How to build muscle fastest and most effectively

My friends are all big and strong. What is the fastest and most effective way to build muscle? They always laugh at me for being too skinny and unmanly! I was really annoyed! A good friend of mine told me that they all like to exercise and do push-ups! They got their good figures that way! I made up my mind to exercise every day too. Let yourself have a strong body! Here I will introduce the fastest and most effective way to build muscles that my friend told me.

A complete fitness program should include eating (diet), exercise (training), and sleep (sleep). Exercise consists of three main parts: cardiopulmonary, strength, and flexibility. In view of this, the training plan I give is: start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and 40-50 minutes of strength training in the middle. The main strength training includes: 1) Back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (seated chest press); 3) Legs: barbell squats (Smith squats); 4) Shoulders: barbell presses (dumbbell presses); 5) Arms: barbell curls (dumbbell curls); 6) 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 ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed bread, noodles, rice, as well as sweet potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steak, etc.

Sleep: It is best to sleep for 8 hours every night, and if you have time at noon, you can take a 30-minute nap. By the way, try to arrange training time in the afternoon to evening, because the human body's physical strength and flexibility are at their best during this period.

The above is the fastest and most effective method of muscle building that my friend taught me. Friends who are as thin as me should start exercising as soon as possible. Let us get rid of our thin figure and regain a strong figure. I believe that as long as I have this confidence and persistence, I will see changes in my figure in a short time. Come and cheer for me.