How to train muscles to grow fast

Some people want to make their muscles grow quickly through exercise. It should be noted that no matter which kind of training is used, the longer the training time is not necessarily the better the effect. The intensity and time of training vary from person to person. Different ages, physical fitness, nutritional status and other factors all restrict the time and intensity of exercise. Therefore, if you want to make your muscles grow quickly through exercise, you should make a reasonable exercise plan based on your own situation.

If you want to make your muscles round, strong, and flexible and maintain them for a long time, you must understand the two most basic elements of bodybuilding training: the relationship between exercise volume and recovery after training.

Exercise volume refers to the stimulation of muscles produced by training, that is, the decomposition of protein in muscle tissue is promoted through training. The function of recovery is to synthesize myosin and replenish a certain amount of protein, thereby making muscle fibers thicker. Muscle growth is accomplished through a recovery phase.

There is a certain cycle for muscle recovery and growth. Only by continuing training after a cycle can good results be achieved. If the muscles are not fully recovered and nutritionally replenished between training sessions, they will not grow but will become rigid, affecting further training. That is to say, real muscle growth happens outside the gym, not inside the gym.

Some muscle tissues require 48 to 72 hours to recover if nutrition is adequate and other conditions are met. Smaller muscles like the biceps can recover in 48 hours, while the quadriceps and back muscles can take closer to 72 hours. Generally speaking, a muscle can be better recovered after 72 hours of training. It is also important to understand that the recovery process is a process that occurs throughout the entire body and all of its systems, not just within a single muscle group. Therefore, it is best to train every other day.

In addition to exercise, in order to allow the muscles to relax and rest and allow the muscles to absorb more nutrients, sometimes you have to stop exercising for a few days. Moreover, the human endocrine system will be in a state of fatigue after high-intensity muscle training. Therefore, after exercising for a period of time, proper rest is essential, so that the body's metabolic and endocrine systems can be adjusted and restored.