Is there any way to make men gain muscle quickly? For men who love fitness, they want to gain muscle quickly. Because rapid muscle gain can make all the proportions of the body more perfect, then what methods can make men complete muscle gain quickly? Let's have a look!

Is there any way for men to gain muscle quickly 1? First, adopt the "pyramid" training method.

The first four years of bodybuilding training are mainly to make yourself strong as soon as possible and to have people like Arnold as soon as possible. Muscle mass like Schwarzenegger also takes into account the proportional development of muscles in various parts of the body.

Because I am young, I started very fast, but now I prefer to use a slower speed. At that time, the strength training was very effective in increasing muscle circumference. Now it's not the way I use to build high-quality muscles.

I think the number of power training should be controlled and should not be used in the last few times of each group. Instead, try to do it several times at the end of each group and pay more attention to putting pressure on the muscles to avoid injury.

At that time, in addition to muscle shaping exercises (such as chest clamping and concentrated bending). ), I mainly used Wade's pyramid training method to gradually increase muscle stimulation and obtain rapid muscle growth, that is to say, to increase weight in groups and gradually reduce the number of times.

In this way, at the beginning of each exercise, I warm up my muscles with lighter weight and more times, then increase my weight in groups and then decrease it until I reach the maximum weight. I can do it safely 4~6 times in the "steeple group".

I think the combination of higher frequency (12~ 15) and lower frequency (4~6) can train high-quality and strong muscles. /kloc-pyramid training began at the age of 0/6, and it is often used now.

Second, the power of Norwegian style.

I especially like Arnold's sentence: "If you want to be a champion, you must endure the pain and break through the obstacles on your way."

With his encouragement, no matter how bad the conditions are, I also use high-intensity training. I often do some forced times, descending group training, and occasionally do some ultra-high-intensity exercises that can really shake my muscles.

If you like, you can also try to do crazy and shocking training, just do it occasionally (every body part 1 time within 2 months) and have enough recovery time (1 week).

For back shock training, I can do 30 sets of pull-ups with different grips or hard pull with weight. On the training day of both arms, in order to shake my muscles, I can do 20 groups of barbell bending, sometimes even countless groups, until my muscles are exhausted.

I think that although impact training is difficult to recover, it is more rapid and effective for muscle growth.

To give full play to the advantages of high-intensity training, you must also have a training partner who can be consistent with you in hard training. When I am doing high-intensity leg training, my training partner will find some reasons to be afraid of pain, such as knee injury or something else, and will not train with us.

Later, I thought that he didn't want to train with me because I did better than him, or I could tolerate pain and pain more than him. I appreciate the painful "care". My tenacious will always enables me to surmount the obstacles of pain and pain, thus becoming an excellent bodybuilder.

Third, the California dream.

20 years old, weighing more than 225 kg, began to prepare for his first bodybuilding competition. At the age of 2/kloc-0, he participated in a local bodybuilding competition and won the championship, which led to the idea of going to the United States for development. I went to Temple Gym in Birmingham, England for the first time and vowed to be an excellent bodybuilder.

Last year, my dream finally came true. Training at the Gold Medal Gymnasium in Venice, California, like Arnold? What Schwarzenegger did in the movie Weightlifting. My goal now is to become the best professional bodybuilder as soon as possible.

Nevertheless, I have never forgotten how my dream was realized through unremitting efforts in a humble, gloomy and cold "gym" in my youth.

I hope you can do everything I do. One must always look for something that can power your mind and body. As long as you keep your feet on the ground, you will definitely get closer to your goal.

Fourth, train hard.

Before 16, I was a football and ski jumping enthusiast. After starting bodybuilding training, I gained 25 Jin in the first year. Maybe my figure is very suitable for bodybuilding, so it is easy to grow muscles even if my movements are not standardized.

In the next three years, I made a "rapid muscle gain plan", strictly following the principle of fully recovering from hard training to achieve muscle gain, and I gained another 70 pounds.

I can gain muscle quickly, first of all because I have accumulated a lot of fitness knowledge from various fitness magazines, and also because of my idol Arnold? Schwarzenegger and his film Weightlifting.

Although I live in a small town in a remote area of Norway, I often try to apply the skills, methods and principles taught by bodybuilding experts and stars in magazines to my training.

I often like weight training, because I grow faster than my peers and become stronger. Because the gym is small, you can only use two benches for barbell support when squatting, and other methods are not needed.

