How to go to the gym to build muscles in a short time

Warm up for 10 minutes before doing the following exercises, and you can trot.

The number of each set is 8 to 12, and the weight is adjusted to each group to only do 8 to 12 before exhaustion, and each group does not take more than 1 minute to rest.

Day 1. Chest: 6 sets of barbell bench presses.

3 sets of up and down incline bench presses.

Dumbbell Flying Bird 4 sets.

Biceps: 6 sets of dumbbell single-arm curls.

6 sets of barbell curls.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Prone calf flexion 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 6 sets of wide pull-ups (try to do more than 10) 4 sets of barbell bent rows.

Seated pull-down (on gym equipment) 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Dumbbell shrug 4 sets.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 6 sets of supine leg presses.

Plank for a minute.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Exercise your abs more than five times a week.

It is a cycle of practicing three days and one day off.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It is best to have some easily digestible, such as eggs and milk, and if it is inconvenient to eat, you can use protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

Find a personal trainer plus take supplements.

1: Gym muscle training for at least three months will have some effect. The first three months of a newbie are very important and the most effective, so take them seriously and don't let up if you think you're a newbie.

2: You can eat any brand of protein powder, as long as it is **, but in view of your relatively thin situation, it is recommended to drink muscle building powder.

It's not always as easy as it sounds to gain quality muscle in your body. Every day there are thousands of gyms in the United States.

The beauties are training hard, but they don't get the muscle and strength gains commensurate with their efforts. If you're one of those people, milli.

There's no doubt that you know that in the gym you use the same weight day after day, and seeing the scale always read the same problem.

If the scale shows half a pound or a pound of weight gain, it's almost a miracle and not a change in your diet and training.

(Here's my morning training schedule).

Wake up in the morning and work out after 30 minutes.

3 sets of push-ups, 20 per set (pectoral muscles).

2 sets of sit-ups, 30 per group (the movement must be standard) (to train the abdominal muscles), 2 sets from the V-shaped two ends, 10 to each group (to train the abdominal muscles).

Take a 2-minute break between sets and a 5-minute break between items.

Note: (The muscles are not exercised every day, there must be a process of absorption, generally the muscles can rest for 24 hours, so there is no need to practice every day, you can practice a week, and the effect is very good.) )

To be honest, if you really make up your mind**, you won't sit in front of the computer and solve problems, but will try your best to burn your calories. You run 5,000 meters a day and jump rope for 30 minutes. It is not a problem to lose 10 or 20 pounds a month.

Add me as a friend and I'll help you make a plan tomorrow.

You eat beef! And protein stuff! Do fitness to stretch your muscles.

Pull horizontal bars, pull arm force, barbells, dumbbells, parallel bars. Indispensable. Practice according to your own ability, divided into four groups.

Two days off per week. After 120 days of push-ups and 200 days of sit-ups, jog two kilometers. (Note:.)

Every day, I do 120 push-ups, 200 sit-ups, 40 medium-sized arm strengths, 40 lifting barbells 80 pounds, 40 dumbbells 25 pounds, 60 horizontal bars, and 60 parallel bars. ) and enhance nutrition and reduce fat intake.

It is not recommended that you practice strength now, with your current weight, first ** close to the standard weight, and then train strength. Run continuously for no less than 30 minutes a day, preferably for up to 1 hour. Cycle for no less than 20 minutes, preferably 45 minutes.

Every day before going to bed, do 50 sit-ups and 30 prone scales, and you're good to go.