How to exercise to build muscle?

Muscle training is a process that requires long-term training and will not produce results in just one or two days. As long as you persist, you will see the results in as short as half a year or a year, but don't give up halfway or exercise only when you remember to and give up when you don't want to exercise. If you do this, you will not see muscles even after a few years. If you want to have muscles, you also need to combine it with diet and eat more protein foods. While exercising, you should also pay attention to resting and give your muscles time to rest.

Weight-bearing recommendations:

1. Superset method: Exercise the three antagonistic muscles (chest and back muscles, biceps and triceps, quadriceps and biceps femoris) alternately without resting between sets. In this way, each part can recover while exercising another part, and the calories consumed are far greater than traditional interval training, forcing the body to use fat for energy.

2. Giant set method: Choose three or four completely different exercises to form a giant set, such as biceps, calves, back and chest, one set each, without rest in between. Then immediately repeat several cycles. This way, each part of the body has enough time to recover, and the energy consumed is greater than that of confrontational combination exercises, which can better sculpt muscle lines.

3. Continuous tension method: requires the muscles to remain continuously tense during the movement. When pushing up, you should do peak contraction. When squatting, do not stand up straight, so that the muscles always resist the weight instead of supporting the weight with the bones. When returning to any movement, be sure to control the lowering of the weight and do not give the muscles any chance to "catch their breath".

4. "Stretch" training with medium and small weights: Arrange "stretch" exercises in the second half of the training of a part. Do it 12-15 times with standard movements, and the weight should be 60%-70% of the maximum weight. Because the movement standards are high, it has a good effect on beautifying muscle shapes while depicting lines.

As long as you exercise hard and have the perseverance to stick to it, you will be able to build muscles. Muscle training needs to start with movements and diet. Combining many aspects and persisting will allow you to build muscles that others envy. I hope that everyone can insist on exercising while they are busy with work. The body needs relaxation and exercise is a good choice. Through exercise, the muscles in the body will become firm.