The bigger the man, the more likely he is to be favored by the goddess.

From Sylvester Stallone and Schwarzenegger to Vin Diesel and The Rock, they all chose to use their muscles to open the door to Hollywood and quickly become famous. This really made those extras in the entertainment industry jealous. Even street men who had nothing to do with Hollywood began to get excited! They shouted: "Muscles make men attractive, and only with charm can you attract beautiful women..."

So, how can you become a man with muscles?

Measure your muscle mass

As an adult man, if you have less muscle mass, your muscle strength will decrease, especially your muscle endurance will decline. But how much has your muscle strength decreased, and how much has your muscle endurance declined? You might as well test it yourself to get a rough idea:

Test-1: The stair climbing endurance test method uses steps about 20 cm high and requires the person to climb 40 steps continuously to conduct the test. The speed is faster than normal walking, and it usually takes 40 to 50 seconds. Then judge whether it is "easy" or "difficult" based on your own feeling. If you feel "easy", it means your muscle endurance is good; if you feel "struggling", it means it is poor.

Test-2: Abdominal muscle endurance test: Lie on your back on the bed, ask someone to hold your feet, and then bend your knees to 90 degrees. Place your hands behind your head, bring your elbows to your knees, and sit up. Count how many times you can do it in 30 seconds. The more times you do it, the stronger your muscle endurance is, and vice versa.

Test-3: Body muscle endurance test method: Sit down with your legs stretched out in front of you. Without leaning backward, lean your body forward so that your toes form a right angle with the bed. Test how far your fingertips can extend forward compared to your toes. The more they can extend, the stronger your muscle endurance is.

Test-4: Sit-up muscle strength test Place your arms in front of your chest, stand up while keeping your back muscles straight, and then sit down again. The test is how many times you can repeat this movement within 30 seconds. The fewer reps you do, the weaker your muscles are.

In order to timely grasp the deficiency and decline of muscle mass, such tests can be performed every 3 months or half a year so as to adjust the exercise methods and lifestyle in time.

7 steps to build huge muscles

Arnold Schwarzenegger, the seven-time "Mr. Olympia" winner and famous movie star, is an idol worshipped by many bodybuilding enthusiasts. Even today, his unmatched biceps and pectoral muscles are still talked about. Below is his personal experience, explaining the principles of how to build big muscles (especially suitable for beginners), which is worth your careful consideration and reference.

Principle-1: Exercise only twice a week (high-intensity exercise). I think it is especially suitable for students and white-collar workers who have less time.

Principle-2: Focus on using so-called large-scale training movements that can stimulate multiple muscle groups at the same time, such as bench presses, squats, etc.

Principle-3: Keep the training plan simple and easy to implement.

Principle-4: Taking strength growth as the goal is the easiest to achieve but also very difficult. Easy means that everyone tends to think in this direction, but the difficulty is that strength growth comes at the cost of hard training.

Principle-5: In the training instance, the first thing is the thigh muscle barbell squat 3 sets of 100% each set of 10.

Principle-6: Chest bench press 3 sets of 100%, 6 reps each set.

Principle-7: Back weight pull-down 3 sets of 100% 6 reps each set.

Schwarzenegger suggests: Squats use many muscles in the body. The warm-up exercises for each part should be done well. My general training method is to do two smaller sets of squats, one set of about 8 at 50%, one set of 8 at 80%, and then do 100%.