How to build muscle quickly

Muscle training is particularly important for male friends. It is also a way to make your body stronger and more beautiful. Generally, it is mainly trained through equipment. The muscles in our body can be divided into several major groups. Not only are the training methods for different muscle groups different, but it is also best to do them separately when we exercise. Let's learn about how to quickly build muscles?

First of all, you need to understand the principles of muscle training - training muscles and training strength are two different things. Many people confuse the two and of course cannot do well. There are several principles for muscle training.

The first is the weight principle.

The second is the principle of quantity.

The third is the dietary principle.

The fourth is the method principle.

The weight principle is important:

There are certain requirements on the weight of the equipment you use for practice (such as dumbbells). That is to choose a weight that you can do about twelve times with your best effort - this is very important. For example, if you can lift a 20kg dumbbell five times with your best strength and a 10kg dumbbell twenty times, then the training weight you choose should be around 12 to 15 kg.

Because the secret to exercising muscles is to make the muscles filled with blood in the shortest time possible and to maintain this filling as much as possible. If the weight is too light, it becomes an aerobic exercise, which has no other effect except reducing fat and increasing endurance; if the weight is too heavy, it becomes a strength exercise, and the muscles will become weak before they are fully filled with blood.

The quantity principle refers to the following points:

First, the number of times you practice each time should not be less than six times and not more than fifteen times (under the premise of doing your best).

The second is that you should not exercise all the muscles in your body every time you practice. You should concentrate on exercising one or two parts of the muscles to achieve the maximum blood congestion effect.

The third is to adopt the pyramid exercise method. For example, when you lift dumbbells, do fifteen reps the first time, twelve times the second time, ten times the third time, eight times the fourth time, and six times the fifth time. This has many benefits, such as avoiding injuries and maintaining congestion.

Fourth, the rest time should not be too long (referring to the short rest time during exercise). The rest interval between each exercise should not exceed thirty seconds, and at most forty-five seconds. If it is less, fatigue will not be recovered at all, and if it is longer, the effect of muscle congestion will be lost.

Through the above introduction, we now know how to build muscles quickly. This is also a method of daily exercise. However, when doing muscle training, we'd better make a detailed fitness plan and stick to the exercise according to the plan. There will be results after a long time. In fact, muscle training is also a long-term project.