If you want to develop a strong body, you need to work hard in many aspects. In equipment training, in addition to freehand training, dumbbells are the most used. The dumbbells are small in size, do not take up space, and are easy to take.

Moreover, dumbbell training can also improve the imbalance of left and right power, better find the muscle pump, and be safer than heavy equipment. If you want to build muscle faster, heavy compound movements are the way to go. For example, combine dumbbell bench presses, squats, deadlifts and other training movements that can mobilize more muscles in the body to exercise. In addition, be aware that doing too much aerobic exercise can also affect the rate of muscle building, so control the amount of aerobic exercise.

In addition, friends who want to gain muscle should insist on eating less and more meals. This is very suitable for friends who have a small appetite, and divide the three meals a day into 5 or more meals of 7:00 am, 10:00 am, 12:00 noon, 3:00 pm, and 6:00 pm.Try to choose foods that are easy to digest.

If you want to gain muscle without gaining too much fat, the calorie intake in the diet should be 11 to 15 times the (basal metabolism + exercise expenditure). To put it simply, the body's basal metabolism is 2000 + exercise consumption 500 = 2500 calories per day. If you want to gain muscle, you have to eat more than 2500 calories. If you want to gain muscle, you have to calculate these calories.

The order of eating should also be considered in order to gain muscle successfully. First, you should choose high-calorie, small-volume, high-nutrient sharing foods, and put vegetables and soups at the back. These foods are low in calories and can easily make you feel full. They are suitable for people who want to lose fat, but not suitable for Build muscle.