How long does it take to build muscle?

Building muscle takes time and patience. Only by persisting in exercising can you see unexpected results, so you must not give up halfway, otherwise all your previous efforts will be in vain. Exercise requires patience. Don't think too much when exercising. Having too many negative emotions is not conducive to exercise. When you are in a bad mood, it is suitable to jog. Looking at the scenery along the way will help you figure out a lot of things and you won’t be troubled by those emotions.

14 secrets to increase muscle mass: heavy weight, 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. 1. 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.

2 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 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. 2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you grow muscles.

If you want to have a good figure, going to the gym is a good way to do it. It also creates a good atmosphere when you hire a professional coach and exercise with a group of people. So you can go out for a run and do push-ups with a few friends who want to lose weight. The process will be more tiring, but after the exercise, you will feel unprecedented comfort, which is much better than sitting at home. People really need to exercise regularly so that their internal organs won't age too quickly.