How to exercise and build muscle

Skinny little men are no longer popular nowadays, but that doesn’t mean obesity is the norm. Men also need to have good figure. Therefore, more and more men are joining the ranks of fitness. Some train at home, while others use their rest time to go to the gym. However, many people also wonder why they have not built muscles after exercising for so long. How can they build muscles? Let me tell you about it below.

1. Two major factors for forging beautiful muscles

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.

2. Recovery time

Some muscle tissues need 48-72 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, it should be pointed out that the longer the training time is, the better the effect will be. The length of training time varies from person to person, and different ages, training purposes, physical fitness, nutritional status, etc. will have an impact.

3. Adjustment of training plan

After you have been training for a while, the old training plan should be adjusted. Because the muscles have adapted to the stimulation intensity of the initial training plan, to further improve them, it is necessary to increase the training intensity. However, the body's ability to recover does not increase synchronously with increases in training intensity, strength, and muscle growth.

4. Diagnosis and Treatment of Overtraining

Failure to fully recover after training indicates overtraining. Typical symptoms include frequent fatigue, irritability, poor sleep, upset stomach, joint pain, headache, nausea, and lack of energy. Any of these symptoms can dampen your enthusiasm for training and prevent you from giving your all. Gym addiction is a precursor to this symptom. If you've hit a wall in your recovery, the only real remedy is to step away from the gym completely until you've regained your passion for training. Of course, it’s better not to hit this wall.

The 4 points I mentioned above are what we should pay attention to and do in our daily fitness. If we train according to the above training methods, we will achieve the ideal results. At the same time, we must also remind everyone that adequate sleep is essential for recovery. The body's acid-base balance will be restored quickly when you sleep, the nervous system will be repaired, and growth hormone will be secreted. Therefore, you must combine work and rest, and avoid over-training to cause harm to your body. I wish you success.