Muscle Building Fitness Plan for Men

Men often want to have a strong and healthy body. However, some men have many doubts because they often find that their body shape has not changed much when they are exercising. So for those who want to gain muscle, they should have their own plans and methods. I just have some suggestions in this regard so that those who need it can understand. So what is the men's muscle-building fitness plan_men's muscle-building weekly training plan?

Warm up by jogging for 10 minutes or doing other stretching exercises, then proceed with the following exercise.

1. Pectoralis major (you should know which part it is, so I don't need to explain): Barbell training method: flat barbell lying press, incline barbell lying press, decline barbell lying press!

Dumbbell training methods: Flat dumbbell push-ups and flyes, Incline dumbbell push-ups and flyes, Decline dumbbell push-ups and flyes

Why do we need both barbells and dumbbells? Barbells build large muscle groups, and dumbbells assist small muscle groups. It's meticulously crafted!

Same effect!

In addition to these two types, the gym also has cross-pull chest press and butterfly machines, which are also machines for sculpting the fine parts of the chest muscles!

2. Back muscles (there are many types, the broad back muscles are the easiest to hear about. Just buy magazines as I said to learn about the muscle groups clearly, otherwise you won’t get any results if you don’t even know which part you are training): the most critical part that can make you an inverted triangle

Exercises: Pulldowns, seated cable row, barbell row, dumbbell row, wide-grip pull-ups and close-grip pull-ups

3. Shoulder muscles: divided into deltoid and trapezius muscles, which are also the main body of the inverted triangle body shape and can make your shoulders wider!

Action:

Deltoid muscle (the shoulder area above the two heads of the arm, divided into the anterior deltoid muscle, the middle deltoid muscle and the posterior deltoid muscle. If you train this well, your shoulders will become round and you will look good in clothes):

Overhead barbell press, overhead dumbbell seated press, dumbbell front raise, standing upright row! Side raise and bent-over side raise.

Trapezius (The trapezius muscle is the muscle from the neck to the tail of the shoulder. It makes you look more manly after training! Most people don’t have it, only those who do bodybuilding or fitness have it):

Barbell shrugs, dumbbell shrugs! Do it with heavy weights!

4. Arm muscles: 2 heads and 3 heads

Biceps (the muscles that bulge when the arm is bent in the same direction as the face are called bicipital muscles): barbell curl (the most important), priest curl, dumbbell curl! These are the 3 classic movements! For now, you only need to practice these 3!

Triceps (arm muscles with two heads facing each other): Lying flexion (my favorite), cable pushdown (there are two types of grip equipment, both need to be practiced), narrow grip flat press, these 3 are classics!

5. Thighs: Squats are one of the methods. I personally like to use 2-3 sets of very heavy weights to train my thighs.

What is your max weight? That is, the weight you can do 1-3 times with. I personally like to do only 2 times and then increase the weight and do it alone. This can make the thighs get a very good pump and strength growth!

Squats can quickly grow the outer thigh muscles! Leg raises are the second most popular training method in the gym after squats. Leg raises are a method that can exercise all parts of the thigh muscles! You can find out about this equipment if you ask the gym staff. It is very common!

Two other exercises are: Leg extensions and prone leg curls!

Finally, the abdominal muscles: Training methods: weighted sit-ups, weighted crunches and crunches! Lying leg raises and hanging leg raises,

Plank push-up: Place your forearms on the mat, feet shoulder-width apart, head in a normal position, eyes level with the mat, feel your abdomen contracting, hold the movement still for 15 to 20 seconds. Be careful not to lift your hips, keep your breathing smooth and don't hold your breath. Abdominal training machine and waist rotation machine.

Training for the internal and external oblique muscles: Lie flat on your back with your feet bent 90 degrees (feet can be placed on the wall or on a chair), place your hands in front of your chest with your palms crossed, curl up your upper body, and use the power of abdominal rotation to lift the upper back on the opposite side off the ground, while keeping the lower back against the ground. Repeat 15 to 20 times.

Lower abdominal roll-up exercise: Lie flat on your back with your hands holding onto the fixed frame, bend your knees 90 degrees, use your lower abdominal strength to roll up your lower body, lift your buttocks off the mat, keep your knee joints in a fixed position, and return to the preparatory position slowly. Repeat this movement 15 to 20 times.

Upper abdominal sit-ups: Lie on your back with your knees bent. Hold your chin with your fists to prevent your head from shaking. Curl your upper body to about 35 to 40 degrees, keeping your lower back close to the ground. Return to lying flat slowly. Repeat this movement 15 to 20 times.

I personally recommend training at most two parts of the muscles, but definitely not a full-body workout, unless you haven't exercised for a long time and are doing full-body workouts for recovery training. And this kind of full-body recovery training can only be done with light weights!

The normal combination of exercise is:

Day 1: Train the pectoral muscles and triceps together. Because these two parts are trained together, you can train the triceps while training the pectoral muscles! You can also train the pectoral muscles while training the triceps with the narrow grip lying press.

Day 2: Shoulder muscles: deltoids and trapezius, because this is a whole piece! And the abdominal muscles can be trained together!

Day 3: Back muscles and biceps muscles, which complement each other and can be trained together!

Day 4: Leg muscles, calf muscles as a whole!

Day 5: Abs and forearm muscles!

2 days off