How do you build muscles?

If we want to build good muscles, then what methods should we use to build muscles? It will definitely take some effort to build muscles. If the muscles are not trained well, they may fail halfway. When we want to build good-looking muscles, we must make some efforts. Muscles have many parts. Some people want to train abdominal muscles, and some people will train arm muscles. So how do muscles get trained?

First: Exercise time

It is best to fix the exercise time and arrange each exercise at the same time as much as possible. This will help you develop good exercise habits and help the internal organs of the body form conditioned reflexes. You cannot exercise one hour after a meal and one hour before going to bed, otherwise it will affect digestion and sleep. The best time for physical strength is generally between 15:00-20:00, which can be considered as the main exercise time.

It is necessary to jog for about 10 minutes and stretch for 5 minutes before exercising.

Second: Duration of exercise

For beginners and those who usually have a lot of labor, it is advisable to exercise three times a week, each time for 1 to 1.5 hours, but each exercise should include all parts and muscle groups of the muscles. For those who exercise every day, you can divide the muscle groups into two parts and practice every other day to ensure that the muscles can recover effectively. For example: practice shoulders, abdomen, and chest today, and practice back, arms, legs, etc. tomorrow.

Third: The amount of exercise

The amount of load should be determined according to your physical strength. Generally speaking, the effective number of times for developed muscle mass is 8-12 times, and at least not less than 8 times. This number should be the best effort. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times with this load is to use a large load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load. You may even do it until you can no longer do it in order to reduce fat around your waist and abdomen.

Fourth: Number of exercise groups

Each exercise movement needs to be practiced several sets so that the stimulated muscles can get into the state and the muscle volume can increase. Generally, you can do more training sets for large muscle groups and fewer sets for small muscle groups. It is advisable for beginners to do three sets of each exercise, but no less than two sets. After having a certain foundation, they can increase the number to three to five sets according to the degree of strength growth.

If you want to build muscles, then it is very reasonable for you to use the above methods. When you exercise your muscles, you will get what you put in. When exercising muscles, there are many methods that are very tiring, but as long as you have patience and confidence in muscle training, the effect you get after exercising your muscles will be better.