Muscle quick training is a must-read for men

　　First of all, you have to believe that you can become a big guy. Don't think about genetic factors and bone structure. You have to set a goal for yourself and then train hard to achieve it. Remember, if you doubt yourself, you will fail. Never put obstacles in your way.

　　The second step is hard training, which is the most basic exercises performed with heavy weights. Use more barbells and dumbbells and less use of combined equipment and pulleys. Do more strength exercises to mobilize all the muscles in your body.

　　Basic exercises include:

　　Chest: bench press, incline bench press, dumbbell chest expansion.

　　Back: pull-ups, rowing exercises.

　　Shoulders: press, behind-the-neck press, flyes.

　　Arms: barbell and dumbbell curls, chest push down, arms flexion and extension (weight-bearing).

　　Legs: Squat, extend the calf, bend the calf (combined equipment).

　　No matter which exercise you perform, it must be heavy weight and low reps, only in this way can muscles grow. When doing each action, start with a set of 12 exercises to warm up, and then do 6 sets. Each set should add some weight appropriately, but reduce the number of times. The last two sets can only be done once. Each set must be done with all your strength, that is, you must reach failure (cannot do it anymore) when doing the last movement. Note that the weight added in each set should be appropriate, that is, when you complete the last movement, you just feel exhausted. Then there should be adequate rest between sets.

　　Don’t pay too much attention to muscle lines at this stage. You can break through stagnant conditions in certain muscles by changing movements. For example, half squats can increase the weight of the load, thereby enhancing muscle stimulation and promoting muscle growth. Note that you must have companion protection during training.