How to strengthen muscles?

If you exercise in the right way, you can definitely make your body better. Some male friends are very distressed and don’t know how to build strong muscles. After all, having well-developed muscles can make them look more masculine. However, building muscles is not something that can be done in just a few days. It requires patience, sufficient endurance, and the correctness of the method.

1. 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.

2. 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.

3. 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.

4. 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!

5. 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.

I believe everyone knows how to build strong muscles. Exercise is actually a good way to maintain health. Many people have poor physical fitness, which can be improved through exercise. If you want to build muscles, you must follow the principle of gradual progress. You must also take care of your body on a daily basis and pay attention to the combination of work and rest.