How to build muscle quickly

Many fans of Bruce Lee know that Bruce Lee's forearm muscles are particularly developed and have strong explosive power, making him look very manly. Although celebrities have well-developed forearm muscles, behind the glamorous appearance is the result of their hard work and training. If we also have such perseverance and can exercise consistently, I believe we will have the same strong arms as Bruce Lee. Below are some methods of forearm muscle training for your reference.

Taking the muscles on the front of the upper arm (biceps) as an example, bending the elbows with dumbbells mainly exercises this muscle. If the exerciser can lift a 20kg dumbbell at most, then he can train with the 20kg dumbbell as the load, repeat 3-5 times, and persist for a period of time to achieve the goal of increasing the maximum muscle strength.

If the exerciser lifts a 10-kg dumbbell about 10 times, then the exercise with a load of 10 kg, repeated about 10 times in each set, and done 3 sets, can increase the cross-sectional area of ​​the biceps, that is, make the upper arm thicker.

If the exerciser can lift a 5 kg dumbbell 20-25 times, then training with this load, 20-25 times/group, 3 groups, this training method can improve muscle endurance, but it will not make the arms significantly thicker.

If you want to develop a muscular body like Bruce Lee, you should choose low-weight, high-repetition training methods with the goal of increasing muscle endurance, and heavy-weight, low-repetition training methods with the goal of increasing the maximum strength of the muscles. These two types of exercises are less likely to cause sports injuries, and can maintain muscle activity and quality without significantly increasing muscle volume.

It should be noted that when exercising the forearm muscles, the weight should not be too heavy at the beginning, with 20 kilograms as the upper limit. After the exercise time is extended, the weight can be slowly increased on the basis of 20 kilograms. Twenty kilograms is the standard for general adult exercise and is not suitable for teenagers. It is recommended that when teenagers exercise, they should reduce the weight appropriately according to their specific circumstances.