What are some quick ways to build muscle?

Many friends will have this feeling when doing fitness, that is, after a period of muscle training, they will find that the effect is very slow. There are many reasons for this situation. Some are incorrect methods, some are not enough training intensity. Everyone’s situation is different. We must pay attention when training. So what are the ways to quickly build muscles? Let’s take a brief look at it below.

1. The main methods of developing muscles

The main method to develop muscles is the barbell bench press, and other exercises are auxiliary. Because the size of the muscles trained is directly proportional to the weight lifted. The weight of the bench press barbell is relatively much larger than that of the dumbbells.

It is very difficult to do bench presses or flyes with heavy dumbbells. Under normal circumstances, if the weight of the bench press reaches 60 kg and 8 to 10 times are done in each set, the chest circumference can be trained to 95 cm. If you use 100 kg for training, your chest circumference will exceed 100 cm and reach 120 cm.

2. Design and Practice of the Bench Press Barbell

When doing barbell and dumbbell exercises, the muscles being trained are mainly affected by factors such as the weight of the bar, the way of holding the bar, the grip distance, the lifting angle, the lifting speed and the number of sets.

The bar diameter of the bench press barbell should be slightly thicker, with an outer diameter of 35-40 mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure on the palm, increase the force-bearing area, and facilitate pushing the arm up. The distance from the grip to the bell plate should be short, about 100 mm, so that the weight (force) is concentrated on the vertical plane close to the pectoral muscles and the generation of force couple can be reduced.

The lever must be raised and lowered in the area of ​​the chest muscles being trained (from the diaphragm down to the clavicle up). The chest should be trained from bottom to top and from wide to narrow, that is, first train the lower chest (lying on the side), then train the middle chest (lying flat), and finally train the upper chest (lying on the side). First, use a wide grip, then a medium grip, and finally a narrow grip. Using a wide grip bar will train the width of your chest muscles, while using a narrow grip bar will train the height (thickness) of your chest muscles.

As for the bench press, a short bench is used for the incline bench press (20-30 degrees) and the flat bench press. When pressing, only the upper back touches the bench surface, which can make the chest stand up and increase the unit pressure. Using a seated curved bench (30-45 degrees) for the incline bench press can lift the upper chest and make it horizontal, allowing the barbell to act vertically on the upper chest muscles.

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.

Through the above introduction, we know what are the methods to quickly build muscles. When we train in normal times, we must pay attention to the training methods and intensity. If these two things are done well in normal times, our muscles will be effectively trained. After a period of persistence, the effect will be very good.