What are the muscle training methods?

For many men, they envy some fitness ladies or fitness men because their figures are so good, the muscles in every part of the body are very beautiful, and at the same time they show a different kind of sexiness. So I went to the gym and started exercising to build more muscles. So what is the simplest way to build muscle?

Four principles of training planning

1. Comprehensive and balanced principle

A training plan should take into account the four major elements of health and fitness, namely:

Aerobic Fitness

Body Combination

In addition, the training plan must ensure the balanced development of muscles throughout the body, including upper and lower body balance, left and right balance, front and back balance, etc.

2. Targeted principle

On a comprehensive and balanced basis, design training plans to meet individual body shape preferences or posture problems.

For example, people with cervical spine problems can strengthen the stretching of the upper trapezius muscle; people whose pelvis is not in a neutral position can strengthen the training of the transverse abdominal muscles and gluteus maximus, and stretch the iliopsoas muscles and erector spinae muscles.

3. Gradualism

The amount of exercise should be increased gradually to avoid the body being unable to adapt to the sudden increase in excessive exercise, which may cause overstrain or even sports injuries.

4. Restoration Principle

Moderate exercise causes benign damage to the body, which requires reasonable rest time and nutrition supply to help recovery, which is also the principle of muscle growth.

How to set up a training plan

1. The adaptability of the body

We divide the goals of the training phases into strength phase, muscle building phase and sprint phase. Each phase has a unique goal. When arranging the weight, number of sets, repetitions and movements, we make arrangements according to different goals.

On the other hand, the frequency of changes in training content cannot be too fast, as this will disrupt the body's functions. Usually, the duration of training is scheduled to range from 3 weeks to 6 months, but the minimum is three weeks.

2. Training mode compatibility

During the design stage, we arranged muscle volume and muscle strength in order, because these two factors are very compatible and much more efficient than arranging muscle endurance and muscle strength together.