How to build muscle fast? Students, consult professionals and experienced people.

Have a systematic practice plan and be consistent to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets.

5) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x42) Pull-up Wide Grip: 8-12rm (times) x43) Pull-Up Narrow Grip:

8-12rm (times) x44)Push-up curls: 8-12rm (times) x3 sets.

5) Standing dumbbell hammer curl 8-12rm (times) x3 sets.

6) Seated dumbbell alternate curls: 8-12rm (times) x3 sets.

Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets.

2) Dumbbell lunge squat 8-10rm x3 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x35)Dumbbell side press 10-12rm (times) x36)Dumbbell front press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [select as satisfied], give a [agree] to express encouragement. Thank you.

Push-ups are fine, and if the limit is less than 50, it is five less than the limit per day; If you want to limit more than 50, do ten less than the limit every day, preferably two to four times a day.

Push-ups work best, when you get up and jump upright after a push-up.

The muscles of the arms have nothing to do with running, running is aerobic exercise, and it doesn't work much muscle.

If your arms are uncomfortable during the exercise, reduce the amount of exercise appropriately, or shake your arms after each exercise to relax them.

I don't know how to ask.

The key to practicing regularly and in a planned way is to persevere.

There are several methods that are not complicated.

Push-ups: Chest muscles, there are no requirements for field equipment, convenient and effective.

Dumbbell curl: To train the biceps, a pair of dumbbells is enough, and there is no field requirement.

Dumbbell squats: train the thigh muscles, strengthen the cardiopulmonary capacity, and have no venue requirements.

Dumbbell bench press: Exercise the chest muscles, there is no field requirement, and the effect is also good.

Pull-ups: Train the back muscles, there is a place where you can grasp or there is a horizontal bar.

Running: It can strengthen physical strength, lung capacity, etc., jogging is recommended, and the venue is generally easy to find.

I can't give specific advice on the training plan because I don't know your level. However, it is recommended that you divide into multiple groups to exercise, the effect is better than if you do it in one breath every time, and you must have a regular pattern, such as practicing once a day or every two days, according to the actual situation, and finally one word, persistence.

I'm also working out, doing a hundred push-ups every night, a hundred sit-downs, and then taking two bricks to work my pectoral muscles.

Pectoral muscles: push-ups. Back muscles: Pull-ups. Abs: Sit-ups. Both arms which dumbbell or barbell do curls.

Hehe, young man, do you worship the martial god Bruce Lee? Ever wanted to have Bruce Lee's body? If you have an idea, congratulations.

I won't copy those, I'll just teach you one of the most economical, simple, and practical solutions on the planet: one, run, leg presses, push-ups, run, kick, walk, breathe, heartbeat, go home, wash, eat or sleep. The premise is to have strong willpower to persist in ......!

Second, after three months of basic exercises, the next thing is the accuracy of the legs, first of all, you find a fixed object to hang an iron ring, the diameter of the iron ring can almost cover your feet, generally 20 centimeters. The hoop hangs at a slightly higher height than your waist......Rise slowly! Now all you have to do is kick your legs, kick your toes into the hoop quickly and retract quickly, and take your time ......Hold on until you can kick your leg quickly into the hoop and quickly retract it without touching the edge, then congratulations on your practice, this is kung fu!

Three, you have been persisting for half a year, you already have kung fu, and you can't be complacent! In order to make you more perfect, the next three months are the upper body training: push-ups should be supported with fists!

You hang a piece of cloth on a stationary object, and about a fist behind the cloth is a sandbag or a slightly wrapped pillar or wall. All you have to do now is face that piece of cloth and stare at the cloth punching the sandbag or the pillar or the wall! Three months later, you'll be Bruce Lee's protégé!

I promise you: After a year, you can completely ignore the existence of ordinary people, and you can disdain small martial arts schools and ordinary soldiers within one-on-one or three! Hehe......I'm not going to fool you!

Muscle training must be done with resistance exercises, such as barbell presses or dumbbells. Resistance exercise can effectively promote the increase in muscle girth, making muscles firmer and musculature.

The method of muscle training must be matched with nutritional intake, and attention must be paid to supplementing with high-quality protein. High-quality protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented.

Drinking a glass of whey protein powder after resistance exercises such as planks or push-ups when the muscles are congested and slightly torn can boost protein production and promote muscle synthesis. Increase protein balance after exercise and increase the body's basal metabolism.

There are many ways to train muscles. Generally, there are different methods according to different needs. If you want to strengthen your body and improve your cardiopulmonary function, you can use whole body muscle training such as running, walking, dancing, martial arts, and swimming.

