Building the muscles of the body means amplifying all the main apparent muscles in the human body, where the body with a huge muscular structure is a measure of body beauty, and evidence of its strength, and therefore young people rush to exercise in order to build their muscles.
Building muscles is by exercising them with specialized exercises that work to inflate the muscles of the body, and these exercises are repetitions of a specific movement that stresses the muscles and works to tighten them.
Types of bodybuilding exercises
Bodybuilding is the main sport to amplify the muscles of the body, as it mainly depends on muscle exercises and protein-rich food.
Bodybuilding exercises depend on lifting heavy weights (such as iron and hand weights) repeatedly in order to strain the muscle, so the muscle begins to collapse due to the great effort exposed to it, and the benefit of food that contains a high protein percentage is to rebuild the destroyed muscle fibers again more and stronger than what It was.
Bodybuilding competitions are held in which the competition is a comparison between the bodies of the competitors in terms of muscle size and detail.
The sport of physical fitness is a sport similar to bodybuilding, in which the muscles are amplified, but in a lesser way than the sport of bodybuilding.
Mainly heavyweights, but exercises that benefit the body's fitness.
Strength is a sport that depends mainly on carrying heavyweights, and the focus is not on the shape and detail of the muscle, but only its ability to carry heavy weights (which is directly proportional to the size of the muscle).
The competition in the amount of weight is carried by one repetition of the three exercises: the squat, the deadlift, and the chest press, and this sport depends on all the exercises that help in increasing the lifted weight.
muscle amplification mechanism
The muscles of the body are divided into 5 categories when you want to inflate them, which are: the muscles of the arms (which are divided into the biceps muscle, the triceps muscle, and the forearm muscle), the shoulder muscles, the back muscles, and the leg muscles.
The exercises used for each muscle category differ, so exercises for the back muscles, for example, differ from exercises for the leg muscles, and so on.
Exercising greatly stresses the muscle, thus destroying the muscle fibers of that muscle, and protein (either through food or industrial protein products) is used to rebuild these fibers, as the body exploits the amino acids found in protein to rebuild the muscles (of which fibers are also formed).
amino acids), the muscles are rebuilt so that they are bigger and stronger than before; In order to adapt the muscle to the repeated effort obtained.
5 best ways to build muscle fast
In order to speed up the process of muscle amplification in bodybuilding, there are some recommendations and advice that practitioners of this sport do not pay attention to, and that if focused on it will improve the results of the exercise.
Focusing on the muscle during exercise
One of the most important factors that affect the quality of the exercise and its results is the focus on the muscle that is being exercised alone, as the person must feel muscle tension during the exercise.
One of the common mistakes among bodybuilders is to lift weight regardless of the muscles used during the exercise, for example, in leg muscle exercises the person depends on the muscle of his lower back more than the leg muscles, and this is not what is required, but he must focus on the muscles of the leg.
The leg is to be stretched during exercise, in order to ensure the results for the leg muscles and to avoid serious injuries such as a herniated disc in the muscles of the lower back.
Weight gain or repetitions during exercise when possible
The stability of the exercises on the portable weights and the number of its repetitions will lead to the stabilization of the size of the muscles after a while; As the muscle will get used to the effort.
There are three solutions to this problem:
- Increasing the number of weights lifted during the exercise while stabilizing the number of repetitions.
- Increasing the number of repetitions while fixing the number of weights lifted.
- Increase the number of weights lifted and the number of repetitions 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 avoided in order to avoid severe injuries, such as cartilage slips, muscle ruptures, and joint dislocation.
Increase your daily protein intake
Protein is the main nutrient for building muscle, as it contains the amino acids necessary for the muscle, and any deficiency in it from the daily need of the bodybuilder (according to the person’s weight) will lead to the destruction of the fibers without rebuilding them, and therefore the muscles will not inflate even with exercise.
The amount of protein is increased through foods rich in it, such as eggs, all kinds of meat, and cheese (preferably low-fat), or through industrial protein products, such as whey protein.
Increasing sleep hours
The sleep period is the best period in which the body rebuilds the muscles, in addition to that sleep relaxes the body and provides it with energy for the next day, so the lack of required hours of sleep per day leads to a slow in the amplification of muscles, and there will not be enough energy to perform the exercises As required.
Avoid harmful habits
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 greatly weakens blood circulation and the lungs.
- Drinking soft drinks: they lead to osteoporosis and weight gain, and they contain large amounts of caffeine, which is considered harmful in the event of a lot of it.
- Eat fried foods and fast food: they contain large amounts of harmful fats and cholesterol, and therefore will lead to weight gain.
- Taking things that are forbidden: their harms are many and many, and they can lead to death.
- Taking steroids: Although they quickly inflate the muscles, there are many harms and side effects, such as infertility, and hormonal imbalances in the body, and leaving them will lead to muscle atrophy and sagging.