How can a beginner build muscle?

For people who are just starting to exercise, it is important to master the correct methods and know how beginners can build muscles so as not to achieve counterproductive effects and harm their bodies. Building muscle is a long process. It cannot be a three-minute enthusiasm. The choice of methods and approaches must be appropriate. The intensity should not be too high at the beginning, and the amount of exercise should be gradually increased.

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 adjust the weight of the dumbbells to 8 to 12RM and do about 8 to 12 reps 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, narrow-grip push-ups, dumbbell behind-the-neck flexion (4 sets each);

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

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.

For push-ups, usually 15-25 per set, and 4-5 sets of abdominal muscle exercises, the amount of sit-ups is about the same. Then adjust according to your own condition, increase the number of sets, and then you can do push-ups in different postures. If you check it out, you will find that each posture can exercise different parts and the effect is better when combined together. Be careful not to do too many reps in each set. 25 is the maximum. To increase the intensity, you can increase the number of sets. The interval between each set should be half a minute.

Through the above introduction, everyone has a clear idea of ​​how beginners can build muscles. Muscle training is indeed a difficult thing, but as long as you stick to it for a long time, you will eventually reap good results. Building muscle is not only for a better figure, but also for improving your health.