What exercise can grow muscles the fastest?

Nowadays, people have higher and higher requirements for their body shape. Not only do they require their bodies to be healthy, but also to have a good shape. They pursue a body that looks thin when dressed and has muscles when undressed. Therefore, muscles are indispensable. This is very important for male friends. Having muscles is the perfect body standard. Let us now find out what exercise can grow muscles the fastest.

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 a practitioner can only lift a weight 5 times in a row, then that weight is 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.

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.

4. Slow speed: lift slowly and then put it down slowly to stimulate the muscles more deeply. In particular, when putting down the dumbbells, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, lifting the dumbbells and considering the task completed, they quickly put them down, wasting a great opportunity to increase muscle size.

5. High density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high density. To increase muscle mass quickly, you need to rest less and stimulate the muscles frequently. “Multiple groups” are also based on “high density”. When exercising, you should focus on training as if you were fighting a war and not think about anything else.

6. Thought and action are consistent: The work of muscles is controlled by nerves. Concentrating attention can mobilize more muscle fibers to participate in the work. When practicing a certain movement, you should consciously align your thoughts and movements, that is, think about which muscles are working when you practice. For example: when practicing standing curls, you should lower your head and look at your arms with your eyes to see your biceps slowly contracting.

7. Peak contraction: This is a major rule for making muscle lines very clear. It requires that when a certain movement reaches the most tense position of muscle contraction, maintain this most tense state of contraction, do static exercises, and then slowly return to the starting position of the movement.

From the article we have learned what exercise can grow muscles the fastest. The best is dumbbells, or push-ups and sit-ups, but these all require persistence. If you don’t persist, you will not be able to achieve the effect of growing muscles, so you cannot pursue growing muscles too quickly.