How to build muscle fastest

In fact, if you want to build muscle quickly, there are many specific ways. For example, using dumbbells or parallel bars and other equipment to assist in muscle training can effectively train the pectoralis major, deltoids and triceps. However, during the exercise process, specific methods must be implemented properly. Not only will it fail to exercise muscles, it may also easily cause muscle damage. Here are some exercise methods.

Standing single-arm reverse curl with a puller, key training areas: mainly bodybuilding biceps and brachialis B. Starting position: stand naturally, with feet shoulder-width apart, chest up, abdomen in, and waist tight. Stretch your right arm down by your side, holding the handle with your palm facing forward. Action process: inhale, bend your elbows and slowly pull the tensioner upwards to place your right hand close to your right shoulder, pause for 2-3 seconds, then exhale, slowly return to the starting position, and repeat.

Training points: When pulling up, keep your upper body straight and do not swing your elbows back and forth. Barbell bench press, key training areas: pectoralis major, deltoids and triceps. The vast majority of champion bodybuilders consider the overhead press to be the best upper body exercise. Starting position: Lie on your back on a flat bench with your feet flat on the ground.

Hold the horizontal bar with your palms facing up, with your hands slightly wider than your shoulders, and your arms straight to support the barbell above your chest. C. Movement process: Stretch your arms out to the sides, slowly bend your arms, and let the barbell drop vertically until the horizontal bar touches your chest (approximately above the nipple line). Then push up to the open position and repeat. Training tips: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

Cycling to exercise muscles can also be done with a barbell, specifically the deltoids, pectoralis major and other muscles throughout the body. When exercising muscles with a barbell, the main training method is the incline barbell bench press. When exercising, lie on your back, then keep your hands at the same width as your shoulders, stretch your arms straight, lift the barbell above your shoulders, and then put it down, keeping it parallel to your chest. Repeat this action about 20 times.