When is the best time to exercise muscle?

If we want to exercise our muscles in our daily life, we must first choose the correct exercise time and method. Therefore, we can generally do push-ups 2 hours after dinner, or we can exercise in the morning. However, we must pay attention to the weight and number of sets when exercising our muscles, so as to ensure the effect of muscle exercise. It is recommended that male friends can learn about the time to exercise their muscles.

Studies have found that high-intensity exercise can be performed two hours after a meal; moderate exercise should be performed one hour after a meal; and light exercise is best performed half an hour after a meal. Based on this, several optimal exercise time periods can be deduced:

Morning period: 5:30-6:30 am when you wake up to breakfast, morning period: 2 hours after breakfast to 9:00-10:30 am before lunch, afternoon period: 2 hours after lunch to 2:00-5:00 pm before dinner, evening period: 2 hours after dinner to 7:00-9:00 pm before bed.

1. Heavy weight, low number of repetitions: 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. Studies have shown that: 1-5RM load training can make muscles thicker and develop strength and speed; 6-10RM load training can make muscles thicker and improve strength and speed, but the increase in endurance is not obvious; 10-15RM load training does not significantly thicken muscle fibers, but strength, speed and endurance are improved; 30RM load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not obvious. It can be seen that a load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you grow muscles. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need a longer recovery time. Keep doing this until the muscles are saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickness of the muscles.

3. Long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

From the above, I believe you all know that the best way to exercise muscles is by lifting dumbbells and doing push-ups. However, we must pay attention to the time of exercise, which is usually in the morning or evening. At the same time, we must pay attention to the saturation of muscle exercise. Excessive exercise can easily cause muscle strain.