The most important tips to inflate muscles in a short time

01- Lifting Heavy Weight:

A) There are several ways to get the muscle building you desire in a short time, one of these methods is to use a heavy weight during bodybuilding exercises.

B) Some of the people use the light weight in the exercise and thus they reach a number of repetitions ranging between 10-15 several but they can reach more repetitions during the exercise, this really gives them a degree of muscle, but in the end of the slow so this method takes years until you reach them to A satisfactory result in building their bodies.

C) But the exercise with heavy weights in which the number of repetitions in the group ranges between 6-8 and several so that you are unable to perform any other several, is the correct exercise for the muscle that will gain you a lot of muscle very large and very quickly.

02-Free weights, not devices:

Free weight: means exercise by dumbbell and bar
The basic exercises in your bodybuilding training program should contain free weight exercises, not devices.
Devices are useful, but for a portion of a muscle, not for the whole muscle
Thus, it is possible to exercise with the equipment after the basic exercise by free weight.

03- Exercise methods and techniques:

There are several specific methods and methods that work to amplify the muscle in a fast time and these methods do not have an advantage among each other, all of them work well and ideally to build muscle, but when you continue on only one method this will lead to a stability in the size and strength of the muscle as a result of returning Your body is on the same muscle pressure.
Therefore, I recommend a change in each of the following methods every short period, ranging from 4-6 weeks.

04- The Importance of Diversification in Exercise Factors (Important):

The common problem among bodybuilding practitioners is the stability of the body size at a certain limit after a certain unspecified period, so the muscle reaches a certain size and after that no matter how much effort you have changed and they continue to practice bodybuilding so their body remains constant at a certain limit, and this is because the body adapts to the same activity And the same factors.
So you must change these factors.
There was an old experience saying that when your body is stable add more weights in the coming times, but this will help you with great difficulty because this alone is not sufficient because there are many more factors other than weights that can be changed.
In order to put your body outside the scope of the routine and under the scope of change, you must change the exercise factors continuously and you can change your schedule in a period ranging between 4-6 weeks.

5- Sufficient rest and reducing exercise days (very important):

Despite my insistence on the importance of food without which it is impossible to rebuild the muscle, but rest is more important than food, as comfort is the most important factor in rebuilding the muscle.
It requires you to rest completely in the days that you do not exercise, as this works to rebuild muscle cells faster and more.
There are some muscles, the period of rebuilding ranges between 3-5 days. If you overburden the muscle during this period, then you influence the rebuilding, which will lose more cells than you will gain.
And as I invite you to rest on the days when you do not exercise, I also invite you to rest during the exercise itself, so I advise you to take a break of up to 3 minutes between each group and group as he tried to take into account the coldness of the muscle, do not make anyone mock you and return you Back, because you don’t have a perfect body to surrender yourself to, and just as I would like you to be completely confident of yourself, don’t deprive yourself of applying lost information on people's minds.
Also, I advise you during your rest period (3 minutes between each group and group), do stretching operations.

6 - The duration of the exercise is 75 minutes or less:

Always try to keep your workout day to day as short and intense as possible.
Scientific research has shown that testosterone after about 60 minutes of exercise reaches peak levels and then begins to drop very quickly.
And from the harm of lack of testosterone
Loss of muscle and strength
Increased body fat, especially around the abdomen
Therefore, people who exercise long 2-3 hours not only waste and waste their time, but also expose themselves to injury and muscle loss.

Therefore, I advise you to always take care to limit your daily exercise period to only 60 to 75 minutes.

07 - Always focus on negative movement:

May be a strange name for some people, but we can divide the movement of the kit into two parts
The first part is the positive movement
The second part is the negative movement

Example: In a lower chest exercise (bar) when you try to resist the bar and raise it to the top this is the positive part. As for when you go down the bar down to your chest, this is the negative part.
Believe it or not, the negative movement part of the exercise constitutes a much greater amount of muscle growth than the positive movement part, that is, when you go down the bar towards your chest, this is the biggest benefit of the exercise towards the muscle.
Unfortunately, many bodybuilders do not care about this part of the movement, and this may be one of the reasons for the stability of their body growth at a certain limit.
** Therefore, you must exercise each kit during exercise at a certain speed. I recommend that you be 3/1 from right to left (this is called the tempo). It means speed when you do several.

Example: In an exercise with a lower bench (bar) when going up to the bar you will count one and then leave no time until you go down the bar and when you go down the bar you will count one two three until you return the bar to the original position towards your chest.
This method of exercise is usually difficult, but it is highly recommended, so you will put the muscle under high pressure.
This is our main goal to put muscle fibers under great pressure, and then this will help to rebuild the muscle significantly.

11- What does it mean to feel pain after exercise?

Feeling the pain does not mean that you are exercising the wrong way, but on the contrary, it means that you are going in the right direction and exercising well.
When you exercise to exercise any muscle must be followed by pain, often after you wake up from sleep, unless it was on the same day.
The feeling of pain should be continuous with you as long as you practice bodybuilding
If on the day you exercise and find yourself not feeling muscle pain, know that your body has refused to accept further growth
Then try to change any of the change factors available to you
At the end of my talk, I would like to remind you of these notes
1- Use heavy weights
Four groups (first group 8-9 several - second group 7-8 kit - third group 6-7 kit - fourth group 5-6 kit)
2- Rest 2 minutes between each group and group
3- tempo 2/0/1
4- Do not forget to do stretching exercises before and after exercise
5- With only one exercise for the stomach (4 groups) each day of the exercise.