How do boys build muscle?

Girls want curvy figures when they pursue beauty, and similarly, boys want a perfect body when they pursue beauty. The embodiment of a boy's perfect body is muscles, so many boys expect to develop strong muscles through long-term exercise. So, how do boys build muscle? What are some quick and effective methods? Based on the physiological characteristics and body structure of men, here are some exercise methods that are helpful for boys to build muscle.

First of all, you have to believe that you can become a big guy. Forget genetics and bone structure. You have to set a goal for yourself and then achieve it through hard training. Remember, if you doubt yourself, you will fail. Never put obstacles in your way. The second step is hard training, which involves performing the most basic exercises with heavy weights. Use barbells and dumbbells more often and use fewer combination machines and pulleys. Do more strength training to mobilize all the muscles in your body.

Basic exercises include:

Chest: bench press, incline bench press, dumbbell chest expansion.

Back: Pull-ups, rowing exercises.

Shoulders: Press, press behind the neck, flyes.

Arms: Barbell and dumbbell curls, chest push-downs, arm flexion and extension (with weights).

Legs: Squats, calf extensions, calf curls (with equipment).

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.

How boys build muscle? First of all, they need to have a persistent heart. The effect of exercise cannot be seen in two or three days, so only through long-term exercise and perseverance can good results be achieved. In addition, mastering good methods and exercising scientifically and rationally can achieve twice the result with half the effort. The methods introduced above are proven to be effective and everyone can learn from them.