How to build muscle the fastest

How to build muscles as quickly as possible is an issue that many people are very concerned about. As people have become more aware of health and fitness, they have learned that being weak is not the best looking. Having a certain amount of muscle in the body can not only make you have a healthy body and make your body stronger, but also change your mental state and make you the envy of more people. Therefore, how to build muscles as quickly as possible has become people's expectation. Today we have invited relevant experts to explain to you how to grow muscles faster and more effectively.

1. Supine pull-ups: (without a horizontal bar) you need two stools, put a wooden stick in the middle, and hold your hands with your shoulders at shoulder width.

On the wooden stick, concentrate your mind on your latissimus dorsi and biceps, and press your chest close to the stick. Adjust appropriately to control the number to 8 to 12 times per set, 3 to 4 sets. Hold the wooden stick with both hands, and do 2 to 3 sets with wide and narrow grips, 8 to 12 times each. Do 3 to 4 sets of bent-over rows with dumbbells (you can use a plastic bottle filled with water), 8 to 12 times per set. Also refer to the dumbbell triceps training posture.

2. Sit-up posture: bend thighs to 45 degrees, with body at 90 degrees to thighs, hook feet on objects, hold head with both hands and grab heavy objects, when abdomen contracts, body at 90 degrees to the ground, lower to original position, keeping abdominal muscles in a tense state at all times. 10 to 12 pieces per group, 3 to 4 groups. Then do leg sit-ups, holding the handrails with both hands and tying weights to your legs, for the same number of times and sets. When doing it sideways, reduce the weight slightly; when doing it bent over, you can exercise your back muscles. Other muscle action training postures.

3. The horizontal bar can be used for many exercises such as pull-ups, straight-arm leg raises, L-shaped exercises, somersaults, forward and reverse hand bar pull-ups, and upside-down hangs. The parts generally trained include the chest, back, abdomen, upper arms, forearms and other parts. Same quantity as above.

4. Dumbbells are essential fitness equipment. They can replace a variety of equipment. Generally, a pair of dumbbells should weigh about 60 kilograms.

5. The muscle recovery period is 48 to 72 hours. Therefore, continuing to exercise the same muscle before it has fully recovered will be ineffective and will affect the effect of the exercise. Generally, small muscles are involved in exercise at the same time as large muscles are exercised. In this case, the best effect will be achieved if the muscles involved in the exercise are exercised on the same day. The requirements for the number of sets and repetitions are: 3 to 4 sets, 6 to 10 times, and 3 to 4 movements for large muscles; 2 to 3 sets, 8 to 12 times, and 2 to 3 movements for small muscles. Large muscles include: pectoralis muscles, latissimus dorsi, abdominal muscles, and legs. In the early stages of training, you should reduce the weight and increase the number appropriately. The number of exercises in each set refers to the number that can be completed in one go. For example, you can do 30 push-ups in one breath as a set, and you can only do 8 to 12 in each set until exhaustion. In this case, you need to put weight on your body to make you feel stressed and unable to do 30, and you can only do 8 to 12 at most. Rest for 60 to 90 seconds between each set, and rest for 2 to 3 minutes between changing exercises. The total exercise time should be 45 to 60 minutes, and should not exceed 90 minutes. You need to warm up for 5 to 10 minutes before exercise, and replenish 100 grams of food (1 skim bread, 1 to 2 egg whites) within 15 to 30 minutes after exercise.

Through the above expert explanations, I believe everyone has a good understanding of how to build muscles the fastest. In order to build muscles, in addition to working harder on exercise, you also need to learn to rest and pay attention to diet. If you want to better build muscles, you must consume enough high-protein. Chicken, beef, and milk all have a great impact on muscle building.