How to quickly train to grow muscles

If we want to have a healthy body, we need to exercise more. Exercising more can greatly improve the body's immunity and make the body better. Especially men can build muscles by exercising regularly. This will not only improve their image, but also make them look more secure. However, if you want to make exercise have better results, you must master the method. Let's learn about the quick training methods to grow muscles.

How to quickly train to grow muscles

My experience in weight gain: First of all, you must firmly believe that you can become a big guy. Forget genetics and bone structure. You have to set a goal for yourself and then achieve it through hard training. Remember, if you doubt yourself, you will fail. Never put obstacles in your way.

The second step is hard training, which involves performing the most basic exercises with heavy weights. Use barbells and dumbbells more often and use fewer combination machines and pulleys. Do more strength training to mobilize all the muscles in your body. Basic exercises include: Chest: bench press, incline bench press, dumbbell chest expansion.

Back: Pull-ups, rowing exercises. Shoulders: Press, press behind the neck, flyes. Arms: Barbell and dumbbell curls, chest push-downs, arm flexion and extension (with weights). Legs: Squats, calf extensions, calf curls (with equipment).

No matter which exercise you do, you must use heavy weights and low repetitions, only in this way can your muscles grow. When doing each movement, start with a set of 12 exercises to warm up, and then do 6 sets. Add some weight to each set, but reduce the number of times. The last two sets can only be done once. You should try your best in each set, that is, you should reach exhaustion (not be able to do it) when doing the last movement.

Note that the weight added in each set should be appropriate, that is, you just feel exhausted when completing the last movement. The next step is to have sufficient rest between groups. Don't pay too much attention to muscle lines at this stage. You can break through the stagnation of certain muscles by changing your movements.

For example, half squats can increase the load weight, thereby strengthening muscle stimulation and promoting muscle growth. Please note that you must have a companion to protect you during training. Weightlifting is also effective. I recommend some weightlifting exercises to you, such as deadlift, snatch, clean and jerk, etc.

To grow muscles, you must train with heavy weights. If you use your back muscles to do barbell curls, then you are fooling yourself if you think that this type of training will lead to muscle growth. Leverage training is indeed an effective training method, but it depends on whether it is used properly. For example, when doing a push curl with 225 pounds (102 kg), the biceps will be fully stimulated. If you use 80 pounds (36 kg) to do a push curl, you will gain nothing.

The above is an introduction to the methods of rapid muscle growth training. After understanding it, we know that if we want to have a better body shape, we must persist in physical exercise for a long time. In addition, when we just start physical exercise, we must have a gradual process. We must also pay attention to the balance of diet, and it is best not to eat fatty meat.