How to grow muscles in a relatively short period of time

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Running is an exercise that can be exercised for every part of the body, but if you want to, you must insist on it, persevere, and run 3 to 4 days a week. It is best to run every other day and must ensure that the time of each run should exceed 40 points, only at this time the fat and carbohydrates of the body can be combined to achieve the purpose of **, and there must be surprises for a month.

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.) )

There are many ways, if you exercise at home, you can do push-ups, do 10 to 15 push-ups in each group, and rest for 1 minute in the middle of 5-6 sets, which can be a good exercise to the anterior bundle part of the pectoral muscles and deltoids. Sit-ups to exercise your abs, and if you have a little fat in your abdomen, choose a 30-minute jog before doing it. Use dumbbell curls to exercise the biceps of the arms, side raises to work the middle bundle of the deltoid muscles of the shoulder, and bent side draws to work the posterior bundle.

Frog jumping to exercise the waist and legs, tiptoe jumping or squatting or calf raising can fully exercise the quadriceps and gluteus muscles of the thighs and the gastrocnemius muscles of the calves. Usually you can also do more running and skipping rope exercises to help improve cardiopulmonary function, but also help the growth of height, in addition to exercise and rest is also very important, to ensure sufficient rest time fitness is also this principle, if you choose fitness, you also need to develop good living habits, ensure adequate nutrition**, adequate sleep, scientific training plan to achieve the desired effect. The amount of exercise you do each day determines the time.

In general, it is more effective to practice in fixed time periods.

The best time is between 5 p.m. and 8 p.m. in the evening, and the workout time is about an hour and a half. What you eat is very important. The main components of muscles need a lot of protein, so you need to supplement a lot of protein** to the body.

For example: chicken breast. Beef.

Egg. fish, etc. At the same time, eat some fruits, vegetables and yogurt to supplement and promote protein absorption.

Go to the gym and every morning for three hours with ,...... dumbbellsIf you want to eat well, you'll be fine.

To build muscle in a short period of time, you have to go to the gym. Practice fast there.

Exercise hard to build small muscles in a short period of time. It's also muscle!

The basic principle of strength training is: the principle of overload.

In general, using a weight of 5RM (i.e. a weight that can be repeated 5 times) will lead to muscle thickening, strength and speed development. Train 2-3 times a week, every other day.

If you still want to be fast, it is recommended that you buy some muscle building powder to use with your training. The effect of imported ones is better than that of domestic ones.

Heavy weight and more times, eat more egg greens and red meat, protein powder, muscle building powder.

There is no such thing as a short way to build muscle! Need to exercise regularly!! ：

Supplements and crazy fitness can grow muscle in the shortest time, of course, you also need an experienced coach to help you, the main supplements are protein powder (to speed up the body's recovery), muscle building powder (the fastest to grow muscle), creatine (to make you more physical when you exercise). Exercises are mainly bench presses, squats, jerks, pull-ups and other movements that can train many muscles.

Of course, it is not recommended to take too many supplements personally, as once you stop exercising, it will be very fast**.

Protein powder. The basic rule of muscle gain is to have more weight, less reps, and longer intervals.

Good beef, high protein.

Pull-ups and basketball are recommended for sports.

Push-ups, barbells, and sit-ups.

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Back training on the fifth day.

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7: Two- and three-headed training.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

It depends on what you practice! Men usually work on the muscles and abs in their arms! As long as you insist on doing five or six hundred push-ups every day, you will definitely get something in a week, and you can do sit-ups to train your abdominal muscles, the number is the same, and the two add up to a day of practice, and the effect will be better!

Eat more beef, fish, customize a plan for yourself, run a few hundred meters a day, do dozens of squats, sit-ups and the like, exercise this thing is not all at once, you have to take your time.

This is very difficult, as the saying goes, freezing three feet is not a day's cold, and if you don't get it right, there will be problems, so I recommend it, if you can, go to the gym, get up and run every day, and don't overeat.

There are three things that need to be done to grow muscles: training, nutrition, and rest. These are also the three elements of muscle gain.

Muscle growth has its own laws, and if you want to build beautiful muscles, you must respect these objective laws and strive to create the necessary conditions for muscle growth, so that it is possible to achieve the goal. There are no shortcuts in this process.

Hormones, but it affects the body very much, it is not recommended.

It's all copying materials, and it hurts to see it! Don't know how long you mean by short? If you have the guidance of a professional, with a full set of muscle-building supplements, you can get good results in 3 months.

Prone palms can increase the biceps and pectoral muscles, and supine can increase the abdominal muscles, which is effective in two months.

Good training conditions (go to the gym to find a trainer) + adequate nutrition (five or eight high-protein meals + 3 5 supplements) + reasonable life and rest (get up early and go to bed early).

This is the easiest way to build muscles in the shortest amount of time.

To be faster, it costs a lot of money on coaching and hormones.

Find a piece to practice, be frequent, and not afraid of getting tired.

In a short period of time, you can only increase the amount of training by yourself.

Let's beat the chicken.

It worked just now, haha.

It usually takes a year. Unless you're already fat less.

Korea can now transplant muscles you go, there is no other way.