5 Ways to Build Muscle Quickly
Muscle Building
Building the muscles of the body means amplifying all the main visible muscles present in the human body, where the body with a huge muscular structure is a measure of the beauty of the body, and proof of its strength, so young people rush to exercise to build their muscles. Building muscles is done by exercising them with specialized exercises that inflate the muscles of the body, and these exercises are repetitions of a certain movement that strain the muscles and work to tighten them.
Types of Muscle-Building Sports Bodybuilding
Sports Bodybuilding
is the main sport for inflating the muscles of the body, it relies mainly on muscle exercises and protein-rich food. Bodybuilding exercises rely on lifting heavy weights (such as iron and hand weights) frequently to strain the muscle, so the muscle begins to collapse due to the great effort exposed to it, and the benefit of food with a high protein content is to rebuild the destroyed muscle fibers again more and stronger than it was. Competitions for the sport of bodybuilding are held in which competition is a comparison of the bodies of competitors in terms of muscle bulkiness and detail.
Fitness Sports
Fitness modeling is a sport similar to bodybuilding, in which muscles are amplified but less than bodybuilding, where practitioners of this sport focus on detailing and shaping the muscle instead of amplifying it, and the exercises of this sport differ from the exercises of bodybuilding in that they do not rely on carrying heavy weights mainly, but rather exercises that benefit the fitness of the body.
Athletics
Powerlifting is a sport that relies primarily on carrying heavy weights, in which the focus is not on the shape and detail of the muscle, but only on Its ability to carry heavy weights (in proportion to the size of the muscles). The competition is for the amount of weight carried by repeating one of the three exercises: squats, deadlift, and chest compression exercise, and this sport is based on all the exercises that help in gaining weight lifted.
Mechanism of muscle amplification
The muscles of the body are divided into 5 categories when you want to amplify them: the muscles of the arms (divided into biceps (English: Biceps), triceps muscle (English: Triceps), and forearm muscle), shoulder muscles, back muscles, and leg muscles. The exercises used for each muscle category are different, for example, back muscle exercises are different from leg muscle exercises, and so on.
Exercise greatly strains the muscle and thus destroys the muscle fibers of that muscle, and protein is used (either by food or synthetic protein products) to rebuild these fibers, as the body exploits the amino acids contained in the protein to repair the muscles (whose fibers also consist of amino acids) so that the muscles are rebuilt so that they are larger and stronger than before so that the muscle adapts to the repetitive exertion obtained.
The Five Best Ways to Build Muscle Quickly
To speed up the process of muscle amplification in the sport of bodybuilding, there are some recommendations and tips that practitioners of this sport do not pay attention to, which are focused on will improve the results of the exercise.
Concentration in the muscle during exercise
One of the most important factors that affect the quality of exercise and its results is the concentration in the muscle that is being exercised only, where the person must feel muscle tension during the exercise procedure. For example, in leg muscle exercises a person relies on his lower back muscle more than the leg muscles, and this is not what is required, but he must focus on the leg muscles to be the ones that tighten during the exercise, to ensure results for the leg muscles, and avoid serious injuries such as herniated disc in the muscles of the lower back.
Weight gain or repetition during exercise when estimated
Fixing the exercises on the weights carried and the number of its repetitions will lead to the stabilization of muscle size after a while, as the muscle will get used to the exertion exerted. There are three solutions to this problem, namely:
Increase the number of weights raised during exercise while stabilizing the number of repetitions for it.
Increase the number of duplicates while fixing the number of weights raised. Increase the number of weights raised and the number of duplicates as well; this is the best solution to this problem.
It is worth warning not to resort to these solutions unless it is confirmed that the ability to do so is confirmed to avoid severe injuries, such as herniated discs, muscle tears, and joint dislocation.
Increase the amount of protein intake per day
Protein is the essential nutrient for muscle building, it contains amino acids necessary for the muscle, and any deficiency in it from the daily need of the bodybuilder (depending on the weight of the person) will lead to the destruction of fiber without rebuilding it, and therefore the muscles will not swell even with exercise. The amount of protein is increased by foods rich in protein, such as eggs, meats of all kinds, and cheeses (preferably low-fat), or by artificial protein products, such as whey protein.
Increased sleep hours
The period of sleep is the best period in which the body rebuilds muscles, in addition to that sleep relaxes the body and provides it with energy for the next day, therefore, the lack of hours of sleep required daily leads to slow muscle inflation, and there will not be enough energy to perform the exercises as required.
Avoid habits that are harmful to health
There are many reasons that harm the body in general, and slow down the process of muscle amplification, including
Smoking and drinking shisha: smoking of all kinds significantly impairs blood circulation and lungs.
Drinking soft drinks: They lead to osteoporosis and weight gain, and they also contain large amounts of caffeine, which is harmful if you overdo it.
Eat pans and junk food: as they contain large amounts of harmful fats and cholesterol, and therefore will lead to weight gain.
Taking contraindications: their damage is many and numerous and can lead to death.
Taking steroids: (English: Steroids), although they inflate muscles quickly, there are many harms and side effects, such as infertility, imbalance of hormones in the body, and leaving them will lead to muscle atrophy and sagging.
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