What is the most effective way to build muscle?

There are many ways to exercise muscles, but which muscle exercise method is suitable for us is something that every friend who wants to exercise muscles must understand. Generally speaking, if we want to build muscles, we must first pay attention to how heavy we can lift and do what we can. We must also choose the correct exercise method and stick to it in order to build muscles. I hope you can learn about this.

1. When exercising muscles, pay attention to heavy weights and low repetitions: In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously for a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Studies have shown that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance are improved; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not obvious.

2. Do more sets when exercising muscles: Whenever you remember to exercise, you do 2 to 3 sets. This is actually a waste of time and will not help you build muscles. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need longer to recover.

3. To exercise your muscles, you need to use long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

4. Exercise muscles at a slow speed: lift up slowly and then put down slowly to stimulate the muscles more deeply. In particular, when lowering the dumbbells, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, and consider lifting the dumbbells as completing the task, and then put them down quickly, wasting a great opportunity to increase muscle size.

Regarding this article's introduction to how to exercise muscles most effectively, I believe you all know that the best way to exercise abdominal muscles is to do push-ups, and the best way to exercise arm strength is to use resistance ropes. To exercise muscles, we must persist in exercising, and we need to exercise through exercises such as lifting dumbbells and bench presses.