It is best to train the whole body muscles;

Squat is undoubtedly the best choice for overall muscle growth. It is estimated that it can involve hundreds of muscles in the upper and lower parts of the body and play the role of power or stabilizer. After all, when squatting, you should support the weight of 100 kilograms on your back. )

Because squat involves so many muscle fibers, it is the best training to promote the level of growth hormone in all training. Japanese researchers found in a study in 2006 that more growth hormone means more muscle growth.

Best overall abdominal muscle training: ginseng belly

With a little modification, all four muscles (rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis) in abdominal muscle area can be stimulated.

If you don't have more time to train your abdominal muscles, then remembering these can make you get twice the result with half the effort.

The overall growth of deltoid muscle is the best: compared with barbell compression, dumbbell compression can stimulate more muscle fibers in the middle deltoid muscle and less muscle fibers in the front deltoid muscle.

Because the deltoid constitutes the largest muscle part of the deltoid, it can bring width and roundness to the shoulders, so if you want to practice the circumference of the deltoid, you should first choose dumbbells instead of barbells.

Best triceps growth: eagle flexion and extension

You may like to press the triceps until the drawstring is about to break. But when was the last time you did arm flexion and extension? Because pressing down is only a single joint training, you may be limited by how much weight you press down at a time, which is why arm flexion and extension will eventually win compared with overall muscle growth.

This multi-joint training involves the shoulder joint and elbow joint, which means that you can control more weight (as you enter a higher level of training, your weight plus extra disc weight) to achieve greater muscle circumference breakthrough.

Best biceps growth: barbell bending

Some people may prefer curved bars to straight bars, but change is only one factor to achieve better coordination of arm muscles, so we suggest that you mainly use straight bars for barbell bending and curved bars for movement change.

Recently, we tracked and compared two groups of gymnasts who used the straight bar and the curved bar, and found that in the repeated group of 10, the person who did the straight bar barbell lift could lift more weight, but the curved bar was not as good. Lifting more weight means that more muscle fibers can gain stimulation and growth potential.

Optimum latissimus dorsi width growth: wide grip latissimus dorsi pull-down

Some researchers asked 10 experienced bodybuilders to complete the front pull-down of the wide grip neck, including the front grip, the back grip and the middle grip, and then pull-down after the wide grip neck. At the same time, EMG is used to record muscle activity.

The muscle fibers of latissimus dorsi participate in the wide grip in front of the neck most, and the reverse grip is a little worse.

Best overall chest muscle growth: dumbbell flat push

Compared with barbell bench press, deltoid muscle is less involved, because the arm can extend more to the outside of the body with dumbbell.

Less involvement of deltoid muscle means more stimulation to pectoral muscle, which will bring you the maximum growth of pectoral muscle you expect.