How long does it take to build up a muscle

Every male friend envies others for having strong muscles, but strong muscles can only be achieved through regular exercise. Generally, long-term exercise is required to maintain the body shape. Moreover, the exercise method cannot be time-limited, and one also needs to control one's diet to achieve it. If we want to build up muscles, it will take at least a year to achieve it. Everyone can learn about muscle training methods.

1. How many years does it take to train muscles?

How long it takes to train your abdominal muscles to form or be effective depends first on your own physical constitution, such as whether you are an ectomorph, mesomorph, or endomorph (of course, no one actually belongs completely to a certain type, everyone is more like a combination of all three body types).

Furthermore, abdominal muscle training itself is restricted by many factors, so there is no definite time. You can only distinguish people according to their physical constitution to determine which people are more likely to train abdominal muscles more easily. Or, if you work harder and spend more effort on training abdominal muscles, and use the right method, you may see faster results, etc.

2. How to develop ideal muscle lines

The purpose of strength training is to build muscle, that is, to increase muscle size. Don't do a lot of aerobic training during the muscle-building stage. For example, if strength training accounts for 8 points, then aerobic training only accounts for 2 points, or even less. Because, in addition to reducing fat, aerobic exercise will also cause loss of muscle circumference. So, if you are in the muscle-building phase, don't do a lot of aerobic exercise.

Muscle lines are mainly shaped by training with small weights and multiple sets. When doing muscle training, keep each set at 12-20, which can help to carve out lines.

3. What to do with muscle soreness after exercise

Massage the sore areas using shaking, acupressure, kneading, tapping, and pushing methods.

After exercise, you can warm and apply medication to the sore area. Soaking in warm water after a workout can help relieve muscle soreness.

Scientific recipes for muscle growth

1. Muscle-building recipe 1:

Breakfast: an apple, a bowl of soy milk, two slices of whole wheat bread, an egg, and two egg whites.

Lunch: water spinach with fermented bean curd, preserved egg with tofu, steamed sea bass, and half a bowl of rice.

Dinner: stir-fried cucurbit, braised winter melon with dried shrimps, garlic shrimps, and a small bowl of red bean porridge.

2. Muscle-building recipe 2:

Breakfast: a bowl of red bean and rice porridge, a refreshing side dish (cucumber, carrot, celery and boiled spiced peanuts), a handful of longan or jujube, and two egg whites.

Lunch: scrambled eggs with tomatoes, black fungus and celery, stir-fried chicken breast, and a bowl of rice.

Dinner: spinach and tofu soup, fried shredded potatoes, and cold beef.

3. Muscle-building recipe three:

Breakfast: an orange, two steamed egg custards, and a steamed bun.

Lunch: cold broccoli, four braised Wuchang fish, diced green peppers and winter bamboo shoots, and a bowl of rice.

Dinner: cold bamboo shoots, mapo tofu, two chicken legs, and a bowl of millet porridge.

4. Muscle-building recipe 4:

Breakfast: Pumpkin and wolfberry rice porridge, two fried eggs, and assorted mixed vegetables.

Lunch: Braised beef, spinach salad, stir-fried kale, and 2 steamed buns.

Dinner: winter melon and beef bone soup, green pepper beef, cold eggplant and shredded potato, and a steamed bun.

5. Muscle-building recipe five:

Breakfast: one steamed sticky corn, two poached eggs, and a glass of milk.

Lunch: Tomato beef noodles, cold kelp and carrot salad.

Dinner: Pea sprouts and crucian carp soup (eat whole), stir-fried loofah, and 1 baked sweet potato.