How to properly build muscle for men

Muscles are something that everyone envies, because muscles can give people strength and a sense of security. Men in particular are always very happy to have a body of strong muscles. Muscle training is a very scientific process, which requires a detailed plan. If the plan is not good, it cannot be achieved. Building muscle is never a matter of a minute or a second, so what is the best way to build muscle? How can men exercise their muscles properly? Let’s talk about it in detail below.

Diet: Meat, fish, milk, beans and eggs are rich in protein. What you need to build muscle is protein, so you can eat more of these foods in your three meals. You can eat small and frequent meals, and you should not eat too much at each meal. There should be an interval of 30 minutes to 1 hour between exercise and eating, and absorption is better 30 minutes after exercise than usual. If it is inconvenient to eat at ordinary times, you can take some protein powder or muscle-building powder (thin people are more suitable to take muscle-building powder to gain weight first). You can take one to two scoops of muscle-building powder or protein powder 30 minutes after exercise.

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 an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Beginners can do 8 to 12RM loads and do about 8 to 12 repetitions in each set. Rest no more than one minute after each set, and no more than two minutes after each exercise. Warm up for 10 minutes before doing the following exercises, you can jog.

Chest: dumbbell bench press, dumbbell fly, push-ups (4 sets each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squats, lunges, calf raises (6 sets each);

Triceps: dumbbell bent-over flexion, close-grip push-ups, dumbbell behind-the-neck flexion (4 sets each);

Back: pull-ups (try to do more than 10), dumbbell rowing (4 sets each);

Shoulders: Press, front raise, lateral raise (4 sets each);

Abdominal muscles: 4 sets of supine leg raises.

Do each set of abdominal exercises to failure or 15 to 25 reps. The rest time after each set is 20 to 30 seconds. Train your abdominal muscles about 3 times a week. Exercise your chest muscles and biceps on one day, your legs and triceps on the second day, your back and shoulders on the third day, and rest on the fourth day. Practice for four days in a cycle.