How to build muscle?

Building muscles has become a goal that every athlete wants to achieve, especially some gymnasts. We see on TV that they have a lot of muscles. These muscles increase their strength and enable them to continue to improve in gymnastics. But how do they build their muscles? Let us learn about how to build muscles. You can also try it.

1. When exercising muscles, pay attention to heavy weights and low repetitions: In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously for 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 increase muscle fiber thickening, 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.

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2. Do multiple sets when exercising muscles: Whenever you remember to exercise, you do 2 to 3 sets. This is actually a waste of time and will not help you build muscles. 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. To exercise your muscles, you need to use 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 the muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

There are many ways and methods to exercise muscles, but we must choose the most suitable method according to our own physical condition. We must not exercise blindly, otherwise it will cause great harm to our body. The above methods of how to exercise muscles are also some very authoritative methods, and we can all use them.