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5 ways to build muscle fast


Types of sports build body muscles
Bodybuilding
Bodybuilding is the main sport for inflating body muscles. It is based on muscle exercises and a diet rich in protein mainly. Bodybuilding exercises rely on lifting heavy weights (such as iron and manual 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 ratio comes to rebuild the destroyed muscle fibers again more and more powerful than It was. Competitions for bodybuilding are held, in which competition is a comparison between the bodies of competitors in terms of muscle mass and detail. [2]



Exercise and fitness
Fitness modeling (English: Fitness modeling) is a sport similar to bodybuilding, in which the muscles are amplified, but less than bodybuilding, where the practitioners of this sport focus on detailing and shaping the muscle instead of amplifying it, and the exercises in this sport are different from the exercises of bodybuilding The body states that it does not rely mainly on carrying heavy weights, but rather exercises that improve body fitness. [3]



Power Sports
Powerlifting is a sport that relies mainly on carrying heavy weights, and is not focused on the shape and detail of the muscle, but only on its ability to carry heavy weights (which is directly proportional to the size of the muscle). The competition is for the amount of weight carried in one of the three repetitions: squats exercise, deadlift, and chest pressure exercise (English: Bench press). This sport depends on all exercises that help increase Lifted weight. [4]



Muscle amplification mechanism
Body muscles are divided into 5 categories when desired to be amplified: arms of the arms (and divided into the biceps muscle (English: Biceps), the triceps muscle (English: Triceps), forearm muscles), shoulders muscles, the back muscles, and the muscles of the leg, and the muscles of the back. The exercises used are different for each muscle category, for back muscles exercises for example are different for leg muscles exercises, and so on. [5]


Exercises greatly strain the muscle and thus destroy the muscle fibers of that muscle. The protein (either through food or synthetic protein products) is used to rebuild these fibers, as the body exploits the amino acids present in the protein to restore the muscles (whose fibers also form Of amino acids), so the muscles are rebuilt so that they are larger and stronger than before, in order for the muscle to adapt to the repeated effort it has obtained. [6]



The five best ways to build muscle fast
In order to accelerate the process of muscle building in the bodybuilding sport, there are some recommendations and advice that practitioners do not notice, and that if focused on, the results of the exercise will improve.



Concentrate in the muscle during exercise
One of the most important factors that affect the quality of the exercise and its results is the concentration in the muscle that is practiced exclusively, as the person must feel the tightening of the muscle during the exercise. A common mistake among bodybuilders is lifting weight regardless of the muscles used during the exercise. For example, in leg exercises, a person relies on his lower back muscles more than leg muscles, and this is not what is required. Rather, he must focus on muscles. The leg is to be tightened during the exercise, in order to ensure the results of the leg muscles, and to avoid serious injuries such as herniated disc in the lower back muscles. [7]



Weight gain or repetition during exercise at ability
The stability in the exercises on the portable weights and the number of repetitions will lead to the stability of the muscle size after a while, as the muscle will get used to the exerted effort. There are three solutions to this problem: [8]

Increase the amount of weights raised during the exercise and fix the number of iterations.
Increase the number of iterations with fixing the amount of lifted weights
Increased amount of lifted weights and number of repetitions as well; this is the best solution to this problem.


Warning against resorting to these solutions is only possible if the ability to do so is assured to avoid severe injuries, such as herniated discs, muscle tears, and joint dislocations. [9]


Increase the amount of protein intake daily
Protein is the essential nutrient for building muscle. 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 demolition of the fibers without rebuilding them, so the muscles will not be enlarged even with exercise. The amount of protein is increased by foods rich in it, such as eggs, meat of all kinds, and cheeses (preferably low-fat), or by synthetic protein products, such as whey protein (Whey Protein). [10]



Increased sleep hours
The sleep period is the best period during which the body will rebuild the muscles, in addition to sleeping resting the body and providing it with energy for the next day, so the lack of hours of sleep required every day leads to a slow movement of the muscles, and there will not be enough energy to perform the exercises. As required. [11]



Avoid bad habits
There are many causes that harm the body in general and slow down the process of muscle hypertrophy, including:

Smoking and hookah drink: smoking of all kinds greatly reduces blood circulation and lungs. [12]
Drink the evil
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