How to increase muscle size

If you want to increase the circumference of your muscles, you must first do some high-intensity fitness, do fitness activities with heavy weights and low repetitions, and adopt some symptomatic fitness methods. Of course, a good diet is also essential. You should eat more high-protein foods and foods that help the growth of muscle tissue. There are many things to do in this regard. First of all, you must ensure some protein intake, such as beef, chicken, etc., and secondly, eat more fresh fruits and vegetables.

How to increase muscle size

1. Heavy weight, low number of times:

The concept of RM is usually used to represent the maximum number of times a certain load can be performed continuously. Studies have shown that: 6-10RM load training can make muscles thicker, improve strength and speed, but the endurance does not increase significantly; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance all improve; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the strength and speed do not increase significantly. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume. 2. Multiple groups:

Do 6 to 8 sets of each exercise to fully stimulate the muscles until the muscles are saturated. 3. Long displacement:

Whether it is the bench press or dumbbell curl, you should put the dumbbells as low as possible and lift them as high as possible to fully stretch your muscles. Move quickly through the "locked" position and perform a peak contraction near the "locked" position.

4. Slow speed:

Fully stimulate the muscles.

Resting for 1 minute or less between sets is called high density. You need to rest less and stimulate your muscles frequently. 6. Thought and action are consistent:

Subjectively align your thoughts and actions, think about what you are practicing, and concentrate to allow more muscle fibers to participate in the exercise. 7. Peak contraction:

When the muscles contract to the most tense position during the movement, maintain this state for a few seconds, and then slowly return to the starting position of the movement. 8. Continuous tension:

Always keep the muscles tense during fitness movements, do not let them relax (avoid the "locked" state), and always reach exhaustion. 9. Relaxation between groups:

After finishing a set of movements, you should stretch and relax - this helps increase blood flow to the muscles, remove waste deposited in the muscles, and speed up muscle recovery.

Training the large muscles of the chest, back, waist, hips, and legs more often can not only make the body strong, but also promote the growth of muscles in other parts of the body. Some people, in order to make their arms thicker, only train their arms without training other parts of the body, which will make the growth of their biceps very slow. It is recommended that you arrange some large-scale compound movements using heavy weights, such as heavy squats, which can promote the growth of muscles in all other parts of the body. This is extremely important, and most people don't pay enough attention to it to achieve the desired results. Therefore, in the training plan, we should arrange more of these five classic compound movements: deadlift, squat, bench press, push-up, and pull-up.