What is the most effective way to build muscle?

When exercising muscles, we always wonder when we can see the muscles grow. In fact, it takes time to form muscles. The covering time depends entirely on the degree of exercise. If you strengthen exercise and diet, your muscles will grow faster. If you fish for three days and dry the net for two days, the speed will definitely not meet your expectations. You need to give yourself enough information. Putting some photos of muscular men in the room can have a stimulating effect. There are also some considerations in the choice of fitness equipment.

1. Choose a reasonable exercise time. The choice of exercise time is very important because the right time can stimulate the maximum potential of your body. It is best not to exercise right after getting up in the morning. The best time to exercise is around 4 p.m.

2 Eat high-calorie foods at intervals. Eating a large meal about 4 hours apart can keep your energy high and give your body more energy to build muscle. At the same time, make sure you take in plenty of protein, so that the number of grams of protein you take in is equivalent to your body weight in kilograms. For example, a 100kg person needs to consume 100g of protein.

3

(1) Ask someone to guide you. Ask an experienced person, such as a fitness coach or someone who has practiced fitness, to give you some guidance on the key points of the movements and make a training plan for you based on your situation.

(2) It is best to do it three times a week, each time for one and a half hours.

(3) Be sure to follow the plan and perform the movements as accurately as possible. (I think the most important thing is that you need to know which muscle to train when doing each movement, and you must focus your attention on this muscle. You must experience this carefully.)

(4) Of course, you should also pay attention to your diet and eat more protein. Eat more eggs. The amount of food you eat is related to your training volume. Generally speaking, you must eat more than you train, otherwise where will the muscles come from? Of course, losing weight is another matter.

(5) If you want to build muscle, you need to choose appropriate weights. Generally speaking, you should do four sets of exercises for each large muscle group, and try to do 8 to 12 times in each set. If you want to build strength, 3-6 repetitions per set is sufficient.

(6) The last point is also the most important one. Be sure to persevere. Remember: muscle mass depletes twice as fast as it is built!

As mentioned above, I hope to give everyone a reference. How to effectively exercise muscles has become a question that many people want to know. In addition to normal exercise, you must also adjust your diet and daily routine. Your daily routine should be normal, and you should generally rest between 10 and 12 o'clock. Staying up late not only harms the body but is also not good for muscle formation. Early to bed and early to rise is healthy. Exercise should be persistent and not impatient.