What are the muscle bodybuilding training methods?

There are many ways to exercise muscle bodybuilding, such as wide-grip front pull-ups, one-arm dumbbell rows, wide-grip T-bar pulldowns, and seated pulley rows. When exercising muscles, the exercise time can be controlled at about one hour per day, and the weight of each exercise should be appropriately increased. Note that the time should not be too long during specific exercise. One exercise can last about five minutes, with the emphasis on high weight and low time.

Wide-grip pull-ups, heavy rows, and deadlifts are essential to any back training program, but neither of these exercises can create a defined, well-defined "armor" from the end of the latissimus dorsi to the underside of the deltoids; only a top-down pull-down can do that.

Grip the bar with a wider grip and hang the weights below your waist, because the purpose of the training is to carve muscle lines and improve muscle separation. When pulling up, imagine that the upper outer end of the latissimus dorsi is pulled all the way to the waist until the chest touches the bar, and then slowly descends, keeping the muscles tight throughout the process. If this is the first exercise, do 4 sets of 12 to 15 reps. If it's not the first exercise, do 3 sets of 12 reps.

For the one-arm dumbbell row, use a 200-pound dumbbell. This may sound a bit heavy for maximum reps, but I've been doing this exercise for years and can do very strict movements with 200 pounds. The benefit of the one-arm dumbbell row is that the freedom of movement allows you to target the area you want to train.

The above is just a brief introduction to some methods of muscle training. In fact, the muscle training method introduced above is mainly carried out through dumbbells or barbells, and even no auxiliary equipment is needed. Just do simple push-ups or use a sandbag for weight-bearing exercises. In fact, exercise does not necessarily have to be complicated. The main thing is that the exercise should be targeted and time-guaranteed. Remember, muscle building is a cumulative process.