The most professional fitness and muscle-building plan to build muscles!

How do muscles grow? The principle is to destroy the original state of muscle fiber adaptation, put pressure on it, and then promote the production of new muscle fibers. Men should start from this aspect to increase muscle mass. Although it is difficult in the early stage, as long as you persist, you can eventually achieve the goal of increasing muscle mass. So, what is the most scientific fitness and muscle-building plan?

1. Chest

Barbell Press

The bench press is the most effective way to get stronger in a short period of time. This classic movement provides the best stimulation for the chest. With the help of the shoulders and triceps, you can push heavier weights (therefore better stimulation of the chest), which other chest exercises cannot do. Heavy bench presses should be arranged at the beginning of chest training. It is necessary to train the shoulders and triceps at the same time, as we will talk about below.

2. Biceps

Standing Barbell Curl

Although dumbbell curls have many advantages, no other exercise can increase the peak and width of the biceps like a strict standing barbell curl. The more popular way to do this exercise is to shake the body, but it is better to keep the waist and upper body stable to increase the stimulation. And using both hands at the same time can bear more weight than dumbbell curls.

3. Backs

Bell rowing boat

This exercise is unparalleled in adding thickness to the mid-back and lower dorsi. Experienced athletes will change the side emphasis of the muscles stimulated by changing the grip and the angle of the pull. A narrower grip will stimulate the lower dorsi more, while a wider grip will focus on the upper dorsi and mid-back; pulling the barbell toward the chest will involve more of the upper dorsi; pulling toward the lower abdomen will put more pressure on the lower dorsi.

4. Forearms

Seated wrist raise

This Arnold favorite is often underestimated and misused. Some lifters avoid forearm work on purpose, but others who use it regularly don't see much improvement. This is because they don't fully extend the bar at the bottom of the movement. For best results, let the barbell rotate outward on your fingers as much as possible before lifting the weight as high as possible. Keep your thumbs under the barbell instead of wrapping around it to ensure a greater range of motion. Don't be lazy, guys!