Choose appropriate training actions.

When choosing movements for both workouts, if you are most concerned about a movement that uses the most weight, then you can do the same movement: If you are most concerned about increasing muscle mass, then you can use Different actions.

4 You must rest 4-6 hours between training sessions. This is important, if the intervals are short you will be too tired. But if the rest time is too long, the activity of the nervous system caused by the morning training will be reduced.

5 After training twice a day for two weeks, practice once a day for a week.

It ensures you don't overtrain. Studies have shown that exercising twice a day may temporarily reduce testosterone levels in the short term, but after returning to exercising once a day, testosterone levelsPill hormones can rise quickly.