What kind of exercise can be done to develop muscles

Muscle building is mainly achieved through strength training combined with moderate aerobic exercise. Common effective methods include resistance training, weight training, functional training, etc. Muscle growth requires three major conditions: gradual overload, nutritional supplementation, and full recovery. It is recommended to choose the appropriate training intensity based on physical fitness foundation.

1. Resistance training

Using dumbbells, barbells, and other equipment to perform compound movements such as bench presses, hard pulls, and squats can simultaneously stimulate the development of multiple muscle groups. It is recommended to schedule 3-4 training sessions per week, selecting 6-8 movements each time and repeating 8-12 times per group to reach exhaustion. Focus on training large muscle groups such as pectoral muscles, latissimus dorsi, quadriceps femoris, etc. The increase in muscle mass in these areas will drive the secretion of hormones throughout the body.

2. Self weight training

Pull ups, push ups, and squat exercises that utilize one's own weight are suitable for beginners. Difficulty can be increased by adjusting the angle of movement and the rest time between groups, such as focusing on the inner chest muscles in narrow distance push ups and strengthening the quadriceps separation in single leg squats. It is recommended to use pyramid training method, where the number of times per group decreases gradually but the intensity increases.

3. Functional training

such as kettlebell swinging and battle rope training can enhance core stability and explosive power. This type of training activates deep muscles through a multi plane movement pattern and is recommended to be arranged as an auxiliary training after strength training. Functional training can improve muscle coordination and enable the target muscle group to exert better force in compound movements.

4. Equal length contraction training

Static movements such as plank support and wall squatting promote slow muscle fiber development through sustained muscle tension. This type of training can enhance tendon strength, and it is recommended to maintain it for 30-60 seconds each time, with 3-4 cycles. Equal length training has less joint pressure and is suitable as a transitional training during the rehabilitation period.

5. Super equal length training

Explosive training such as jumping boxes and squats utilizes the principle of muscle stretching contraction cycle. This type of training can quickly activate fast muscle fibers. It is recommended to schedule 1-2 sessions per week, with 3-5 groups per session and 8-10 sessions per group. Extra long training requires sufficient warm-up and should be avoided in a state of fatigue.

Muscle growth requires a systematic training plan combined with a scientific diet. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight daily and supplement carbohydrates promptly after training. Ensure 7-9 hours of sleep to promote growth hormone secretion, with training intervals of at least 48 hours for the same muscle group. In the initial stage, full body differentiation training can be used, and in the advanced stage, upper and lower limb differentiation or push-pull leg differentiation modes can be switched. During training, paying attention to the standardization of movements is more important than weight-bearing, and regularly adjusting training variables to maintain muscle adaptability. When joint pain occurs, immediately stop training and consult a professional coach.