How to build muscle in the gym

Many female friends think that muscular men are very stylish and handsome. Muscular men are also very popular among women in today's society. However, not every man has a muscular body. If you want to have beautiful muscles, you must exercise more often. In fact, there are many ways to help us exercise our muscles. Many men choose to go to the gym to exercise. So what are the methods of muscle training in the gym?

1. Combination of static and dynamic methods

The method is to organically combine dynamic exercises with static exercises, first dynamic and then static. That is, first do dynamic exercises to the limit, and then fix the angle of the part that needs to be exercised and exert force for 6-8 seconds. You can practice 2-4 sets.

For example: for dynamic and static curls (to develop the biceps), first use 60-70% of the weight to do 6-8 times, then fix the elbow joint so that the angle between the upper arm and forearm is 90 degrees, hold for 6-8 seconds, and do 2-4 sets.

2. Restraint and concession

Use dynamic exercises (restrained contractions) to increase your strength. Repeat 5-6 times, and if you can't do it anymore, do 2-3 more concession exercises. This combination can stimulate the muscles more deeply.

3. Pre-exhaustion method

This is currently an effective method to increase muscle circumference. The practice is. If you want to develop that piece of fat, first choose to develop only this muscle local muscle training, do 6-10 times until fatigue, make it exhausted, then run to another machine within 3-5 seconds, do a main to develop this muscle comprehensive muscle group exercise, use 79% of the weight to the limit, so alternating training for about 4 groups, the muscles will feel great stimulation. According to research, this can effectively stimulate muscle growth and promote its development. Here are some examples.

The method of developing the pectoralis major muscle using the principle of first exhaustion;

The most effective local exercise for developing the pectoralis major is the supine fly, while the exercise for developing comprehensive muscle groups such as the pectoralis major is the wide-grip bench press. In addition to developing the pectoralis major, it can also develop the triceps, anterior deltoid and serratus anterior. If you combine supine flyes and bench presses for training, the effect will be better than just training them alone.

4. Fatigue first, then repeat

Do comprehensive muscle group exercises first, followed by local muscle group exercises. For example, in the bench press, which involves at least four muscles, the main exercise part is the pectoralis major, and the triceps are not fully involved in the maximum force. According to the principle of fatigue first and then repetition, first practice the bench press (using the superset method), and then lie on the bench and hold dumbbells to do fly exercises.

5. Continuous Weight Loss Method

Start with a heavier weight and do it to the limit (8-10 times); then have your partner reduce the weight and do it to the limit again (4-6 times); then have your partner reduce the weight again, and repeat to the limit (about 4 times). Do this for about 3 sets in a row to make the muscles extremely tense and get the maximum stimulation.

For example: Bench press (80 kg + 70 kg + 60 kg) / (8 times + 4 times + 4 times) is a large set.

Another example: standing curl (35 kg + 30 kg + 25 kg) / (12 times + 6 times + 4 times) is a large set

6. Continuous weighting method

The method is to first use a light weight to do a certain movement, and after completing the exercise easily, then increase the weight to make the muscles feel it, and then increase the weight again until you can't move. This method of constantly increasing the intensity and deepening the stimulation improves the sharpness of the muscles.

In fact, many men hope to have a good body. Muscles are a standard to measure whether a man has a good body. Male friends can choose from the methods introduced above according to their actual situation. Exercising healthy muscles will make them more popular with female friends and it is also very beneficial to their body.