We know that if you want to gain muscle, you must gain weight and put more load on your muscles. In order to resist heavy weight, the body must let the muscles grow. But not all muscle groups need intense stimulation. Different muscle groups should choose different weights.

First of all, we should understand a concept, that is, red muscle and white muscle. Red muscle is weak in explosive force and strong in persistence. The white muscle is explosive and can lift a lot of weight instantly, but its endurance is not good. Skeletal muscle in our body is made up of red muscle and white muscle. Some muscle groups have more white muscles, some muscle groups have more red muscles, and some muscle groups have similar white muscles and red muscles. According to the different composition of muscles, we should use different training methods to make each muscle group get the best training and maximize growth.

1. pectoralis major

This muscle group belongs to white muscle, with many components and a very good sense of congestion. An experienced trainer, the difference between chest circumference before and after training chest muscles is at least 10 cm. Heavy bench press is a good choice for pectoralis major.

2. latissimus dorsi

The composition of red muscle and white muscle in this muscle group is similar. Need medium weight, multi-group stimulation. At the same time, because there are fewer blood vessels in the back, the nerves are not particularly sensitive, and it takes more groups to make the latissimus dorsi fully congested.

3. Shoulder muscles.

It can be divided into three bundles: front, middle and back, all of which belong to endurance muscles, with more red muscles. Insensitive to stimulation, small weight and multiple groups are better means to train the shoulder three beams.

4. Arm muscles

There are many red muscles in the front of biceps brachii, and there are also many groups with small weight. It would be better to focus on control.

The back of triceps brachii belongs to the middle muscle group, with medium weight and many times.

5. thigh muscles

Because the leg muscles are special, we often use this muscle group, so it is better to train many times with heavy weight.

As for the specific proportion of red muscle and white muscle, it should be above average.

In addition, people who have just started to get in touch with fitness, especially girls, should do what they can and don't strain their muscles. We should always remember that it is either important and useful, and we should stick to and rely on the correct methods.