When is the best time to exercise your muscles?

When is the best time to exercise muscles? In the morning and evening. However, people nowadays are too busy going to work in the morning to have time to exercise. So if you get off work early in the evening, you can go to lose weight. On weekends, you can exercise early and find time to catch up on sleep in the afternoon. No matter what time it is, as long as you can stick to it, it is good. This persistence is not for one or two days but for a long time. Even if you have trained your muscles, you still can't take it lightly, because the fat will come back at any time.

Studies have found that high-intensity exercise can be performed two hours after a meal; moderate exercise should be performed one hour after a meal; and light exercise is best performed half an hour after a meal. Based on this, several optimal exercise time periods can be deduced:

Morning time: 5:30-6:30 am from waking up to breakfast

Morning period: 2 hours after breakfast to 9:00-10:30 before lunch

Afternoon session: 2 hours after lunch to 14:00-17:00 before dinner

Evening period: 2 hours after dinner to bedtime 19:00-21:00

What is the secret to building muscle?

1. Heavy weight, low number of repetitions: 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. 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. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you grow 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 a longer recovery time. Keep doing this until the muscles are saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickness of the muscles.

Research shows that exercise should be done one to two hours after a meal, so you can go to the gym one to two hours later. The fitness process is relatively hard but if you stick to it, your body's functions will get better and better. Remember to exercise when you are busy at work. The body is the capital of revolution in today's society. Don't be too busy at work and lose the most basic things. Strengthening your body's resistance is more important than anything else.

3. 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. 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.