1, using free weight training.

You can lift the maximum load with a barbell. The greater the weight, the greater the stimulation, which means more muscles. Dumbbell is a very good auxiliary exercise equipment, but it is not suitable for main training. Please stay away from the fitness equipment.

2. Do combination exercises.

If you have practiced basic strength and muscle mass, a single training is not bad, but if you are going to gain muscle, it is best to stimulate multiple muscles at the same time.

Instead of endless biceps bending, palms outward, palms inward, pull-ups and barbell strokes.

You don't have to stretch your arms, you can do bench press, lift pressure, or bend your arms in parallel bars.

Of course, don't do leg flexion and extension, do some squats and hard pulls.

3. do full-body training.

Don't listen to the advice of bodybuilding magazines. When you have laid a good foundation, it is good to do some body separation training, but only if you can squat with a weight of 300 kg.

Please refer to the 5×5 project on the website of StrongLifts for squat. This project requires training three times a week, including some combined exercises such as squat, hard pull, bench press, barbell rowing, barbell lifting to the head, pull-ups, parallel bars arm bending and so on.

4. Ensure recovery.