Can a very thin person build muscle?

In real life, many friends have wanted to participate in fitness exercises, but because they are thin and worried about not being able to build muscles, they decisively gave up fitness exercises. Many friends also have a preconceived notion that fatter people are more likely to build muscles than thin people. So can very thin people build muscles? I will introduce today’s content to you in detail.

Arrange exercise properly

The arrangement of exercise volume is one of the important links in scientific exercise. Practice has shown that thin people should do aerobic exercise with moderate intensity (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength). The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours.

Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require full strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent training effects.

be safe

Bodybuilding equipment has a certain weight. Not only should you do warm-up and cool-down exercises before and after exercise, but you should also pay attention to check whether the equipment is installed firmly to prevent accidents. When exercising, pay attention to whether the weight is appropriate and never do exercises that are beyond your ability. When using heavy equipment such as barbells, someone should be there to protect you. It is best to exercise with friends so that you can encourage, help and protect each other.

Lay the foundation

It is best for those who are thin to attend bodybuilding training classes during the initial training stage (2 to 3 months) so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Special attention should be paid to the training of muscle strength and endurance, gradually improving the body's adaptability and laying a good foundation.

Through the content introduced above, I believe that most friends have already known that, in fact, very thin people can also build muscles through exercise and fitness. It’s just that because the person being trained is very thin, the training method is different from that of a strong person. As long as you stick to the gradual approach, thin people can also build muscles.