How to build muscle quickly

If a man has big muscles, he will not only look muscular but also very powerful. The chest, shoulders, arms and thighs can all be made fuller through exercise. Men with strong muscles will look more masculine and three-dimensional, but some people struggle to find a muscle training method that suits them and have been doing inefficient exercises. Here's how men can build muscle.

Exercising with dumbbells at a slow speed, lifting them up slowly and then lowering them slowly, will 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.

Doing multiple sets, 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. 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.

For long displacements, whether it is rowing, bench press, push-ups, or curls, you must first lower the dumbbells as low as possible to fully stretch your 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.

In the process of muscle training, you should also pay attention to the appropriate increase in weight, but not too many times. This is because, during the muscle training process, stimulating the muscles with reasonable weight can more effectively promote muscle growth. However, if the number of exercises is too large, it can easily lead to muscle overstrain and even damage the muscles and bones.