How to build muscle quickly

In fact, sexiness is not just the exclusive domain of women, men can have it too. Men's sexiness is mainly reflected in their strong muscles, such as abdominal muscles, chest muscles and arm muscles. But in real life, the male body shape is gradually becoming more feminine, and the sense of muscle and strength is nothing but fantasy. In order to change this embarrassing situation, some methods for men to build muscle are summarized below.

The main strength training includes: back: pull-ups (pull-ups in front of the neck); chest: flat bench press (seated chest press); legs: barbell squats (Smith squats); shoulders: barbell presses (dumbbell presses); arms: barbell curls (dumbbell curls); abdomen: sit-ups (leg raises).

Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow.

Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise.

When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

Diet: Eat small meals frequently, and consume more eggs, milk, and meat in moderation. The daily diet is: moderate protein, less fat, and high carbohydrates.

The above not only introduces some methods of male muscle training, but also introduces methods of dietary conditioning. I hope that in the future our society will not only have boys who speak feminine language, but also men who are full of power. In fact, due to their gender, men's muscles will immediately show up with just a little exercise, so men who like fitness should take action quickly.