Talk about the exercise experience of quickly growing muscles

First of all, you must firmly believe that you can become a big guy. Don’t think about genetic factors and bone structure. You must set a goal for yourself and then achieve it through hard training. Remember, if you doubt yourself, you will fail. Never set obstacles for yourself.

The second step is hard training, that is, perform the most basic exercises of heavy weight. Use more barbells and dumbbells, use less combined equipment and pulley tensioners. Do more strength exercises to mobilize the muscles in the body. Basic exercises include:

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

Recitation: Pull-up, rowing practice.

Shoulder: push, push back of neck, flying bird.

Arm: barbell, dumbbell curl, push down on the chest, flexing and stretching arms (bearing weight).

Legs: squat, stretch the calf, bend the calf (combined equipment).

No matter which exercise, it must be heavy or low, only this muscle can grow. When doing each exercise, start warming up with a set of 12 exercises, and then do 6 sets. Each set should add some weight appropriately, but the number of times should be reduced. The last two sets can only be done once. Each set should do all your strength, that is, you should be exhausted when doing the last movement (can't do it). Note that the weight added in each set should be appropriate, that is, you should feel exhausted when completing the last movement. Then, the rest between groups should be sufficient.

This stage should not pay too much attention to muscle lines. You can use methods to change movements to break through certain muscle stagnation. For example, using half-squats can increase the load weight, thereby strengthening the stimulation of muscles and promoting muscle growth. Pay attention to having peer protection during training.

Weightlifting is also effective

I recommend some weightlifting movements to you, such as deadlifting, snatching, clean and jerk, etc.

Training intensity is another problem that plagues young bodybuilding enthusiasts and athletes, especially when they want to grow muscle mass. (Refers to the amount of training remains unchanged and the interval time is shortened) For beginners, I think the practice is just the opposite. Use the amount of training that should be completed in 1.5 hours, so that you can fully recover between the two groups. You can do your best to complete each movement, so that you will not be unable to complete heavy exercises due to insufficient endurance.

Some young people have misunderstood the concept of "big weight". Large weight is relatively important, and the heavier the better. If used improperly, the muscles will not only fail to grow, but will greatly increase the chance of injury. Weight is the method we use to achieve our goal. The purpose is to put the large load on the muscles as much as possible.

To make muscles grow, you must use heavy weight training. If you borrow the strength of the back muscles when doing barbell curls, then you think this kind of leverage training will increase the muscles, which is to deceive yourself.

Borrowing training is indeed an effective training method, but it depends on whether it is used properly. For example, when doing a borrowing curl, the weight is 225 pounds (102 kg), and the biceps will be fully stimulated. If you use 80 pounds (36 kg) for a borrowing curl, you will get nothing. (The weight used is for a relatively advanced bodybuilder)

Don't overtrain?

If you want to grow muscles, you must be careful not to overtrain. When I started to practice bodybuilding, I practiced six times a week, but each part of my muscles did not exceed twice a week.

To achieve maximum muscle growth, you can only practice twice per part per week. According to Wade's training rules, you can practice all the muscles in your body once within three days, twice a week, so that each part of your muscles will have enough time to recover.

I advocate being a little "crazy" from time to time during training. From a long-term perspective, training according to a careful plan is of course beneficial, but over time, it often causes muscle growth to stagnate. At this time, you can only continue to move forward if you break the rules.

The importance of diet

Diet is also very important for muscle mass. Many young people work hard to eat steak, chicken and drink a lot of milk in order to grow. You should think that the body's absorption capacity is limited, and you can only consume a certain amount of nutrients per meal, and excess calories will be converted into fat.

A reasonable diet is to eat less and more meals, and be nutritionally balanced. I usually eat well for breakfast and then drink a protein drink. In this way, there is sufficient protein and carbohydrates in my body for muscle growth at any time.

This recipe is the best way to provide muscle growth, but it is not good for muscle lines. If you find yourself growing fat instead of muscle, eat less or practice harder. Don't get used to having a lot of fat on your body, because it's not easy to lose them.

Calps and abdominal muscles

Young bodybuilders often ignore exercises for abdominal muscles and calf. They seem to think that the muscles in these parts are not very important, and there is still time to practice in the future. This idea is wrong. You must include exercises for calf and abs in your training plan.

The triceps of the calf grow very slowly, and we should train this part of the muscles at the beginning of the training. The abdominal muscles are also very important. In the past, my calf muscles were also poor, and I only paid attention to calf training until someone gave me some advice. He told me that a 200-pound (91 kg) person had a load of 300-400 pounds (136-182 kg) per calf when walking and running. Therefore, only 800-100 pounds (364-455 kg) during bodybuilding training will the calf muscles grow. At that time, my heel lifting exercise was only 500 pounds (227 kg). After I was overweight training, the calf muscles really grew. This is the muscle. If it wants to grow, it must be done with a large weight and strong stimulation.

The first one is the first one

Training large muscle mass does not mean that you can definitely become a top bodybuilder. But if you want to carve muscles carefully, the muscle mass must be long. That is to say, the strongest person may not be able to win the championship in the competition, and if the size is not big enough, you will not be qualified to participate.

Remember that large muscle mass is associated with a strong body. To be strong, you must use high weight to train hard. This is the secret, this is the law.