How to build muscle?

The role of exercise in maintaining health is well known. Muscle training is also gaining increasing attention. It not only strengthens bones and improves body shape, but also slows down aging. Because every strong man starts with the lightest weight and constantly increases the weight, training step by step. If you want to build strong muscles, you must also pay attention to the method. Now I will teach you how to exercise.

Muscle-building methods:

1. Fuel up: Read the energy table on food labels carefully. Then add 500 calories to your daily calorie intake. Aim to consume at least 1 gram of protein per pound of body weight per day.

2. Limit the amount of aerobic exercise: You can jog or cycle for two consecutive days, but make sure that the training time for each session is controlled within about 30 minutes. To lose fat while retaining muscle, you're best off doing interval sprints. For example, do a 1-minute extreme sprint, then jog back to the starting point for 2 minutes, and then rest for 1-2 minutes. Repeat this training process for 30 minutes, 3 times a week. These interval sprints are better than simply jogging for 30 minutes at preventing muscle breakdown during aerobic training.

3. Do less: Do not train each muscle for more than 20 sets, about 12 sets is good. It is most beneficial for muscle growth to control the number of training reps in each set to 6-12. Do not train a single muscle for more than 45 minutes. Try to choose a well-ventilated, large gym or semi-outdoor open space for training, use heavier weights, and complete the movements at a controllable speed. Each set should last 40-70 seconds or less.

4. Use whole-body training or separate upper and lower limb training: Using whole-body training or focusing on upper limb training on one day and lower limb training on another day will achieve the best results. The above two methods are more effective than isolated training, which only trains one muscle at a time. The exercises in training should involve as many muscles as possible, such as squats, deadlifts, bench presses, barbell rows and pull-ups.

The above are the methods of muscle training. Many people think that muscle training is a physical labor and that as long as they keep practicing hard, this idea is wrong. In fact, it is more of a mental job. If long-term muscle building exercises don't produce satisfactory results, you should reconsider your approach. The above muscle-building methods have been taught to everyone, and you need to understand them while practicing.