What are the ways to build muscle

I believe everyone wants to have a perfect body, so in recent years, fitness has become more and more popular. However, although many people insist on fitness, the effect of fitness is not obvious. For this reason, many friends will feel very confused. In fact, this is just the wrong method. Therefore, mastering a correct method is also very important for effective fitness. Let us introduce some correct ways to exercise muscles in detail below!

1. To increase the thickness of the chest muscles, you should pay attention to the following points. First, do not always train with the weight you are accustomed to. Once the number of times a set of movements exceeds 10-12 times, you should consider increasing the load. The human body's regulatory mechanism is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be resolved relatively easily next time. Repeating this cycle will allow the muscles to continue to grow thicker and bigger. The second is to increase the range of motion as much as possible. The range of motion plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the stretching and contraction of the muscle fibers, and the greater the stimulation. The effect is naturally much better than movements with limited range. The third is to do more upper body exercises with heavy weights. Such as deadlift, standing press, etc. These movements not only improve the overall circumference of the upper body, but also have a good effect on thickening the chest muscles.

Two main exercises to thicken chest muscles

1. Barbell flat bench press: In addition to the regular 8-12 exercises, heavy weight training days should be arranged regularly, using heavy weights or even overload to break the body's adaptability. The movement is generally performed 4-6 times, and the maximum weight is performed 1-3 times. The total number of groups is 8-10. Do 2-3 sets of extreme exercises, with rest periods of 1.5 to 2 minutes between sets. Then arrange one or two other actions. For example, do the incline bench press or fly for 12-15 times, and then do 1-2 sets of high reps (15-20 times) at the end. This can take into account the deep muscle fibers and make the muscles highly congested, which complements the heavy weight training to form a good effect.

2. Dumbbell flat bench press: In addition to the normal rising and lowering positions, you can also deliberately place the dumbbells close to the waist to increase the chest cavity and stimulate the lower chest. Start with a lighter weight to get a feel for it, adapt, and increase the weight accordingly once you get used to it. The lower limit is to do about eight times with all your strength.

Block shape

1. The chest muscle shape is not ideal. In addition to the reasons mentioned above, such as the upper chest, middle seam and thickness, there are several more intuitive reasons. The chest muscles are not wide enough, especially the lower outer edge is narrow, the lower chest is too droopy or not developed enough; the overall outline is not clear enough under normal circumstances.

2. To improve the width of the chest muscles, the barbell bench press should be done with a wide grip. You may not be used to it at first, but you will soon adapt. The wider the grip, the stronger the stimulation to the outer edge of the chest muscles, which can fully open and stretch the chest muscles.

3. The lower outer edge is smaller, so the position of the bar can be adjusted to make it closer to the lower chest. When doing dumbbell bench press, you can deliberately make the rising and falling position lower. This is the case for supine flyes regardless of whether you use dumbbells or pullers. In addition, overhead push-ups can also help improve the smaller lower and outer edges of the pectoral muscles; the hands should be supported on the lower sides of the body, and a certain amount of weight can be added to the back.

4. If the lower chest sags too much, if it is not due to obesity, it is mainly caused by doing too much decline bench press. The advantage of the decline bench press is that it can quickly develop the lower chest, but the disadvantage is that the lower chest will sag too much when standing normally. Therefore, this action should not be overused.

To improve the definition of the entire chest muscle, you can use the following techniques:

1. Insert shaping training in the intervals between each set of movements, focusing on chest squeeze and chest extension. Because the chest muscles are fully engorged with blood and the contours are revealed after a set of equipment exercises, shaping and tightening the muscles at this time can make the chest contour more prominent. It has a strengthening effect on the entire line.

2. Strengthen the outline in action, e.g. At the top of movements such as pull-up bird and seated chest press, do the peak contraction and squeeze your hands for 1-2 seconds. To enhance the chest contour.

3. Use isolated weights to do multiple sets of exercises. Doing 12 reps with isolated weights allows you to focus entirely on the action, which is very important for sculpting your chest muscles. Sometimes, in order to enhance the effect, you can only do one movement in a class.

In order to let everyone better understand the methods of muscle training, we suggest that you carefully read the information we introduced above. Fitness is mainly about shaping the body and increasing the thickness of the chest muscles, etc. I believe that as long as you have perseverance and persistence, I believe you will succeed in fitness, so friends, take action!