How to build muscle

My friend likes to work out and often asks me to go with him. How do you build muscles? People who work out have a lot of muscles on their bodies, and they look so muscular and manly. I know it takes time to build such a good body, and I want to know if there is any way I can practice at home so that I can have so much muscle. Here is what my friend told me about his experience in building muscles.

Start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and in between are 40-50 minutes of strength training. The main strength training includes: 1) Back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (seated chest press); 3) Legs: barbell squats (Smith squats); 4) Shoulders: barbell presses (dumbbell presses); 5) Arms: barbell curls (dumbbell curls); 6) Abdomen: sit-ups (leg raises). Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage. Diet: Eat small meals frequently, and consume more eggs, milk, and meat in moderation.

The daily diet is: moderate protein, less fat, and high carbohydrates. The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed bread, noodles, rice, as well as sweet potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steak, etc. Sleep: It is best to sleep for 8 hours every night, and if you have time at noon, you can take a 30-minute nap. By the way, try to arrange training time in the afternoon to evening, because the human body's physical strength and flexibility are at their best during this period.

The above are all the experiences that my friends told me about how to build muscles. They told me that people like me can practice at home, and after practicing for a long time, I will grow muscles like them. The exercises he introduced to me are the most common and effective methods in daily life. Just follow the instructions every day and you will soon become a muscular man.