Many people have a lot of muscles, how to grow them the fastest. With the progress of fitness exercise, the muscles of healthy friends have been well exercised, and the muscle content in the body has gradually increased. Let's share how to grow muscles as quickly as possible and related information.

How to grow muscles as quickly as possible 1 Do aerobic exercise for 30~50 minutes first, and then do strenuous anaerobic exercise. Because aerobic exercise consumes a lot of energy and burns fat, you can lose excess fat. Strenuous exercise can tear the muscle to varying degrees, and the muscle can be repaired and regenerated after tearing, thus making the muscle fibers thicker and more.

Achieve the goal of rapid muscle gain. However, anaerobic strenuous exercise can only be done 1~2 times a week, because it takes 48~72 hours for muscle repair and regeneration, and at the same time, sufficient protein and proper carbohydrates are supplemented to provide sufficient raw materials and energy for muscle regeneration.

Pay attention to the diet structure. Muscle growth is based on fat consumption, so when exercising muscles, we should also pay attention to energy supplement. Eat more meat, usually eat more meat, such as chicken, beef, mutton, pork, fish and so on. Eat more eggs and milk, which is rich in protein and can be effectively transformed into muscle. Vegetables and fruits.

While supplementing high-calorie foods, we should also pay attention to supplementing vegetables and fruits. Only comprehensive supplementation can make the human body reach its best state. Do anaerobic exercise. Anaerobic exercise is the fastest way to exercise muscles. Most of them are exercises with high load intensity and strong instantaneity, which can easily eliminate nutrients in the body and transform them into muscles.

How to grow the fastest muscle 2 1, how to grow the fastest muscle?

Set aside 60 ~ 90 minutes for multiple groups to concentrate on a certain part, with 8 ~ 10 groups for each movement, fully stimulate the muscles, and the longer the recovery time required by the muscles. Until the muscles are saturated, "saturation" should be felt by yourself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.

Long displacement. When you exercise, you must do every movement well. Whether rowing, bench pressing, pushing back or bending, you should first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise it as high as possible.

Slow down. When you are exercising, when you are doing various sports, you should slow down as much as possible. Only when you slowly lift and lower, the stimulation to the muscles will be deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles.

High density. At the time of each exercise, the rest time between the two groups is only 1 minute or less, which is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. When you exercise, you should concentrate as if you were fighting, and don't think about anything else.

2. What exercise grows muscles the fastest?

Running. Running 2000-5000 meters every day can exercise the muscles of the whole body, which is the basis for quickly developing bodybuilding muscles.

Standing long jump. Doing 3 groups every morning, noon and evening, with 25-50 in each group, is the fastest way to train leg muscles and lengthen the whole body muscle lines.

Push-ups always try to straighten your body, especially your legs and waist. Do at least 1 group every day, with 20-50 in each group.

Sit-ups Sit-ups are one of the common methods to practice abdominal muscles. It is recommended to do more than 30 at a time.

Dumbbells. Friends who want to exercise biceps brachii can try dumbbells, at least 50 at a time, in order to effectively strengthen the shape of muscles.

Swimming. Friends who can swim, might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.

3. What is the fastest way to grow muscles?

Backward squat+forward kick. Exercise: quadriceps femoris and abdominal muscles. Requirements: when crouching after retreating, bend your knees, and your knees should not exceed your toes.

Put your legs down. Get down. Exercise: quadriceps and hip muscles. Requirements: tighten your waist and abdomen, bend your knees, bend your knees, and don't squat beyond your toes.

Sitting posture, feet flying+dumbbell bending. Exercise: biceps brachii and abdominal muscles. Requirements: Hold your arms with both hands, lift your feet and tighten your waist and abdomen.

Bend over, lean forward and bend your arms. Exercise: Triceps brachii. Requirements: the distance between hands is less than or equal to the shoulder distance, and the waist and abdomen are tightened.

Lie on your side, legs down, hips straight. Exercise: lateral abdominal muscles. Requirements: Try to keep your body like a flat plate during exercise.

Lift your knees up and down the steps. Exercise: abdominal muscles, thigh muscles and gluteal muscles. Requirements: Hold your chest and tighten your waist and abdomen during the movement, and raise your knees and legs as high as possible.

Bend your hands and raise your elbows alternately. Exercise: Dorsal muscles, posterior deltoid muscles, abdominal muscles. Requirements: Keep your body flat and lift your elbows alternately with your left and right hands.

