The fastest way to build muscle

If you want to grow muscles quickly through exercise, then you should pay attention. Let's discuss this issue with you below. There are many exercise programs, and any sport can involve muscles, so you can choose the exercise program that suits you. Lifting dumbbells is the most effective one. Choose one or buy a dumbbell that suits you, then slowly raise it up and slowly put it down. Don't rush the process and be calm when exercising.

1. Long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch the muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

2. Lift up slowly and then put down slowly to stimulate the muscles more deeply. In particular, when lowering the dumbbells, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, and consider lifting the dumbbells as completing the task, and then put them down quickly, wasting a great opportunity to increase muscle size.

3. High density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high density. To increase muscle mass quickly, you need to rest less and stimulate the muscles frequently. “Multiple groups” are also based on “high density”. When exercising, you should focus on training as if you were fighting a battle and not think about anything else.

I hope the above can give you a reference. I have already told you the exercise methods to quickly grow muscles. As for whether it can grow quickly, it depends on the degree of training and whether you can persist in the short term. In fact, if you want to build muscles in the short term, you need to make a more scientific arrangement, which includes diet and exercise. Therefore, muscles cannot be built in a day or two. This requires persistence and eating more protein foods.