I didn't have a barbell rack until I saw Arnold doing a squat in the movie Mercury Iron.

The climate in Norway is cold. Before each training, I have to warm up 10 minutes to ensure that my nerves and muscles are fully mobilized. In addition, I have to do my parents' work while training, because they don't support me to practice bodybuilding.

Those who think that bodybuilding can't be practiced without good environment and equipment need not worry. I think your conditions and equipment must be much better than mine.

Fifth, find the most suitable training method.

The "rapid muscle building program" was used by me 17~20 years old, and it can also help many novices avoid making mistakes in training.

It can give muscles enough time to recover after intensive training. I practice four times a week and twice a week for each body part according to the training arrangement for the first year. Each training only uses moderate intensity to stimulate muscles, and the amount of exercise is limited. Only two exercises are done for each part.

When I need to increase intensity and exercise, I only need to train one main part at a time. This means training five times a week, except for the calf and abdominal muscles, 1 week only trains one body part 1 time.

It should also be noted that even though I am only 17 years old, I have not overlooked any details. For example, many experienced bodybuilders only do 3-4 groups of leg exercises, but the leg is not as small as the lateral head of deltoid muscle, and the biceps femoris is much larger than the biceps brachii.

If you do biceps brachii exercises at least 10, why not do biceps femoris exercises above 10? ! At the same time, I have never neglected the training of trapezius and deltoid muscles.

Tip: To be an excellent bodybuilder, you must make the muscles of all parts of your body develop in a balanced way. I am glad that I can keep my figure in proportion from the beginning, and I firmly believe that this will run through my whole bodybuilding career.

Is there any way to make men gain muscle quickly? In our daily training, we all train by moving and paddling, and through joint activities, the muscles stretch and contract.

This kind of training method is called centrifugal contraction and centripetal contraction, which is the most commonly used training method and the most effective muscle strengthening training rule, and has a very good effect on enhancing muscle strength and girth.

However, there is another training method, which can also stimulate muscles greatly, enhance their strength and quality, and achieve the training effect without body joint activities.

This kind of training seems to be static, but the muscles keep their strength and are in a state of tension. This kind of training is called isometric contraction training.

Isometric contraction does not need joint movement to drive muscles to stretch or shorten, but only needs to keep joints and muscles in their original status quo to achieve training effect.

Increasing your muscle strength can enhance your muscle mass and increase the stability of joints. Today, we will use isometric contraction to train your whole body muscles.

Plate support is the most typical isometric contraction training action, and it is also a very popular training action. In this movement, the joints of the body do not move, and the muscles do not lengthen or shorten, but it has an extraordinary training effect.

This action has a good training effect on the muscles of the whole body, which can enhance the core strength of the body and the stability of the shoulder, hip, knee and ankle joints.

Action essentials: Hands, elbows and feet should touch the ground, the body should be straight, the head should not be raised, and the abdominal muscles should actively exert strength and bear pressure. This action can be used in abdominal muscle training and core training.

In leg training, we usually use squats to train, but here we use static squats to train leg strength, which is what we often call "Zama Bu".

The main point of action is to separate your feet shoulder width apart, then squat down until your thighs are parallel to the ground, and the angle between your calves and thighs is 90, then keep still and keep breathing rhythm.

This action has a good training effect on our hips, thighs and abdominal muscles, which can increase the stability of our pelvis;

You can also lean your body against the wall, with your legs in front of your body and your whole body in a zigzag shape, which will stimulate the quadriceps and strengthen our leg strength.

We can also train by hanging, hanging our bodies on the horizontal bar and holding the horizontal bar with both hands to keep the muscles tight and elongated.

Doing so can enhance our arm strength and grip strength. You should know that grip strength is very important in many trainings. When pulling hard, if the grip strength is not enough, you can't train normally and you can only interrupt.

In suspension, we can lift our legs so that the upper and lower limbs form a 90-degree angle and the body is L-shaped, and then keep our posture. Through this action, we can strengthen our abdominal muscles and enhance the stability of the core.

The training mode of isometric contraction can be applied to anyone, not only to regular trainers, but also to beginners. It is a very simple and effective training mode, which can strengthen their muscle strength and quality in the early stage of fitness and make them grow faster.

At the same time, it is also a great training method for patients in the recovery period after joint injury, so that you can strengthen your muscles and accelerate your recovery without damaging your joints.