How to build muscles quickly and have a strong figure is the dream of many male friends. In people's eyes, muscle is power. In fact, muscle training is not difficult, but beautiful muscles are not so simple. Let's take a look at how to build muscles quickly.

How to train muscles quickly 1 1, with heavy weight and low frequency?

In bodybuilding theory, rm is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5rm. The research shows that: 1-5rm load training can thicken muscles and develop strength and speed; 6- 10rm load training can make muscles thick and strength speed increase, but endurance growth is not obvious;

The muscle fibers of 10- 15rm were not obviously thickened, but their strength, speed and endurance were improved. After 30rm load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10rm is suitable for bodybuilding training to increase muscle mass.

2. Number of groups

Whenever I think about exercise, I do 2 ~ 3 groups. In fact, it is a waste of time and I can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.

If you are a beginner, you can choose a lighter weight at first, but you must maintain your own standard of action. After a period of exercise, we will increase our weight and movements according to our own muscle conditions. Because there is a big gap between your physique and body shape, don't compare yourself with others, which will affect your exercise mood.

How to Train Muscle Fast 2 1 and Back Exercise

Back exercise, the back is mainly the exercise of latissimus dorsi, divided into the width and thickness of latissimus dorsi.

Wide grip pull-ups: this action is the main action, which requires 6 groups of exercises, and each group should do its best. Mainly to exercise the width of latissimus dorsi. And the congestion effect is particularly good. Take a break between each group for 30 seconds to 60 seconds.

High-position pull-down and wide grip: also exercise the thickness of latissimus dorsi. When doing this, lean your head forward slightly and keep your lower back straight. Do 4 groups, and rest for 30 seconds to 60 seconds between each group.

Leg bending and hard pulling: This action is a compound action, mainly to exercise the thickness of the whole back, with more lower back. You need to do 6 groups, each group is about 10RM. Take a break between each group for 30 seconds to 60 seconds.

Step 2 do shoulder exercises

Shoulder exercises are mainly deltoid exercises. The deltoid belongs to an endurance muscle group, so the deltoid should be exercised at least 15 times. The deltoid muscle is divided into three parts: anterior, middle and posterior.

Dumbbell push shoulder: the main action of exercising shoulder. But pay attention to the upper back close to the backrest. Do 6 groups, each group is about 20 times, with a break of 30 seconds to 60 seconds between each group.

Barbell neck pressing: this action is also to exercise the front of deltoid muscle. Do 6 groups, each group is about 20 times. Take a break between each group for 30 seconds to 60 seconds.

Dumbbell side lift: exercise the middle of deltoid muscle. Forearms should not be higher than arms, and arms should not be over the shoulders. Do 6 groups, each group is about 20 times, with a break of 30 seconds to 60 seconds between each group.

The most important thing to exercise the whole body muscles is back exercise and shoulder exercise. But no matter what kind of exercise, we should pay attention to our own safety, don't exercise blindly, be limited, don't be unrestrained, and choose the exercise method that suits us according to our physical condition.

How to practice muscle fast 3 push-ups: Push-ups are suitable for friends with a certain strength base. Try to keep your body straight every time you do it, especially your legs and waist. Do at least 1 group every day, 20-50 in each group, which is a good way to exercise arm muscles and strength.

Do broadcast gymnastics: learn simple Wushu routines or practice some basic movements of Wushu. Note: When learning martial arts for the first time, don't try to be similar in spirit, but pursue form. In order to ensure that your gestures are consistent with the martial arts practitioners' shots.

Morning exercise: After taking a deep breath, try to scream at the sky in one breath (it can exercise, improve lung capacity, self-confidence and loud voice). Do more exercises every day, such as take-off, take-off touchdown and run-up touchdown.

Running: Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function, and at the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly developing bodybuilding muscles.

Standing long jump: Standing long jump is divided into three groups: early, middle and late, and each group does 25-50, which is the fastest way to train leg muscles and lengthen the whole body muscle lines.

Sit-ups: Sit-ups are one of the common methods to practice abdominal muscles. They don't take up space and are also suitable for home. It is recommended to do more than 30 sit-ups at a time.

Dumbbell: Friends who want to exercise biceps brachii can try dumbbells. Lifting dumbbells with your arms can strengthen local muscle exercise, at least 50 at a time, thus effectively strengthening the shape of muscles.

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

How to train muscle fast 4 1, dumbbells and other equipment; Doing sit-ups can effectively exercise abdominal muscles. Get up faster when you do it, and go down slowly. Inhale when lying on your back, and exhale quickly when lifting your body.

2. Doing push-ups can increase the muscles of arms, waist and chest muscles. You can do it quickly several times, then slowly several times, and then cycle in turn.

3, squat, can effectively exercise thigh muscles, you can choose weight-bearing squat and ordinary squat, ordinary squat can be two squats, weight-bearing squat can choose to lift dumbbells or barbells.

4, running, can increase the muscles of the legs, shoulders and waist, running should not be too fast, according to your own pace, the best running time is at night.

5, exercise in different periods, the best way to exercise muscles is to do it in several periods a day, don't just focus on one intensity training. But the best time is at night, when the oxygen concentration in the atmosphere is the highest, people feel more sensitive and have the strongest coordination ability, and their blood pressure and heart rate are low and stable, which is the time when the body has the strongest adaptability.

6, persistence, muscle exercise is not a matter of two or three days, we must always insist, if you give up halfway, the muscles you have trained may be gone after a while. There are many ways to exercise muscles, and the ultimate goal of exercise is persistence and endurance. Only by full persistence can we give full play to the potential of the human body and achieve the expected results. It is best to consult a professional bodybuilder and let him put forward a fitness plan according to his own situation and stick to it.

Through the above introduction, we all know what is the fastest way to practice muscles. Exercising muscles will not happen overnight, but you need enough patience, and you also need to realize that any kind of exercise can't hurt your body. So it is the most scientific to make a long-term plan and increase the amount of exercise bit by bit.