Author: Arnold Schwarzenegger, winner of the seven-time "Mr. Olympia", is a famous movie star and an idol of bodybuilders. Even today, his incomparable biceps and pectoral muscles are still talked about by people. This article is his viewpoint and method on how to exercise long muscles through personal experience, which is worthy of serious consideration and reference. The purpose of bodybuilding is how to effectively increase the muscle mass of all parts of the body through training. For senior bodybuilders, peak contraction, intermittent control, borrowing rules, special equipment, complex recipes and new scientific training methods are needed to carve their bodies and make them more perfect. For the majority of bodybuilders and intermediate bodybuilders, we should focus on the growth of muscle mass. If they concentrate on the above complex training, they will not promote muscle growth, but will hinder muscle growth. You must want to know how I make my whole body muscular through exercise, if I stretch my muscles by 20 or 30 Jin (9. 1 kg or 13.6 kg) quickly? This is also the first problem I encountered when I started to exercise at the age of 0/6. My experience. First of all, you should firmly believe that you can be a big shot. Forget about genetic factors and bone structure. You should set yourself a goal and then achieve it through hard training. Remember, if you doubt yourself, you will fail. Never set obstacles for yourself. The second step is hard training, that is, carrying out the most basic weight-bearing exercises. Use barbells and dumbbells more, and use less combined equipment and pulley tensioners. Do more strength exercises to mobilize your whole body muscles. Basic exercises include: chest: bench press, inclined plate bench press, dumbbell chest expansion. Back: Pull-ups, rowing practice. Shoulder: Push, push behind the neck, reflexive bird. Arms: barbell, dumbbell bending, chest push-down, arm flexion and extension (load). Legs: Squat, stretch calf, bend calf (combined instrument). No matter what kind of exercise, it is necessary to have a large weight and a low number of times to make muscles grow. When doing each movement, first do a group of 12 exercises to warm up, and then do 6 groups, each group should increase some weight appropriately, but the number of times should be reduced, and the last two groups can only do it once. Each group should try their best, that is, they should be exhausted when doing the last movement. Pay attention to the appropriate weight of each group, that is, you feel exhausted after completing the last action. Then rest between groups should be enough. Don't pay too much attention to muscle lines at this stage. You can break through the stagnation of some muscles by changing your movements. For example, the use of semi-squatting can increase the load, thus strengthening the stimulation of muscles and promoting muscle growth. Pay attention to peer protection during training. Weightlifting is also effective. I recommend some weightlifting moves for you, such as hard pull, snatch and clean and jerk. Franco Columbus used to be a weightlifter. His muscular lines are so powerful that a bodybuilder can never reach his level. Training intensity is another problem that puzzles young bodybuilders, especially when they want to grow muscle mass. I often read in fitness magazines: "You should finish a training course in a shorter time. Compress one hour of training to 40 minutes. " For beginners, I think it's just the opposite. It takes 1 hour to complete the training, so that the two groups can fully recover. In this way, you can try your best to complete every movement, and you won't be unable to complete heavy exercises because of lack of endurance. Some young people misunderstand the concept of "heavy weight". Weight is relative, not the heavier the better. If used improperly, muscles will not grow, but will greatly increase the chance of injury. Weight is the means we use to achieve our goal, that is, to put as much load on our muscles as possible. In order to make your muscles grow, you must do heavy weight training. If you use the strength of your back muscles when doing barbell bending, if you think that this strength training will make your muscles grow, you are lying to yourself. Lever training is indeed an effective training method, but it depends on whether it is used properly. For example, the biceps brachii will be fully stimulated when lifting weight is 225 pounds (102 kg). If you lift with 80 pounds (36 kilograms), you will get nothing. Don't overtraining If you want to grow muscles, you must be careful not to overtraining. At the beginning of fitness, I practiced six times a week, but the muscles in each part did not exceed twice a week. In order to maximize your muscles, you can only practice every part twice a week. According to Wade's training rules, you can practice once every three days and twice a week, so that each muscle has enough recovery time. I advocate being "crazy" from time to time in training. In the long run, it is beneficial to train according to a careful plan, but after a long time, muscle growth often stagnates. At this point, you can only move on if you break the routine. When I was in Austria, my friends and I sometimes went to the Woods on a whim and did squats in groups until we couldn't get up. Then build a bonfire and have a picnic. At that time, we felt like ancient barbarians. This kind of ultra-intensive training is not once a day, but it allows me to break through the limit and gain more motivation. Even a well-trained bodybuilder like Lee Labuda will imagine himself as a mythical hero and gain great motivation to break through the training limit. Because athletes at a certain training level can't grow muscle mass without a little crazy energy. Then again, you can't be so crazy and stupid that you get hurt. Once injured, it will fall back to the level of weeks or months ago, let alone gain muscle. The importance of diet is also important for long muscle mass. Many young people desperately eat steak, whole chicken and drink a lot of milk for long pieces. You should think that the body's absorption capacity is limited, and you can only take in certain nutrients every meal, and the excess calories will be converted into fat. A reasonable diet is to eat less and eat more, with balanced nutrition. I usually have a big breakfast and then a protein drink. In this way, the body always has enough protein and carbohydrates for muscle growth. This diet is the best way to supply muscle growth, but it is not good for muscle lines. If you find yourself growing fat instead of muscle, eat less or practice more. Don't get used to having a lot of fat, because it is not easy to lose them. Young bodybuilders with calves and abdominal muscles often ignore the exercise of abdominal muscles and calves. They seem to think that the muscles in these parts are not very important, and there is still time to practice in the future anyway. This idea is wrong. You must include calf and abdominal muscle training in your training plan. Triceps surae grows very slowly, and this part of muscle should be practiced at the beginning of training. Abdominal muscles are also important. I used to have bad calf muscles, and I didn't pay attention to calf training until someone gave me some advice. He told me that when a 200-pound (965,438+0 kg) person walks and runs, the load on each calf is 300-400 pounds (65,438+036-65,438+082 kg), so he only uses 800-65,438+002 kg in bodybuilding training. At that time, my heel lift exercise was only 500 pounds (227 kilograms). After my overweight training, my calf muscles really grew up. Muscles are like this. If you want it to grow up, you must use heavy weight and strong stimulation. Just because you are the first to become a big muscle doesn't mean that you will definitely become a top bodybuilder. But if you want to carve the muscle, then the muscle block must be long. In other words, the strongest person may not win the championship in the competition. If he is not old enough, he is not qualified at all. People always think that Frank Zan (who won Mr. Olympia three times) is not a big bodybuilder, which is nonsense. Frank's skeleton is very small, so he will never grow up like me. Although he weighs only 180 pounds (83 kilograms), he is very strong. He used to work out with me in the gym, and I was 50 pounds (23 kilograms) heavier than him. We all gained 40 pounds (20 kilograms) of muscle through training, but his head is smaller than mine. It should be said that his progress is greater than mine. Remember, big muscles are associated with a strong body. To be strong, you must carry out hard training with heavy loads. This is the mystery, this is the law.