Experts tell you how to effectively build muscle

Watching those sexy male stars showing off their strong muscles in American blockbusters, do you also want to lick the screen? If a man has strong and beautiful muscles, it can not only increase his appearance and strengthen his physique, but also enhance his personal charm and gain more attention. Therefore, how to exercise muscles has become a topic of great concern to many men. Today we have invited relevant experts to tell us how to effectively exercise your muscles so that you can take another step towards success.

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 need 48 to 72 hours to recover if nutrition is adequate and other conditions are met. 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 combination of reactions, primarily muscle fatigue, but worse still, it can cause damage to your other systems.

3. Adjustment of training plan

After you have been training for a while, 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.

To make progress, you have to increase the intensity of your training, but increased intensity puts more stress on your ability to recover. Therefore, as you increase the intensity of your training, be sure to reduce the number of sets you do. Of course, this depends on whether you are specifically looking to increase 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. Any of these symptoms can dampen your enthusiasm for training and prevent you from giving your all. Gym addiction is a precursor to this symptom. If you've hit a wall in your recovery, the only real remedy 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.

When you are recovering, analyze your training plan and re-plan the content of future training sessions, either reducing the density of training or reducing the intensity of training. When you return to the gym to resume training, be sure to stick with your new training plan and completely abandon the old one.

Adequate sleep is essential for recovery. The body's acid-base balance will be restored quickly when you sleep, the nervous system will be repaired, and growth hormone will be secreted.

A nutritionally balanced diet is the best guarantee for the best training. If you break down your diet and training/recovery, you'll want 56-60% of your calories to come from carbohydrates and 25-30% to come from fat. The main compensatory means of promoting recovery is to eat foods containing vitamins B and C. Vitamin B helps the absorption of protein and various amino acids, and vitamin C helps improve the immune system and prevent colds, sore throats and various infections. Damage to the immune system is also a result of overtraining.

How to effectively exercise muscles? Looking at the experts’ suggestions above, I believe you already have a deep understanding of how to have sexy muscles. Building muscles doesn't happen overnight, nor is it a one-off process. So when exercising, in addition to providing adequate nutrition in your diet, you also need to learn to rest. Only with a good rest can you build your muscles better.