How to build muscle

Nowadays, people's living standards are constantly improving, and at the same time they have higher requirements for their body shape. For male friends, simply being tall is not enough. If they can have well-developed muscles, they will look stronger. However, muscle training is not as simple as running every day. You must master more effective exercise methods. So how can you train your muscles?

1. Use the horizontal bar to do pull-ups behind the head

Do 4 sets a day, 5-8 reps per set, and gradually increase the number! If you don’t have a horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating a horizontal bar). This action may seem simple, but if you do it more often, it will be effective!

2. Push-ups

When there are no barbells or dumbbells, push-ups can be considered the easiest way to train your chest muscles. Doing push-ups regularly can also maintain the volume of the chest muscles, which is particularly meaningful for middle-aged bodybuilding.

3. Breathing for the Bench Press

Inhaling when exerting force can increase the amount of myoglobin that stores oxygen and muscle glycogen that supplies energy, expand the muscle capillaries, and facilitate exertion. If you exhale while exerting force, you will be deprived of oxygen and insufficient muscle glycogen energy supply, which will reduce muscle strength and the number of muscle fibers involved in exerting force will also decrease. In addition, insufficient "burning" of muscle glycogen will produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for the bench press is to inhale when pushing the barbell up and exhale when lowering the barbell.

4. Bench Press Speed

The use of fast contraction (1-2 seconds) and slow stretch (2-4 seconds) contradicts Wade's slow continuous tension rule (4 seconds of contraction time and 2 seconds of recovery and stretching time). The author's experience is that the recovery time should be the same as the contraction and lifting time (2 to 3 seconds). Lifting too fast or too slow means the weight you are lifting is inappropriate.

5. The influence of triceps on chest muscles

While training the pectoralis major, you should also strengthen the triceps in your upper arms. Without well-developed triceps, it is impossible to bench press a heavy barbell, and it is impossible to develop well-developed pectoralis major muscles. Generally, the weight of the bench press should be three times the weight of the triceps training.

The above article gives a clear introduction on how to build muscles, and I believe everyone has a clear idea of ​​it. The amount of exercise required to build muscle is much greater than usual, but when you start exercising, the time should not be too long, otherwise the body will not be able to bear it. Only by increasing the amount of exercise little by little can you gradually adapt and achieve better exercise results.