What exercises to do to build muscle

Some fitness enthusiasts don't know how to have beautiful muscles. In fact, there are many methods. What is emphasized here is that during the exercise process, once you have selected one or two exercise methods, you should stick to them. Exercising for three days and resting for two days will not be effective. Instead, it will cause the body to consume calories, thereby promoting appetite and causing fat to accumulate in the body.

As we all know, traditional squats are performed with both legs at the same time, which is a bilateral exercise. However, the effects are more pronounced when you use a unilateral squat training method, which means exercising one side of the body or one leg. In fact, unilateral training means "fatigue first", letting both legs reach a state of fatigue first, so as to avoid injuring the spine or lower back muscles due to excessive practice. When doing single-leg exercises, the volume can be larger because the legs are not tired at this time. If they reach a state of fatigue, you can start doing normal bilateral squats.

If you're in the gym, you can do leg presses on a leg press machine. First, do 12 with your right foot, then immediately switch to your left foot and do 12. Alternate your feet for 3 to 4 sets, resting for one minute between each set. If you are not in the gym, you can choose to do some exercises that can train one leg to strengthen your leg strength.

After completing the leg press, you can start doing squats. Do 3 sets in total, with no limit on the number of reps in each set, until you can't do any more. Rest for one minute between each set. You will find that the weight or number of your squats at this time will be lower than usual, because you have already exercised the left and right legs separately before squatting, allowing every muscle to move.

Through the above brief introduction, I believe you have a general understanding of how to exercise muscles. In fact, when exercising muscles, it is best to do two exercises at the same time, so that they can promote each other. Moreover, during the exercise process, dietary nutrition must be followed up, especially the supplementation of high-quality protein. If you want your muscles to be prominent, you must use protein as a building material.