How to build muscle

Bodybuilding and fitness have always been the dream of many male friends. Many people often watch bodybuilding and fitness performances and are very envious of the muscles of many athletes. They also want to have such bodybuilding muscles themselves. However, if you want to train perfect muscles, you need a long time of practice. So how to achieve good bodybuilding effects? What method can be used to train perfect muscles?

When watching bodybuilding performances or bodybuilding photos, people often marvel at the athletes' strong muscles. Especially thin people, they all desire to have a strong physique. Bodybuilding is a scientific sport, and the bodybuilder's rest, diet and training methods are crucial during training.

Being strong mainly refers to the fact that the human body has a thick torso and limbs, and well-developed muscles, giving people a strong feeling. On the contrary, thin people have a narrow torso, flat chest, skinny waist and abdomen, long and thin limbs, and poor muscles, giving people a feeling of weakness.

However, metabolism is the essence of life, and development and growth are the characteristics of life. Thin people can enhance their metabolism and strengthen and beautify themselves through physical exercise.

We know that exercise stimulation can make muscle fibers thicker, muscle volume increase and people become stronger. So, how can we practice to speed up this process of change? In order to make muscles grow rapidly, it is necessary to apply exercise stimulation to muscle fibers and perform muscle strength training. The main methods include dynamic training, retreat training and static training. Dynamic and static methods are usually used more often.

Dynamic training method refers to the shortening of muscle length when it contracts, that is, the muscle does restrained work. Static training method means that the length of the muscle remains unchanged when it contracts, that is, it maintains a certain posture. Both methods can be accomplished by overcoming or maintaining a load, such as a barbell, dumbbells, or your own body weight.

When you first start training or conditions are limited, you can overcome or maintain your own weight to perform muscle strength training, such as push-ups, pull-ups, sit-ups, jumping on the spot, etc. As your muscles become thicker and stronger, you can do heavier weight-bearing exercises, such as squats with a bell, bench presses with a barbell, etc.

Generally, we recommend that beginners (1-3 months) do 3-4 days of strength training per week, and then appropriately combine it with a day of aerobic exercise. It is best to train 3-4 parts of the body a day, with 2-4 sets for each part.

Building muscles has always been people's dream, especially men who have had a dream of strength since childhood. Only with perfect muscles can more opposite sex favor them. If you want to build perfect muscles, you must also use diet and training methods. Perfect muscles can be built by lifting dumbbells, running, and doing aerobics, and the effects are all very good.