Muscle training methods

We often see that men have a lot of muscles, and muscular men are more popular than ordinary men, so muscle training has become a trend, but muscle training requires mastering certain methods and techniques, otherwise we cannot achieve the desired goals. So what are the muscle training methods? Next, let us learn about it together. People who like sports should take a closer look.

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 do heavy lifting. 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. The method is: the athlete first does supine fly exercises with a weight that he can only lift 6-10 times, until he can't get up, then runs to the bench press rack and does bench press with 60-70% of the weight prepared in advance, trying his best to lift as many times as possible, until he can't get up, which counts as one set. Do about 4 sets in total, and the total cumulative exercise volume is 8 sets, about 50 times.

Methods to develop deltoid muscles using the principle of first exhaustion:

Local muscle exercises for developing the deltoid muscles are raises in various directions, such as front raises, which mainly develop the anterior bundle of the deltoid muscles; lateral raises (palms down), which mainly develop the middle bundle of the deltoid muscles; and rear oblique raises, which mainly develop the posterior bundle of the deltoid muscles. The comprehensive exercise for developing the deltoid muscles is the wide push behind the neck. This exercise can develop both the deltoid muscles and the triceps, and also has an impact on the pectoralis major and serratus anterior muscles. In order to develop the deltoid muscles, the effect will be better if these two effective exercises are organically combined together. The method is: first, mobilize the patient to do the dumbbell side-lying raise exercise with a weight that can only be lifted 6-10 times. Until you can't get up, then run to the barbell placed on the other side, and use the barbell to do wide-grip behind-the-neck presses (70%). One set counts as one set until you can't get up, and do 4 sets in total.

How to develop triceps using the principle of first exhaustion:

The local muscle exercises for developing the triceps are various triceps extensions such as behind the neck triceps extensions, bowed triceps extensions, etc., while the comprehensive exercise is narrow force push. Combining these two effective exercises organically can achieve better training results. The method is: the athlete first does behind-the-neck flexion and extension 6-10 times until fatigued, then quickly runs to the squat rack and picks up the barbell placed on the rack in advance (the weight of the barbell is 60-70% of his/her maximum weight), and lifts it continuously until he/she can no longer lift it. These two exercises count as one set, and a total of 4 sets are done. The triceps will be very swollen and deeply stimulated. As long as the nutrition can keep up with the muscles, they can develop quickly.

Methods for developing back muscles using the principle of first exhaustion:

An effective local muscle exercise for developing the back muscles is the weighted goat extension, while comprehensive exercises for developing the back muscles include the lunge, straight-leg deadlift, etc. In order to deepen the stimulation of the back muscles, you can use the following training method: first do weighted push-ups on the goat for 6-10 times until you can't push it up anymore, then run to the squat rack and do lunge exercises (or straight-leg deadlifts) with the barbell on your shoulders until fatigued. Combine these two exercises and do 4 sets to stimulate your back muscles.

There are many ways to train muscles. We can choose the method that suits us best according to our physical condition. Of course, during the exercise, we need to pay attention to many issues. Don't exercise excessively, otherwise the consequences will be serious. Excessive exercise will exceed what our body can bear, and naturally we will suffer from more diseases.