Load-bearing reverse rollover. Exercise: Abdominal muscles and lower back muscles. Requirements: Lift the weight-bearing side of both hands, keep the arms straight and tighten the waist and abdomen.

How to make a complete long muscle plan

The muscle building plan must combine diet and exercise, and only in this way can it be a complete training plan.

The principle of food security is to eat less and eat more, and eat as much as possible (don't eat too much). Forcing yourself to eat is also a very painful thing, no less than dieting to lose weight.

Pay more attention to supplement protein (fish, chicken, lean meat, egg white, bean products, etc. ), carbohydrates and (high starch such as potatoes, rice noodles, etc. ), vegetables (a lot of protein will get angry, eating more vegetables is good for digestion, and it also avoids the bad breath caused by protein's supplement), fruits and so on.

The training plan should be comprehensive, and you should do low-intensity long-term aerobic exercise once or twice a week (about 60 minutes).

Strength training should be balanced, and no muscle is redundant. Try to do full-body strength training, arrange a part every day, cross-train, save time, and pay attention to ensuring muscle rest after training.

What is the fastest way to grow muscles?

1, lean beef. Saturated fat in beef can actually help muscle growth. Too little saturated fat intake will damage the growth of testosterone and islet-like cells, which can help muscle growth.

2. eggs. Eggs are the easiest to absorb-the body can easily break them down into amino acids, which are the raw materials for muscle growth. It is also rich in healthy fat, saturated fat and lecithin, which helps muscle growth.

3. Yogurt. The best choice is yogurt with active "beneficial bacteria". This prebiotic bacteria reaches the gastrointestinal tract and helps the body maintain a healthy balance. This beneficial bacteria strengthens the immune system and increases the absorption of nutrients. Another benefit is calcium, which controls muscle contraction and can also reduce fat storage.

4. Tuna and other fish. High protein, low fat and rich in omega-3 fatty acids. They are not only necessary, they improve fat loss and ensure normal function.

5. Fruits and vegetables. Fruits and vegetables are rich in antioxidants, which are necessary for the healthy operation of the immune system. Secondly, they provide many other nutrients, such as vitamin C, vitamin E and beta-carotene. Finally, your body needs these fruits and vegetables to provide fiber.

How to grow muscle 3 1 at the fastest, and become strong first: the greater the strength, the more muscles. Start strength training. I advocate weight-bearing exercise because it allows you to start with a small weight and then increase it continuously. Weight training is equally effective. Start with the barbell bar, learn some correct skills, add some weight every time you exercise, and force yourself out of your comfort zone.

2. Use free weight training: You can use barbells to lift the maximum weight. The greater the weight, the greater the stimulation, which means more muscles. Dumbbell is a very good auxiliary exercise equipment, but it is not suitable for main training. Please stay away from the fitness equipment.

Safety: The machine forces you to do some fixed and unnatural actions. These behaviors may cause physical injury. Free weight training repeats natural movements.

Efficiency: Free weight training forces you to control your weight and balance. This is better than the machine to exercise muscles, because the machine has helped you to ensure balance.

Efficacy: The strength gained by machine training cannot be transferred to free weight-bearing equipment or real life. No machine can help you control your balance in real life.

Diversity: You can do hundreds of exercises with only one dumbbell. You can also save money and space, especially when you want to build a home gym.

3, do combination exercises: If you have already practiced basic strength and muscle mass, a single training is not bad, but if you are going to gain muscle, it is best to stimulate multiple muscles at the same time.

Instead of endless biceps bending, palms outward, palms inward, pull-ups and barbell strokes.

You don't have to stretch your arms, you can do bench press, lift pressure, or bend your arms in parallel bars.

Of course, don't do leg flexion and extension, do some squats and hard pulls.

4. Exercise leg muscles: Squats are good for your whole body. This is the most important training. Once you can squat with a weight of 300 Jin, you must be completely transformed. This is a free-weight squat with the hips below the knees.

When you do squats and hard pulls, all your muscles tighten. These movements make your body a whole and let you cope with heavy things. Don't waste time on biceps bending. If you can squat down and pull hard with a load, your arms must be already thick.

5. do full-body training: don't follow the advice of bodybuilding magazines. When you have laid a good foundation, it is good to do some body separation training, but only if you can squat with a weight of 300 kg.

Can't squat or haven't done it? You can refer to the 5x5 project on the following StrongLifts website. This project requires training three times a week, including some combined exercises such as squat, hard pull, bench press, barbell rowing, barbell lifting to the head, pull-ups, parallel bars arm bending and so on.