The most suitable exercise time and method for muscle building

The most suitable exercise time for muscle building is usually from 4 pm to 8 pm, and the methods mainly include strength training, compound movement training, progressive overload training, reasonable inter group rest, and nutritional supplementation. During this period, the level of testosterone in the human body is relatively high, and muscle strength and endurance are at their peak, which is more conducive to the stimulation and growth of muscle fibers.

1. Strength training

focuses on multi joint movements such as barbell bench press, squat, and hard pull, with 3-5 training sessions scheduled per week. The training of large muscle groups requires a stimulation frequency of 2 times per week, with a repetition range of 8-12 times per group, which is the effective load range for triggering muscle hypertrophy. Pay attention to the standardization of movements during training to avoid compensatory force affecting the recruitment effect of the target muscle group.

2. Composite Movement Training

Prioritize selecting composite movements that can activate multiple muscle groups simultaneously, such as pull-up, shoulder push, rowing, etc. This type of training can generate stronger synthetic metabolic reactions and promote the secretion of growth hormone. Arrange 4-6 compound movements for each training session, complete 3-5 sets of each movement, and control the rest time between groups at 60-90 seconds to maintain metabolic stress.

3. Progressive Overloading Training

Gradually increasing weight-bearing or training capacity every 2-4 weeks is key to continuously stimulating muscle growth. Linear periodic mode can be adopted, with technical consolidation as the main focus in the early stage, increased load intensity in the middle stage, and emphasis on accumulating training volume in the later stage. Record each training session to ensure a quantifiable increase in weight or frequency.

4. Reasonable inter group rest

Rest 2-3 minutes between groups for heavy composite movements and 45-90 seconds for isolated movements. Adequate rest can ensure the recovery of ATP-CP system and maintain the quality of subsequent training. However, excessive rest time can reduce metabolic stress and needs to be dynamically adjusted according to training objectives. On high-intensity training days, the rest time can be appropriately extended.

5. Nutritional supplementation

Within 30 minutes after training, supplement 20-40 grams of whey protein and an appropriate amount of fast carbon to promote muscle protein synthesis. The daily protein intake should reach 1.6-2.2 grams per kilogram of body weight, and carbohydrates should be guaranteed at 4-6 grams per kilogram of body weight. supplementing casein before bedtime and providing continuous supply of amino acids at night. Pay attention to supplementing with vitamin D and omega-3 fatty acids.

The muscle building period requires 7-9 hours of high-quality sleep per day, which is a critical period for muscle repair. Perform dynamic stretching and fascial relaxation before and after training to prevent sports injuries. Regularly adjust the training plan to avoid platform periods, and it is recommended to change the training differentiation method every 8-12 weeks. Simultaneously control the frequency of aerobic exercise, with no more than 3 low-intensity aerobic exercises per week to avoid affecting the effectiveness of muscle hypertrophy. We adopt a calorie surplus model in our diet, consuming 300-500 extra calories per day to ensure the energy supply needed for muscle building.