What are the muscle training methods?

I am very tall, but I don't have any muscles on my body. What are some ways to build muscle? I used to be very busy at work. Recently, I happened to have some time to take a break, and I was thinking about changing my appearance. I wanted to start with my body shape, and build up a muscular body in the shortest possible time, so I found an experienced fitness coach to ask for advice. He really told me a lot of common sense in this area, and now I will tell you one by one.

Hard training means doing the most basic exercises with heavy weights. Use barbells and dumbbells more often and use fewer combination machines and pulleys. Do more strength training to mobilize all the muscles in your body. Basic exercises include: Chest: bench press, incline bench press, dumbbell chest expansion. Back: Pull-ups, rowing exercises. Shoulders: Press, press behind the neck, flyes. Arms: Barbell and dumbbell curls, chest push-downs, arm flexion and extension (with weights). Legs: Squats, calf extensions, calf curls (with equipment). No matter which exercise you do, you must use heavy weights and low repetitions, only in this way can your muscles grow. When doing each movement, start with a set of 12 exercises to warm up, and then do 6 sets. Add some weight to each set, but reduce the number of times. The last two sets can only be done once. You should try your best in each set, that is, you should reach exhaustion (not be able to do it) when doing the last movement. Note that the weight added in each set should be appropriate, that is, you just feel exhausted when completing the last movement. The next step is to have sufficient rest between groups. Don't pay too much attention to muscle lines at this stage. You can break through the stagnation of certain muscles by changing your movements. For example, half squats can increase the load weight, thereby strengthening muscle stimulation and promoting muscle growth. Please note that you must have a companion to protect you during training.

Training intensity is another issue that plagues young bodybuilders and athletes, especially when they want to gain muscle mass. (It means the training volume remains unchanged but the interval time is shortened) For beginners, I think the approach is just the opposite. The training volume that should be completed in 1 hour should be completed in 1.5 hours, so that you can fully recover between sets. This allows you to do your best in every movement so that you don't fail to complete heavy weight exercises due to lack of endurance.

The triceps surae grow very slowly, so this part of the muscle should be trained at the beginning of training. Abdominal muscles are also very important. My calf muscles were also very weak before, and it was not until someone pointed them out that I began to pay attention to calf training. He told me that a 200-pound (91-kg) person puts 300-400 pounds (136-182 kg) on ​​each calf when walking and running, so the calf muscles will only grow if a load of 800-100 pounds (364-455 kg) is used during bodybuilding training. At the time I was only lifting 500 lbs (227 kg) for calf raises. After I started doing weight training, my calf muscles did grow bigger. Muscles work like this; if you want them to grow, you have to use heavy weights and strong stimulation.

The above is what a senior fitness coach told me about the muscle training methods. I exercise my muscles every day according to the above methods. He also told me that while exercising muscles, I should also pay attention to my diet. If I want to grow muscles, I should eat some beef and chicken every day, drink more milk, keep up with nutrition, and keep a balanced diet. Provide your body with adequate protein intake. It is easier to build muscle.