If you can build up muscles in a few months, come on

Effective exercise for more than three months will be successful.

It's hard to say at all, but I think it all depends on your workout method and determination. If you control your diet and practice in the gym for seven or eight hours a day without discount, you may be able to achieve very significant results in 3 to 4 months. On the contrary, if you just verbally say that you want to train your muscles, you can go to the gym if you want to, and if you can't remember, you just put it aside, or even if you go, you are afraid of being tired and give up after running for ten minutes.

Then I think you may not be able to gain muscle in a year, and you may even gain dozens of pounds as a result. So what exactly to do?

Protein can effectively promote muscle growth in the human body. If you want to see results quickly, then you must supplement with a lot of protein. Here you can design recipes in a targeted manner, such as eating more beef, fish, lean pork, etc.; Secondly, you can also supplement dairy products, such as cow's milk and goat's milk are better choices; Many legumes in plants are also rich in protein, such as soybeans, red beans, etc., and you can eat more red beans to supplement plant protein.

In addition, in addition to dietary supplements, you can also go to the market to buy special protein powders and other supplements. This method works faster and is a malignant supplement. All in all, just like bricks are used to build a house, if you want to grow muscles, you have to provide enough raw materials for the human body, that is, protein.

Although you can quickly grow muscles even without exercising with the help of Bad Supplement Protein Powder, these muscles are, as some people describe them, just "dead meat". Unlike other tissues in the human body, it does not have much activity. Because it was suddenly "made" and did not go through much forging and control, it looked bloodless and soft at the same time.

There are two benefits to continuous physical exercise, the first is that it can effectively burn off excess body fat and improve muscle ratio. Secondly, it can play a good role in consolidating and shaping new muscles. Just as "dead muscles" are pieces that are joined together, these parts can be re-differentiated through long-term exercise, resulting in an extremely toned body, also known as the "eight-pack abs".

Long muscles need to be exercised for a few months, this question is to know whether you know how to train, what results to practice, if you want to train into Peng Yuyan's kind of body, there is a good personal trainer with you or you understand fitness, then 7 months is enough to train Peng Yuyan's body, if you want to play Ben Wade natural fitness that kind of body is not good for 1-2 years, and this thing depends on talent, people with high testosterone will have bigger muscles, so you have to judge the time according to your own needs!

This is also related to the individual's physique, as well as the amount of exercise, under normal circumstances, maintain a certain amount of exercise for a long time, step by step, and you can train muscles in about two months.

It is recommended not to be too anxious, do not exercise too much, increase exercise at the same time, but also adjust your life and rest, strengthen nutrition, enhance physical fitness, do not stay up late, you can choose some muscle-enhancing foods, such as mutton, beef, eat more fiber-rich vegetables and fruits.

It takes about three months to six months, and when it comes to building muscles, it's also a long-lasting process, so be sure to stick to it.

Because growing muscles is a long process, it takes more than 6 months to exercise.

Strong muscles have a certain ability to resist blows, but it is not absolute, the key is your own ability to control the muscles, and the ability to resist blows can only be possessed after long-term practice.

Bulking muscles requires exercise for months. If you gain muscle, you can exercise for half a year, and then you can gain muscle.

Coupled with a systematic practice plan and perseverance, you can 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) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) 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 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

A person who has no foundation at all will not be able to train his body well for a month. A toned body requires regular exercise.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

Muscles are practiced, and after a long time, there are more. Perseverance.

Hoho Ho !!Ho Ho Just practice.