How to Build Muscle

Do female friends like men with some muscles? How can a man without muscles be considered a man? Right? A man with muscles has the best body shape, and he is more manly. Many women also like such men. Men should do more exercise and workout in their daily lives, especially learn how to build muscles to make their bodies stronger.

Did you think muscular men were disgusting in the past? In fact, now this is a kind of aesthetic standard. Men with muscles are perfect. If a man doesn’t even have a muscle, doesn’t he look very feminine? So let’s learn how to build muscles.

How to Build Muscle

1. Two major factors for building 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 produced by training on muscles, 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 48-72 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, training on alternate days is most effective.

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.

The most important thing about how to exercise muscles is to practice constantly. Exercising more is the best way to exercise muscles. Many men cannot persist in exercising and stop after a period of exercise. This will not help them to exercise their muscles well. Do male friends want to make themselves more manly? The important thing is that others feel that they are manly, so hurry up and exercise more.