How to build muscle

Nowadays, both men and women are very keen on fitness. Fitness can keep our bodies healthy and make our muscles look more beautiful. However, training muscles or making them bigger is not an easy task and requires proper methods and techniques. So, how can you build bigger muscles? Let’s find out below!

Muscle growth method:

1. Bodybuilding promotes muscle growth by stimulating excessive muscle recovery through excessive exercise. Superexercise refers to exercise with excessive load and intensity. People in the gym often complain that they have done a certain exercise for more than ten sets but have seen no results. Apparently, they are confusing the amount of exercise with the intensity of exercise. The amount of exercise is related to the exercise time, but the intensity of exercise is not entirely related to the exercise time. If the exercise intensity is low, even if the number of repetitions is large and the amount of exercise is large, it is not enough to promote the synthesis of protein in muscle fibers, resulting in slow muscle growth. This is the main reason why many people have planned their training and train for a long time, but still get poor results.

2. Correct training movements include the correct selection and accurate mastery of training movements. The first thing is the choice of training movements. There are dozens of parts of the body that are commonly trained, and each part has several training movements to choose from. Training movements can be divided into basic movements and isolation movements according to the amount of muscle involvement during training. For example, the bench press mainly trains the pectoralis major while also training the anterior deltoid and triceps, and is a basic movement; the supine fly mainly trains the pectoralis major and is an isolated movement. Basic movements can promote the coordinated development of many muscles with a good overall effect; isolated movements can provide concentrated stimulation to local muscles, causing individual muscles to develop faster and helping to depict the shape and lines of the muscles. Usually, each part of the body should include at least one basic movement in training (beginners should start with basic movements because of their poor strength, muscle development and coordination). After developing to a certain level, you can selectively combine isolation movements with basic movements to improve the training effect. As for which movements to choose, you should follow the principle of starting with the easy and then moving on to the difficult. Don't deliberately imitate other people's movements, because some movements that are suitable for others may not be suitable for you. At the beginning, you can choose several movements to try, and gradually master them to find the one that suits you.

3. Anyone with a little training experience knows that the process of bodybuilding training is not the process of muscle growth. The real muscle growth occurs after training. The training causes slight damage to the muscle fibers in the trained area, which then undergoes repair, making the muscle fibers thicker and the muscle mass larger. Repair requires certain material guarantees, otherwise the muscles will not grow but will shrink instead. Therefore, to practice bodybuilding, you must not only know how to practice, but also understand what to eat and how to eat. The main material for muscle fiber repair is protein, so it is very important to ensure a certain amount of protein intake after training. Choose foods with high protein content, good quality and high biological value as protein sources, such as eggs, meat (lean), milk, fish, etc. Eat processed soy products together to increase biological value and save costs.