How to exercise to grow muscles

Many male friends will feel envious when they see the muscular male body. Having muscles will make them feel strong and masculine. Therefore, many friends will do fitness and achieve the effect of growing muscles through sports or exercises. This can not only improve our strength, but also make our body shape look more perfect. So, how do we grow muscles through exercise? Let’s take a look at it below.

In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Beginners can do 8 to 12RM loads and do about 8 to 12 repetitions in each set. Rest no more than one minute after each set, and no more than two minutes after each exercise. Warm up for 10 minutes before doing the following exercises, you can jog.

Chest: dumbbell bench press, dumbbell fly, push-ups (4 sets each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squats, lunges, calf raises (6 sets each);

Triceps: dumbbell bent-over flexion, narrow-grip push-ups, dumbbell behind-the-neck flexion (4 sets each);

Back: pull-ups (try to do more than 10), dumbbell rowing (4 sets each);

Shoulders: press, front raise, lateral raise (4 sets each);

Abdominal muscles: 4 sets of supine leg raises.

Do each set of abdominal exercises to failure or 15 to 25 reps. The rest time after each set is 20 to 30 seconds. Train your abdominal muscles about 3 times a week. On the first day, train your chest muscles and biceps, on the second day, train your legs and triceps, on the third day, train your back and shoulders, and rest on the fourth day. Practice for four days in a cycle.

Through the above introduction, we know how to exercise to grow muscles. If we want to achieve the effect of fitness in normal times, we can use the above methods. However, the method of exercising to grow muscles is a long-term persistence. It is impossible for us to grow muscles in a short period of time. We need to train hard.