How to build muscles in the gym: 6 recommended exercise methods

　　a lot of female My friends all think that muscular men are very stylish and handsome. Muscular men are also very popular among women in today's society. However, not every man has muscles. If you want to have toned muscles, you must exercise more in your daily life. In fact, there are many methods that can help us build muscles. Many male You will choose to go to the gym to exercise, so what are the methods of muscle training in the gym?

　　Gym muscle building method:

　　1. Combination of dynamic and static methods

　　The method is to organically combine dynamic exercises and static exercises, moving first and then being still. That is to say, first perform dynamic exercises to the limit, and then fix the angle of the part to be exercised and exert static force for 6-8 seconds, which can be practiced in 2-4 groups.

　　For example: a combination of dynamic and static curls (for biceps brachii), first do 6-8 times with 60-70% of the weight, 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 groups.

　　2. Combination of restraint and concession

　　Use power exercises (restrained contractions). Repeat 5-6 times, and when you can't do it anymore, do the concession work 2-3 times. This combination results in deeper muscle stimulation.

　　3. First exhaustion method

　　This is currently an effective way to increase muscle circumference. The approach is. If you want to develop that piece of fat, first choose local muscle exercises that only develop this muscle. Do it 6-10 times until fatigue and exhaustion. Then run to another device within 3-5 seconds and do a comprehensive muscle group exercise focused on developing this muscle. Use 79% of the weight to reach the limit. In this way, alternate training for about 4 groups, and the muscles will feel great stimulation. According to research, this can effectively stimulate muscle growth and promote its development. Examples are as follows.

　　How to exercise chest muscles in the gym:

　　An effective local exercise to develop the pectoralis major is the supine fly, while an exercise to develop the pectoralis major and other comprehensive muscle groups is the wide-grip bench press. In addition to developing the pectoralis major, it can also develop the triceps brachii, front deltoid and serratus anterior muscles. If you combine supine fly and bench press training, the effect will be better than training alone.

　　4. Fatigue first and then repeat method

　　Do comprehensive muscle group exercises first, followed by local muscle group exercises. For example, in a bench press involving at least four muscles, the main part of the exercise is the pectoralis major, and the triceps brachii does not participate to the maximum extent when exerting maximum force. According to the principle of fatigue first and then repeat, first practice the bench press (using the superset method), and then, lie on the bench and hold dumbbells to do fly exercises.

　　5. Continuous Weight Loss Method

　　Start using heavier weights and go to your max (8-10 reps)； Then the partner lowers the weight and then reaches the limit (4-6 times). The person then has the partner reduce the weight again, and then repeats it to the limit (about 4 times). Do this for about 3 groups in a row, which will make the muscles extremely tense and get the maximum stimulation.

　　For example: Supine press (bench press) (80 kg + 70 kg + 60 kg) / (8 times + 4 times + 4 times) is a large set.

　　Another example: standing curl (35 kg + 30 kg + 25 kg) / (12 times + 6 times + 4 times) is one large set.

　　6. Continuous weighting method

　　The method is to first do a certain movement with light weight, and after completing the exercise easily, then increase the intensity of the exercise to make the muscles feel, and then increase the intensity of the exercise until you can't get up anymore. This method of continuously increasing the intensity and deepening stimulation improves the clarity of the muscles.

　　In fact, many men hope to have a good figure. Muscles are a criterion for measuring whether a male figure is good. Among the methods introduced above, male friends can choose according to their actual situation. Only by exercising toned muscles will they be more popular with female friends and will also be very beneficial to their own bodies.

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