How to get muscle faster, how to build muscle quickly

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Do push-ups every day, sit-ups, 30 push-ups per set, 1000 sets per day, 50 sit-ups per set, 1500 sets per day, I believe it will be soon.

There is no fastest, only persistence, 30 push-ups a day, 50 push-ups, 3 months will change a lot.

Swimming and running should both be effective.

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.