How to build muscle quickly

If you want to build muscles quickly, you won't see the results immediately, but if you stick to it you will always be pleasantly surprised. Your body will be better than before, and your mood will be better after you fall in love with sports. This is the reward. Nowadays, people are busy with work and don't have much time to exercise, which causes their figures to gradually get out of shape. Aren't you worried about not having the handsome look they used to have? It doesn't matter. As long as you stick to the following methods, your figure will definitely be better than before.

1. Exercise (mainly anaerobic)

The main method of exercise for weight gain is "weight training" rather than "aerobic exercise" emphasized by those who want to lose weight, because "aerobic exercise" promotes energy consumption and is not conducive to weight gain. "Weight training" is used to increase muscle proportion. With the use of dumbbells, barbells and training equipment, combined with the complete contraction and relaxation of large muscle groups, muscle building can be achieved.

The arrangement of exercise volume is one of the important links in scientific exercise. Practice has shown that moderate exercise volume (heart rate between 130 and 160 beats per minute) is best, and the weight of the equipment should be moderate load (50% to 80% of maximum muscle strength).

2. Schedule: practice 3 times a week (once every other day), each time for about 1 hour. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require full strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent training results.

3 After 2 to 3 months of exercise, your physical strength will be significantly enhanced and you will have more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time.

4. In addition, the muscle groups in the same part can be trained by different movements and different equipment, and the trained muscle groups must contract independently. As muscle strength increases and movement coordination improves, the effects of exercise will become more and more significant. Generally speaking, the exercise movements should be changed every one and a half to two months. In addition, when exercising, your spirit (mind) should be concentrated on the part being trained, and you should avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness and heat in the muscles of the exercised part, the better the exercise effect will be. If you stick to this for another half a year to a year, I believe your body will be great.

As mentioned above, I hope to give you a reference. Through this article, you can learn how to grow muscles quickly and keep excess fat away from your life. It is no longer just talk. This process requires perseverance. If you don't have that perseverance and work hard for three days and rest for two days, the effect will not be great. It is also recommended not to waste time. People nowadays are mainly too lazy. You should set a regular rhythm of life for yourself.