What exercises can help you grow muscles?

For male friends, you all want to achieve abdominal muscles and biceps through exercise, and want your muscles to become more developed, so we recommend that you stick to the supine body method or you can use dumbbell lifting and push-ups, these methods can all help grow muscles. Let’s practice how to grow muscles together. I hope male friends can stick to it.

No matter which exercise you do, you must use heavy weights and low repetitions, only in this way can your muscles grow. When doing each movement, start with a set of 12 exercises to warm up, and then do 6 sets. Add some weight to each set, but reduce the number of times. The last two sets can only be done once. You should try your best in each set, that is, you should reach exhaustion (not be able to do it) when doing the last movement. Note that the weight added in each set should be appropriate, that is, you just feel exhausted when completing the last movement. The next step is to have sufficient rest between groups.

Don't pay too much attention to muscle lines at this stage. You can break through the stagnation of certain muscles by changing your movements. For example, half squats can increase the load weight, thereby strengthening muscle stimulation and promoting muscle growth. Please note that you must have a companion to protect you during training.

Training intensity is another issue that plagues young bodybuilders and athletes, especially when they want to gain muscle mass. (It means the training volume remains unchanged but the interval time is shortened) For beginners, I think the approach is just the opposite. The training volume that should be completed in 1 hour should be completed in 1.5 hours, so that you can fully recover between sets.

It's very simple, as long as you use your brain. For example, if you are exercising your biceps, you can use a bucket. You can control how much water is in the bucket, which is roughly equivalent to adjusting the weight. You can also use a bucket for your deltoids. You can do push-ups for your chest muscles. There are many ways to do it, including doing it on the ground or with your feet lifted up. Different parts of the chest are exercised. There are also super push-ups, which use three stools, supporting one with each hand, and putting your feet on the third stool. Then lower your body to a height lower than the height of the stools supported by your two hands, and stay there for 5 seconds. Remember to stop, so as to stimulate the muscles.

Based on this article's introduction to what kind of exercise can grow muscles, I believe you all know that there are many ways to grow muscles through exercise. The key is that we don't work hard to stick to it, so we recommend that everyone should insist on exercising in their lives, and we should promote muscle growth through push-ups or dumbbell lifting.