How do you train a muscular man

Nowadays, people's aesthetic tastes tend to favor muscular men, so many boys want to have more beautiful muscles. In fact, if you want to exercise them, you still need to master the method. Basically, don't exercise at the cost of damaging your body. Most of the time, you need to use equipment for training, but you must be moderate and don't do too much intense exercise.

5. High density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high density. To increase muscle mass quickly, you need to rest less and stimulate the muscles frequently. “Multiple groups” are also based on “high density”. When exercising, you should focus on training as if you were fighting a battle and not think about anything else.

6. Thought and action are consistent: The work of muscles is controlled by nerves. Concentrated attention can mobilize more muscle fibers to participate in the work. When practicing a certain movement, you should consciously align your mind and movement, that is, think about which muscles are working when you practice. For example: when doing standing curls, you should lower your head and look at your arms to see your biceps slowly contracting.

7. Peak contraction: This is a major rule for making your muscles look very distinct. It requires that when a certain movement reaches the most tense position of muscle contraction, maintain this most tense state of contraction, do static exercises, and then slowly return to the starting position of the movement. My method is to count from 1 to 6 when the muscles feel the most tense, and then release them.

8. Continuous tension: The muscles should be kept tense throughout the entire set. Do not let them relax (not in a "locked" state) at the beginning or end of the movement, and always reach complete exhaustion.

9. Relaxation between sets: Stretch and relax after each set of movements. This can increase blood flow to the muscles, help eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.

11. Eat protein after training: Protein demand reaches its peak 30 to 90 minutes after training, and protein supplementation is most effective at this time. But don't eat right after training, wait at least 20 minutes.

12. Rest for 48 hours: After a local muscle training, you need to rest for 48 to 72 hours before the second training. If you are doing high-intensity strength training, 72 hours between two local muscle training sessions is not enough, especially for large muscle masses. However, the abdominal muscles are an exception. Unlike other muscle groups, they must be stimulated frequently. They should be trained at least 4 times a week, each time for about 15 minutes. Choose three exercises that are most effective for you, do only 3 sets, 20-25 times in each set, and do them until exhaustion. The interval between each set should be short, no more than 1 minute.