How to build muscle

Many people have a misunderstanding about muscle training, that is, they are very superstitious about the training methods in some bodybuilding magazines. In fact, the muscle training methods mentioned in these bodybuilding magazines are not true, and many of the so-called muscle training methods are copied from some common routines, which are very non-targeted. Exercising according to these traditional methods will only waste time and physical strength and will not work at all.

More strength means more muscle. Start strength training. I advocate weight training because it allows you to start light and then gradually increase the weight. Bodyweight training is just as effective. Start with a barbell, learn some proper techniques, and add some weight each time you work out to push yourself out of your comfort zone.

Training with free weights: You can lift the maximum weight you can with a barbell. The heavier the weight, the greater the stimulation, which means more muscle. Dumbbells are very good auxiliary exercise equipment, but they are not suitable for main training.

Stay away from fitness machines: Safety. The machine forces you to do certain fixed, unnatural movements. These actions may cause physical injury. Free weight training replicates natural movements. Efficiency. Free weight training forces you to control the weight and maintain balance. This is a better way to build muscle than machines because the machine helps you maintain balance. Efficacy. Strength gained using machine training does not transfer to free weights or real life. There is no machine in real life that can help you control your balance.

If you're already building base strength and muscle mass, single-training exercises are fine, but if you're looking to build muscle, training that hits multiple muscles at once is better.

Generally speaking, you should stop muscle training for a week or so. This will ensure that your muscles and physical strength are fully recovered and you can be adequately prepared for the next exercise. When you are resting, your muscles are not actually resting. Instead, they will slowly digest the results of the last exercise. At this time, protein and calories must be replenished in time.