What are the ways to grow muscles quickly? If you want to grow muscles quickly, you must first master the correct exercise method. Besides regular muscle exercise, we should adjust the proper diet structure and eat more natural foods rich in protein. This article tells us what ways to grow muscles quickly.

What are the ways to grow muscles quickly?

1, 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.

2. Do more 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.

3. Doing sit-ups can effectively practice 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.

4. Do push-ups. It 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.

5. insist. Muscle exercise can't be done in two or three days, you should always stick to it. If you give up halfway, your muscles 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.

What do you eat with long muscles?

What do you eat to grow muscles? Nuts are preferred, of course. There are many kinds of nuts, rich in protein, which is good for muscle growth. For example, 1 cup of almonds (about 227 grams) contains 30 grams of protein and 7 1 gram of "good fat".

Douchi and tofu. These two vegetarians are good for muscle growth and are excellent substitutes for meat food. Moreover, fermented douchi is easier to be digested and absorbed. 1 cup of lobster sauce (about 185g) contains 30.78g of protein.

Quinoa quinoa looks like rice, but it looks like other grains when cooked. 1 cup raw quinoa (about 185g) contains 24g of protein and 9 important amino acids that cannot be produced by human body.

Seed food. Seed foods such as flax seeds, sesame seeds, pumpkin seeds and sunflower seeds are rich in protein and "good fat".

What are the ways to grow muscles quickly? 2. Be strong first.

Greater strength means 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.

Use free weight training

You can lift the maximum load with a barbell. 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.

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.

Do combination exercises

If you have 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.

Squat is 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.

Do full-body training

Don't listen to 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. At first, I still do some combination exercises, such as squat, hard pull, bench press, barbell rowing, head barbell push, pull-ups, parallel bars arm flexion and extension, etc.

Guarantee recovery

Professional athletes train five or six times a week. However, they didn't do that at first. It was not until they became bigger and stronger that they increased their training intensity. If you want to train according to their plan, you will get hurt because of overtraining.

Rest: Muscles grow at rest, not during training. At the beginning, I did full-body training three times a week, focusing on training intensity, not training time.

Sleep: Growth hormone that promotes muscle growth is released during sleep. Try to rest for 8 hours. If your lifestyle allows, take a nap after fitness.

Drink water: this can avoid dehydration and help muscle recovery. Drink two glasses of water every meal, and drink a little from time to time during fitness training.

Eat: "Eat like a horse, sleep like a baby, and you will grow like a weed." If you don't add enough calories to ensure recovery, no amount of training is useless.

Eat natural food

Your body fat content will be reduced, so your muscles will look better. Foods containing vitamins and minerals will help you recover. In 90% cases, stop eating boxed food and eat natural food.

Protein: Meat, poultry, fish, eggs and milk.

Carbohydrates: brown rice, oats, whole wheat pasta, quinoa.

Vegetables: spinach, broccoli, tomatoes, salads, carrots.

Fruits: bananas, oranges, apples, pineapples and pears.

Fat: olive oil, fish oil, real butter, nuts, flaxseed.

Eat more

Food is more important than exercising muscles. However, you must eat enough food to get the best recovery. Most people do not have enough to eat. You should eat more to gain muscle.

Eat breakfast: replenish energy in the first hour after getting up in the morning. Get into the habit of eating breakfast.

Diet after training: Supplementing protein and carbohydrates after training will help muscle recovery and rebuild energy reserves.

Take it every 3 hours, 6 times a day. Give your muscles a stable supplement of protein, accelerate muscle repair and recovery, and accelerate metabolism.

Weight gain

If your weight is only 140 kg, then no matter how hard you train, you won't look muscular. Go and see the guide on how to gain weight for ribs. Here is the most important part.

Eating high-calorie food: 100 grams of raw spinach contains 25 kilocalories, but 100 grams of rice only contains 380 kilocalories. Eat some pasta, oatmeal, olive oil, assorted nuts, etc.

Increase strength: increase the weight of the squat to at least 300 pounds. Muscle size is directly related to the strength gained. If you want to gain muscle, you must first increase your strength.

Drink whole milk: If you don't care about eating more fat, add 1 gallon whole milk to your daily diet and make it the first priority. If you can combine this with squat exercises three times a week, you can gain 25 pounds a month.

Get protein.

Protein has the highest thermal effect. You need to consume 1g protein per pound every day to gain and maintain muscle. In other words, if your weight is 160 lbs /72 kg, you need to consume 160 grams of protein every day.

Red meat. Lean beef, steak, venison, buffalo.

Poultry, chicken breast, broiler, turkey, duck.

Fish. Tuna, salmon, sardines, mackerel

Eggs also eat yolk. Egg yolk is rich in vitamins.

Dairy products. Milk, cheese, quark cheese, yogurt, whey