How to increase muscle_Foods that increase muscle_How to increase muscle quickly

Many people who are working out hope to quickly become big and strong, which will not only make them look very strong, but also attract the attention of the opposite sex. You need to pay attention to the process of exercise and persistence, which is the most basic purpose of the exercise. In addition, you can practice slowly according to the following fitness methods, which will be of great help to all aspects of the body.

How to Gain Muscle Fast

The second step is hard training, which involves performing the most basic exercises with heavy weights. Use barbells and dumbbells more often and use fewer combination machines and pulleys. Do more strength training to mobilize all the muscles in your body. Basic exercises include: Chest: bench press, incline bench press, dumbbell chest expansion.

Back: Pull-ups, rowing exercises. Shoulders: Press, press behind the neck, flyes. Arms: Barbell and dumbbell curls, chest push-downs, arm flexion and extension (with weights). Legs: Squats, calf extensions, calf curls (with equipment).

No matter which exercise you do, you must use heavy weights and low repetitions, only in this way can your muscles grow. When doing each movement, start with a set of 12 exercises to warm up, and then do 6 sets. Add some weight to each set, but reduce the number of times. The last two sets can only be done once. You should try your best in each set, that is, you should reach exhaustion (not be able to do it) when doing the last movement.

Note that the weight added in each set should be appropriate, that is, you just feel exhausted when completing the last movement. The next step is to have sufficient rest between groups. Don't pay too much attention to muscle lines at this stage. You can break through the stagnation of certain muscles by changing your movements.

For example, half squats can increase the load weight, thereby strengthening muscle stimulation and promoting muscle growth. Please note that you must have a companion to protect you during training. Weightlifting is also effective. I recommend some weightlifting exercises to you, such as deadlift, snatch, clean and jerk, etc.

Training intensity is another issue that plagues young bodybuilders and athletes, especially when they want to gain muscle mass. (It means the training volume remains unchanged but the interval time is shortened) For beginners, I think the approach is just the opposite. The training volume that should be completed in 1 hour should be completed in 1.5 hours, so that you can fully recover between sets. This allows you to do your best in every movement so that you don't fail to complete heavy weight exercises due to lack of endurance.

Some young people have a misunderstanding of the concept of "heavy weight". Heavy weight is relative, the heavier the better. If used improperly, muscles will not grow but will greatly increase the chance of injury. Weights are a means to an end, and that end is to place as great a load on the muscles as possible.

To grow muscles, you must train with heavy weights. If you use your back muscles to do barbell curls, then you are fooling yourself if you think that this type of training will lead to muscle growth. Leverage training is indeed an effective training method, but it depends on whether it is used properly. For example, when doing a push curl with 225 pounds (102 kg), the biceps will be fully stimulated. If you use 80 pounds (36 kg) to do a push curl, you will gain nothing.

Don't Overtrain If you want to grow muscle, you must be careful not to overtrain. When I started bodybuilding, I trained six times a week, but never worked each muscle group more than twice a week.

To achieve maximum muscle growth, train each body part only twice a week. According to Wade's training rules, you can train all the muscles in your body within three days and twice a week, so that each part of the muscle has enough time to recover. I'm an advocate of getting a little crazy in your training from time to time.