How to build muscle easily

How to build muscle easily

Everyone knows that the process of exercise is very painful, especially for some people who want to build muscles, it is even more difficult for them to persist. So are there any methods or tips that can help you build muscles easily? It is not impossible to build muscle quickly, the most important thing is to use the right method. Next, I will introduce to you how to build muscles easily.

1. 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 an athlete can only lift a weight 5 times in a row, then that weight is his 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 and improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance are improved; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not obvious. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. 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.

3. 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.

As long as you do the above points and combine them with certain exercises, I believe you can quickly build the muscles you want. But it should be noted that only by persisting can you build the muscles you want. Exercise is something that requires willpower. When exercising, if you can’t hold on, you can listen to some motivational songs to encourage yourself.

<<:  How to Build Muscle Without Equipment

>>:  How to exercise your muscles

Recommend

What are the benefits of squat walking?

Long-term lack of exercise can easily lead to som...

How do you breathe while running?

How to breathe while running must be a topic that...

How to build leg strength

Leg strength is something that every athlete must...

Simple abdominal exercise method

Many female friends often have the problem of exc...

What causes calf pain when running?

Running is a sport that many people like. It is a...

Introduction to the Theory and Method of Jinggong Health Preservation

The development speed of modern society is gettin...

What are the pros and cons of jogging?

As the saying goes, life lies in exercise, which ...

Can running really train your abdominal muscles?

Some people want to build muscles, such as abdomi...

How to use a yoga pillow?

When doing yoga, some simple tools are generally ...

The difference between hiking shoes and mountaineering shoes

When we go hiking, many hikers will choose to wea...

Can the elderly climb stairs?

Climbing stairs, an economical and very practical...

What are some yoga exercises for buttocks slimming?

Due to long-term sitting without exercise, many p...

What are the fitness plans for women?

Losing weight is a lifelong concern for fat women...

What are some exercises that don't hurt your knees?

Many girls like to wear high heels, which can be ...

What are the abdominal core exercises?

Abdominal exercise is also an essential part of t...