How to exercise and build muscles correctly?

Boys all hope to have stronger muscles so that they look more solid and have better body conditions. Most importantly, they will be stronger and have better running and jumping abilities. In order to achieve this goal, most people will choose to go to the gym to train their muscles. Muscle building is a technical job. First of all, you must be prepared to persist for a long time. In addition, you must learn more about muscle building.

How to exercise and build muscles correctly?

1. Two major factors for forging beautiful muscles

If you want to make your muscles round, strong, and flexible and maintain them for a long time, you must understand the two most basic elements of bodybuilding training: the relationship between exercise volume and recovery after training.

Exercise volume refers to the stimulation of muscles produced by training, that is, the decomposition of protein in muscle tissue is promoted through training. The function of recovery is to synthesize myosin and replenish a certain amount of protein, thereby making muscle fibers thicker.

Muscle growth is accomplished through a recovery phase.

There is a certain cycle for muscle recovery and growth. Only by continuing training after a cycle can good results be achieved. If the muscles are not fully recovered and nutritionally replenished between training sessions, they will not grow but will become rigid, affecting further training. That is to say, real muscle growth happens outside the gym, not inside the gym.

2. Recovery time

Some muscle tissues require 48-72 hours of exercise under the condition of adequate nutrition and other conditions.

hours to recover. Smaller muscles like the biceps can recover in 48 hours, while the quadriceps and back muscles can take closer to 72 hours. Generally speaking, a muscle can be better recovered after 72 hours of training. It is also important to understand that the recovery process is a process that occurs throughout the entire body and all of its systems, not just within a single muscle group. Therefore, it is best to train every other day.

In addition, it should be pointed out that the longer the training time is, the better the effect will be. The length of training time varies from person to person, and different ages, training purposes, physical fitness, nutritional status, etc. will have an impact.

In order to allow muscles to get sufficient rest and absorb nutrients, it is sometimes necessary to stop training for a few days, especially when the endocrine system is out of balance due to excessive training. This is also the reason for training every other day. This is done to give the entire nervous system enough time to recover in order to organize the next battle. What you get is not only mental relaxation, but also physical comfort. The symptoms of overtraining are a comprehensive reaction, mainly muscle fatigue, but what's worse is that it can also cause damage to other systems.

3. Adjustment of training plan

After training for a period of time, the old training plan should be adjusted. Because the muscles have adapted to the stimulation intensity of the initial training plan, to further improve them, it is necessary to increase the training intensity. However, the body's ability to recover does not increase synchronously with increases in training intensity, strength, and muscle growth.

For beginners, start with an arm circumference of 13 inches and be able to curl 40 pounds. After training for a few years, my arm circumference reached 46 cm and I could curl 160 pounds. This means that the training volume and strength have increased by 400 percent. But the recovery capacity did not reach that level, perhaps only increased by 50 percent. That is to say, when the arm circumference reaches 46 cm, the body will experience greater fatigue than when the arm circumference reaches 33 cm. The stronger the bodybuilder, the greater the fatigue caused by high-intensity training. This is why it takes longer to recover from an arm circumference of 46 cm than from an arm circumference of 33 cm. If the latter can be recovered in two days, the former will take 5-6 days to recover.

In order to make progress, the intensity of training must be increased, but increased intensity puts greater pressure on recovery capabilities. Therefore, while increasing the intensity of training, it is important to reduce the number of training sets. Of course, this depends on whether you are specifically increasing muscle strength or muscle endurance.

4. Diagnosis and Treatment of Overtraining

Failure to fully recover after training indicates overtraining. Typical symptoms include frequent fatigue, irritability, poor sleep, upset stomach, joint pain, headache, nausea, and lack of energy. The occurrence of any of these symptoms will reduce your enthusiasm for training and prevent you from giving your best. Gym addiction is a precursor to this symptom. If you've hit a wall in your recovery, the only cure is to step away from the gym completely until you've regained your passion for training. Of course, it’s better not to hit this wall.