How to build muscle mass

Why do many men have muscle mass, especially those who exercise regularly, which makes some girls feel very handsome. In fact, it takes a long time to exercise to build muscle mass, which cannot be completed overnight, and it also requires a lot of effort. So how to build muscle mass, what are the specific methods?

The 14 secrets to increasing muscle mass: heavy weights, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts and movements, peak contraction, continuous tension, relaxation between sets, training large muscle groups, eating protein after training, resting for 48 hours, and preferring lightness to falseness.

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 all improve; endurance is improved, but strength and speed are not significantly improved. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

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.

If you want to build muscle mass, you still need to do some of the exercises mentioned above. In fact, many people want to have a good-looking and charming body. Exercise is a good way to do it. Some of the methods of muscle building introduced above are still very good. As long as you follow the methods, you will also have muscle mass.