What are some quick ways to build muscle?

What are some quick ways to build muscle?

Some people may have a misunderstanding that they want to quickly make their muscles stand out through special exercises. In fact, this idea is unrealistic and violates the basic principles of human physiology. All exercises should be gradual and scientifically reasonable. Do not engage in high-intensity training just to show off your muscles. If you do this, not only will your muscles be easily damaged, but it will also lay the groundwork for some chronic diseases. Here are some basic principles for building muscle.

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, improve strength and speed, but the endurance increase is not obvious; 10-15rm load training does not obviously thicken muscle fibers, but strength, speed and endurance are improved.

Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you build muscle. 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.

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 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.

When exercising muscles, emphasis is placed on high density. The so-called high density means that there should be a certain amount of time between each set of exercise and rest, but the time should not be too long. The density of intervals between rest and exercise should be increased. In this way, through multiple sets of exercise, the muscles can be better stimulated, thereby making the muscles stand out faster.

<<:  How to stick to exercise

>>:  What are the shoulder muscle exercises?

Recommend

The best time to run in summer

Although summer is a very hot season, it is also ...

How to eliminate calf muscles

If a woman has too much muscle in her calves, she...

Tips for outdoor walking in winter: Warm up your muscles slowly

Walking may be the easiest exercise in the world ...

How to develop square pectoral muscles?

Maybe many of us don’t know much about the traini...

What are the training methods for sprinting in track and field sports?

As a common sport in daily life, track and field ...

The easiest way to train your chest muscles

Every boy wants to have strong pectoral muscles. ...

How can yoga cure cervical spondylosis?

My husband works in an office, so he often sits i...

Can sitting and stretching your legs help you lose weight directly?

For people in the 21st century, losing weight is ...

How to train male PC muscles

PC muscles are a muscle group that everyone is ve...

Is it good to run on a treadmill every day?

Is it good to run on a treadmill every day? With ...

What are the benefits of running in the morning?

As the saying goes, running can cure all diseases...

What exercise is best for slimming down the waist?

Losing weight around the waist is the most diffic...

What is the gym fitness plan like?

Nowadays, some people pay great attention to the ...

Why is skipping rope ineffective for weight loss?

Rope skipping is a common sport, and nowadays man...

What should I learn to play football well?

Football is a sport that is loved by people all o...