What are some quick ways to build muscle?

In life, many friends want to make their muscles stronger, especially some male friends, but they have always been pursuing. However, in order to achieve good results, it is very important to master effective methods. Only with good methods can we make our muscles stronger. Next, the editor will introduce to you several good ways to quickly build muscle. Come and learn about them!

1. Continuous weight reduction method: use different weights, heavy first and then light, and use the same movement to train a single muscle group. At the beginning, when you have good physical strength, use a heavy weight to do 6-8 times. After completing a set, quickly reduce the weight a little, and do another set as much as you can. This time the number will be reduced again, then reduce the weight again, and do another set as much as you can. Finally, the muscles are quite tired, but you still use a light weight to complete the last set. This training method deeply stimulates local muscles, and the muscles will swell after a large set.

2. The method of exhaustion first and then increasing the weight: First use a small weight continuously until you are exhausted, and then use a relatively high weight to do your best. That is, let it exhaustion first, and then increase the weight on this basis. This requires a very high level of athletes to adopt. I think you should first know what your purpose is before exercising, whether it is to grow muscle, increase strength, lose weight or maintain your figure: if you want to grow muscle, you should practice with 70-80% of your maximum weight, 8-12 times per set, and do 5-6 sets in a row. If you can do more than 12 times in a row easily, you should increase the weight and make sure you can do between 8 and 12 times with all your strength. If you want to gain strength, use a weight close to 100% of your normal setting. Each set should only be done 2-5 times at most. If you do more than 5 times, you need to increase the weight. This way of training will only increase strength but not muscle. If you want to build endurance or lose weight, use lighter weights and do 20-30 reps or more per set. If you want to maintain your figure and muscle lines, you should do comprehensive training. Try all the weights mentioned above and train muscles in all parts of your body, including large and small muscle groups. Pay attention to a balanced diet. Push-ups mainly train muscle endurance because you don't need to exert much force and you need to do them more often. They are not very effective in building muscle. But you can do them with a sandbag on your back, with a weight that is just enough to allow you to only do about 8 to 12 reps despite your best efforts. This can also help you grow muscles. People like you can consider putting a sandbag on your back to do push-ups, otherwise even if you can do 200 push-ups, you can only focus on endurance training. You can also tie sandbags to your feet to add weight to pull-ups.

I believe you have mastered all the great ways to build muscle recommended above! Friends who have this need, hurry up and practice it in your life according to these methods! Those who sound good will definitely become stronger and stronger.