How to build muscle quickly

Maybe many male friends would consume some protein powder or other nutritional supplements in order to build muscles quickly. In fact, we do not recommend this practice, because muscles are best built through exercise. If you want to build muscle quickly, you must exercise every day and develop correct eating habits.

1. Chest

1. Flat press: mainly trains the thickness of the pectoralis major and the chest groove. Action: Lie on a bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return to the original position. Tip: Push up and down in an arc to fully contract and stretch the pectoralis major.

2. Incline press: mainly trains the upper chest muscles. Action: The action is the same as the bench press, the difference is that the bench surface is adjusted to a 30-40 degree angle and you lie on it diagonally.

3. Supine fly: mainly exercises the middle groove of the chest. Action: Lie supine on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to raise your arms in an arc to the original position.

4. Supine straight-arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles. Action: Lie on a bench with your shoulders back and your feet on the ground. Hold one end of the dumbbell with both hands above your chest. Use your shoulder as the axis to slowly lower the dumbbell to the back of your head (feel your pectoral muscles and thorax stretching). When you reach the limit, pull the dumbbell back to the original position. Note: To prevent damage, the lowering process should not be too fast.

2. Biceps

1. Alternating curl: mainly trains the biceps and separates the biceps. Action: Sit (or stand), hold dumbbells in both hands and let them hang at your sides, with your palms facing each other and your elbows against your sides. Use your elbow as a fulcrum, bend upward while rotating your forearm outward with your palm facing up. Lift to the highest point and tighten your biceps. Pause for a moment, then control and return to the original position. Do it in rotation.

2. Mental curl: mainly trains the biceps peak. Action: Stand with your upper body naturally bent forward, holding a dumbbell in one hand hanging in front of your body, with your upper arm resting on your knee or leg on the same side. Bend your other arm and place it on your knee or leg on the same side to stabilize your body. Bend the arm holding the dumbbell upward to the highest point, contracting the biceps to the limit, pause for a moment, and then slowly return to the original position.

3. Side bend: mainly trains the brachialis and forearm muscles. Action: Sit (or stand), hold a dumbbell in each hand and let it hang at the sides of the body, with your palms facing each other, upper arms close to the sides of the body, and use the elbow joint as a fulcrum. Bend upward to the highest point with force, pause for a moment, and then slowly return to the original position. Tip: You can do this with both arms at the same time or alternately.

Regarding this article's introduction on how to quickly build muscles, I believe you can understand that it is unscientific to want to build muscles quickly. We can only achieve this by persisting in exercising. For friends who want to build muscles, we recommend that you adopt the exercise methods introduced in the article in your life.