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.