How to build muscle quickly

Every man wants to have muscles. Well-developed muscles represent a man's charm. However, this requires long-term exercise, that is, long-term fitness training. There are many fitness methods, and the muscle training methods for each part of the body are also different. We can choose different fitness methods according to different parts of the body. So, how to quickly build muscles? Let’s take a look at it below.

1. Heavy weight, low number of times:

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 a practitioner can only lift a weight 5 times in a row, then that weight is 5RM. 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, 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 groups:

Whenever you remember to exercise, you do 2 to 3 sets. This is actually a waste of time and will not help you build muscle. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need a longer recovery time. Keep doing this until the muscles are saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickness of the muscles.

3. Long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

Through the above introduction, we now know how to build muscles quickly. This is also something we need to pay attention to when doing fitness in daily life. Moreover, we should do it according to our physical condition when doing fitness. In addition, we also need to pay attention to our daily diet. We should eat more protein foods in our diet, which can help us form muscles.