You can finally feel the strength of your muscles by making a scientific muscle-building plan, eating protein reasonably and persisting in weekly exercise. But one day you will suddenly feel that you can't improve your muscles further. At this time, you should look at your muscle gain schedule, actively adjust your plan, and replace more efficient exercise movements. Next, this article will introduce you to four high-efficient exercises to build muscles, so that you can get twice the result with half the effort on the road of building muscles.

1, barbell bench press: for chest muscles

Barbell bench press is a very classic muscle exercise, which can stimulate the chest and make the chest muscles stronger.

To complete this action, it is necessary to work together with the shoulders and triceps brachii to make the exerciser bear more weight than usual. In this way, it can also stimulate the chest better. This is exactly what other exercises for chest muscles can't do.

2, standing barbell bending: for biceps brachii

Nothing can effectively increase the peak and width of biceps brachii than standing barbell. The point of this action is that the upper arm can't move when moving. If you want to be more effective, you can lift the barbell and lift your torso slightly back. After complete contraction, also put down the barbell. Relax slowly until you recover. In the bottleneck period, standing barbell bending can be used instead of single dumbbell bending, which can make the muscle gain effect more obvious.

3, barbell rowing: for the back muscles

Tiger's back and bear's back? It is the best compliment to a man's back strength. In order to increase the thickness of the middle back and the lower part of latissimus dorsi, barbell rowing must be emphasized. Barbell rowing can not only strengthen the hip hinge! It can also develop hip hamstring muscles and increase the explosive force of hip joint extension. Bending and paddling with the reverse grip can also stimulate the biceps brachii to bear more load, and its benefits far outweigh the isolated action.

4. Wrist flexion in sitting position: for forearm muscles.

Wrist flexion in sitting position can be divided into reverse wrist flexion and forward wrist flexion. One is mainly the muscle group that can be trained to the outside of the forearm, and the other is the muscle group that can be used to train the forearm close to the body. The role of this action in the process of muscle gain is often underestimated, and even some exercisers simply ignore this action. But in fact, whether forehand or backhand, as long as you fully stretch and train regularly, you can achieve remarkable results.

On the road of muscle gain, no matter at what stage, as long as you plan scientifically and eat reasonably, you can achieve the ideal effect!