5 Ways to Build Muscle for Beginners

1- Increase the daily protein intake

Protein is the main component that builds muscle. Protein contains the essential amino acids needed for muscle building, and when protein deficiency is lacking in the body, this mainly affects muscle growth.

A person can get their protein from eggs, milk, cheese, meat, or from industrial products that contain a high protein content such as whey.

2- Increase the number of sleeping hours

Muscle is built in the body during the time a person sleeps, so we recommend increasing the number of hours of sleep to help build muscle.

3- Staying away from habits that are harmful to health

You should avoid all habits that negatively affect health and muscle building, such as:

Smoking.

Drink soft drinks.

Eat junk and fried food.

Take steroids.

Take drugs

4- Focusing on muscle in exercises

Focusing on the muscles to be amplified through exercise is one of the most important ways to help build muscle quickly.

It is preferable to train by a specialist in the gym, to help you clarify the idea of focusing on the muscles to be enlarged.

5- Lifting heavy weight

Weightlifting is one of the things that most help in building muscle, so the program designed to enlarge muscles must include the exercise of weightlifting, but it should be noted that the increase in weights should be done gradually.

How to build muscle quickly at home

Muscle building is done at home by:

Weightlifting can be done and care must be taken to carry light loads at the beginning and then gradually and to carry heavy loads.

Do exercises that focus on the pectoral muscles, such as push-ups, weightlifting, push-ups that focus on the chest muscle, and other exercises.

You can choose other types of exercises that focus on the arms, and these exercises should also be light at first and gradually increase in intensity.

Doing exercises for the legs, such as squats, that strengthen the muscles of the feet.

Focus on abdominal exercises to flatten and strengthen the abdominal muscles

Muscle building exercises for beginners

Examples of muscle building for beginners include:

1- The pulley exercise

This is an exercise that helps strengthen the arms, chest muscles, back, shoulders, and the entire upper body.

There are many forms of mind training such as the front fist, the back fist.

2- Cardio exercise

Cardio exercise is one of the exercises that focus on strengthening the muscles in the body, especially as it prevents the accumulation of fat in the body, which contributes to building muscles faster.

Cardio exercises strengthen the muscles of the lungs, legs, arms, in addition to increasing bone density.

3- Push-up exercises

Compression exercises are one of the most popular exercises that help strengthen the upper body, and the push-up exercise can be practiced on the floor or on a chair, and you can rely on the strength of the hands instead of the palm.

4- Crushing exercises

Crushing exercises are one of the most common types of exercises that help build muscle quickly, but the most important thing to consider in this exercise is sleeping on the floor and stabilizing the legs and not moving them.

How long do you need to build body muscles?

Many beginners in building body muscles wonder how long does it take to build body muscles?

The person must know that building muscle requires a period of time not less than six months to a full year, and if this year has passed and your muscles still need to be built, you will need to increase the amount of exercise and double it.

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