1, equipment: barbell-based.

Dumbbells are not suitable for progressive overload practice mode.

Although dumbbells can help stabilize muscles more than barbells. But to be strong and gain strength, you must lift more weight. The greater the strength, the greater the muscle. Barbells allow you to use more weight than dumbbells.

2, action: compound action practice

There is no need to directly exercise the muscles of a certain part to make it grow.

When you are doing heavy compound movements such as bench press, you have already exercised your chest muscles, deltoid muscles and triceps brachii. At the same time, exercising multiple muscles with greater weight can help you get a more uniform body shape and burn more calories.

3. Time: Please come often.

The more muscles you exercise, the more you will grow.

After each exercise, the weight gain time of muscles is about 48 hours. If you exercise the same part two or three times a week, you will see incredible results!

4, attention: diet and rest

Muscles need food and rest to recover from high-intensity training.

If you want to become stronger and have greater latitude, you must eat more and rest more. This is your foundation! Protein should be taken from different foods at every meal. Eggs for breakfast, meat for lunch and poultry for dinner!

Extended data:

Muscle is mainly composed of muscle tissue. ? Muscle cells are slender and fibrous, so muscle cells are usually called muscle fibers. In the theory of traditional Chinese medicine, muscle refers to human muscle tissue and subcutaneous adipose tissue. Spleen governs muscles, and the nutrition of muscles comes from the transportation and transformation of spleen in Shui Gu. Muscle: name of anatomical structure. Therefore, the fullness of muscles is closely related to the rise and fall of temper. Su Wenping's theory of meteorology: "Dirty is really in the spleen, and the spleen stores muscle gas." Su Wen Wei Lun: "Spleen governs the body."

References:

Muscle? Baidu baike