How to build muscle lines for men

Every male who goes to the gym hopes to have perfect body lines through exercise. For some novice enthusiasts, the first thing they need to do is to turn the flesh on their body into blocks. Only by using the correct exercise methods at a certain time can they develop the muscle lines they want. If they cannot turn fat into muscle, they will feel fat. So, how do men build muscle?

First exhaustion method

The pre-exhaustion method is currently an effective method to increase muscle circumference. If you want to develop a certain muscle, first choose the part of that muscle to strengthen the training. Do it 6-10 times until fatigued and exhausted. Then run to another machine within 3-5 seconds and do a comprehensive muscle group exercise focusing on developing this muscle. Use 79% of the weight to reach the limit. Do this alternating training for about 4 sets. The muscles will feel great stimulation, which can effectively stimulate muscle growth and promote its development.

Supine Fly Combined with Bench Press

If you want to exercise the pectoralis major, an effective training method is to combine supine flyes and bench presses. The exerciser first does supine fly exercises with a weight that he can only lift 6-10 times, until he can't get up anymore, then runs to the bench press rack and does bench presses with 60-70% of the prepared weight, doing his best to lift as many times as possible, and one set is counted until he reaches exhaustion. Do about 4 sets in total, with a total cumulative exercise volume of 8 sets, about 50 times.

Multi-directional raise

If you want to exercise the deltoid muscles, you can use the method of raising the muscles in different directions. For example, the front raise focuses on the anterior bundle of the deltoid muscles; the lateral raise develops the middle bundle of the deltoid muscles; and the rear oblique raise trains the posterior bundle of the deltoid muscles. Or you can choose the wide push method behind the neck, which can not only exercise the deltoid muscles, but also develop the triceps, and also affect the pectoralis major and serratus anterior muscles. You can also combine the two exercises together for better results.

Weight-bearing recommendations:

1. Superset method: Exercise the three antagonistic muscles (chest and back muscles, biceps and triceps, quadriceps and biceps femoris) alternately without resting between sets. In this way, each part can recover while exercising another part, and the calories consumed are far greater than traditional interval training, forcing the body to use fat for energy.

2. Giant set method: Choose three or four completely different exercises to form a giant set, such as biceps, calves, back and chest, one set each, without rest in between. Then immediately repeat several cycles. This way, each part of the body has enough time to recover, and the energy consumed is greater than that of confrontational combination exercises, which can better sculpt muscle lines.

3. Continuous tension method: requires the muscles to remain continuously tense during the movement. When pushing up, you should do peak contraction. When squatting, do not stand up straight, so that the muscles always resist the weight instead of supporting the weight with the bones. When returning to any movement, be sure to control the lowering of the weight and do not give the muscles any chance to "catch their breath".

4. "Stretch" training with medium and small weights: Arrange "stretch" exercises in the second half of the training of a part. Do it 12-15 times with standard movements, and the weight should be 60%-70% of the maximum weight. Because the movement standards are high, it has a good effect on beautifying muscle shapes while depicting lines.

The above are several methods that can help male friends to develop muscle lines. You should choose the appropriate method according to your own situation. This can reduce many problems such as time and effect. What everyone needs to remember is not to fish for three days and then dry the net for two days, as this will not achieve the desired effect.