Specific methods can be adopted, such as using dumbbells, grips, tensioners, etc. to train the upper body biceps, triceps brachii strength, lower limb strength training, including rotation, squat, standing long jump.

Perform upper and lower limb training with barbells, etc. Exercising your abs can do sit-ups, while exercising your back muscles and shoulder girdles muscles can do pull-ups.

These, such as push-ups, work the upper body and abdominal muscles. If you want to achieve better bodybuilding results, there are special fitness equipment in the gym that can target a certain part of the training, so you must use local materials according to your own needs to achieve the best muscle training effect in a simple way.

The truth is easier said than done, and there are three points:

Fitness exercise, diet regulation, perseverance.

1.Jogging. Running 2000-5000 meters every day can greatly improve the tolerance of the body's cardiopulmonary function, and at the same time can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2.Standing long jump.

Standing long jump is divided into 3 sets in the morning, noon and evening, each group does 25-50 pieces, which is the fastest way to train the leg muscles and lengthen the muscle lines of the whole body.

3.Push-up.

Push-ups are suitable for friends who have a certain strength base to do, each time you do it, you should make your body as straight as possible, especially the legs and waist can not bend, do at least 1 group a day, 20-50 per group, is a good way to exercise arm muscles and strength.

4.Sit-up.

Sit-ups are one of the common ways to train abdominal muscles, which do not occupy space and are also very suitable for being carried out at home, and it is recommended to do more than 30 sit-ups at a time.

5.Dumbbell. Friends who want to exercise their biceps can try dumbbells, which can strengthen local muscles by lifting the dumbbells with their arms, and do at least 50 each time to effectively strengthen the shape of the muscles.

Do sit-ups, the amount of exercise varies from person to person, my feeling is to do 10 or so more when you feel your muscles are sore during each exercise, and then take a break and do 4 or 6 sets each time. Feel free to exercise, but you should eat and sleep for more than 2 hours.

Slow. For large weights, 8 to 12RM is standard.

Dude, just you? Forget it, let's be practical!

First of all, you need to understand the principle of muscle training - muscle training and strength training are two different things, and many people confuse the two and certainly can't do it well. I have practiced it myself, and now I take the liberty of briefly telling you what I have learned.

There are several principles for connecting muscles, the first is the weight principle, the second is the quantity principle, the third is the diet principle, and the fourth is the method principle.

The weight principle is very important: the equipment you practice on your own (such as dumbbells) requires a certain amount of weight. It's important to choose a weight that you can do as much as you can do with a dozen or so weights – and that's important.

For example, if you can lift a 20kg dumbbell five times and a 10kg dumbbell 20 times, then the training weight you choose is about 12 to 15 kg.

Because the secret to practicing muscles is to make the muscles congested in the shortest possible time and try to maintain this congestion. If the weight is light, it becomes an aerobic exercise, and you have no effect other than fat loss and endurance; If the weight is too much, it becomes a strength exercise, and you are already tired before the muscles are fully engorged.

The principle of quantity refers to the following:

First, the number of exercises should not be less than 6 times and not more than 15 times (referring to the premise of best effort).

The second is not to train the muscles of the whole body every time you practice, but to concentrate on one or two parts of the muscles to achieve the maximum congestion effect.

The third is to use a pyramid exercise, for example, if you lift dumbbells, the first time you lift fifteen times, the second time you lift twelve times, the third time you do ten times, the fourth time you do eight times, and the fifth time you do six times, so that there are many benefits, avoid injury, and you can maintain congestion.

Fourth, the rest time should not be too long (referring to the short rest time during exercise), probably the rest interval between every two exercises should not exceed 30 seconds, at most 45 seconds, if there is less, the fatigue will not recover at all, and the effect of muscle congestion will be gone.

The principle of the diet is simple: eat more high-quality protein and less carbohydrates. The amount of protein eaten depends on the amount of training and weight of the individual, and there are formulas for calculating this, which you can look up.

Method principle: You want to practice the pectoral muscles and arms, I suggest that you systematically sculpt the muscles of the entire upper body, so that it looks a lot more coordinated (I have seen people with pectoral muscles that are not small and the back muscles are shriveled, it is difficult to see), and several methods are recommended: bench press, supine flying birds, prone flying birds, these exercises are very effective in the pectoral muscles and back muscles.

The arms are mainly the biceps and triceps, which can be done with this forward and reverse barbell dumbbell curl. In addition, the deltoid muscles are also an important part of the shoulder, so it is recommended to exercise.