The real king must stand out here.

When many bodybuilding enthusiasts first enter the gym, they generally say: "The purpose of coming to the gym is to make my body look well-proportioned and coordinated, with clear muscle lines. It doesn't matter whether I have muscle blocks or not." Indeed, I thought so when I first entered the gym. But after you have been training formally for a period of time, you will find that your original idea was too naive. Without muscle mass, lines, symmetry and everything else are out of the question, because muscle mass is the foundation of all your dreams, the "supreme emperor".

Muscle mass is the source of strength for bodybuilding enthusiasts! If not, then you can't insist on going to the gym every day, and you can't be called a real fan!

Over the past few years I have interviewed many well-known bodybuilders and collected their training methods for gaining mass. These methods have been proven to be truly effective in practice and can increase muscle mass in the shortest possible time.

Cross-training strength training

Refers to cross-training two different muscle groups in one workout. According to the size of the two muscle groups, they can be divided into three types: large muscle groups with small muscle groups (suitable for advanced trainers), large muscle groups with small muscle groups (suitable for intermediate trainers), and small muscle groups with small muscle groups (suitable for beginner trainers).

"Cross-over strength training" is the best training method for increasing muscle mass. It can keep you energized throughout your training and give you a full "pump".

One day in 1988, in an inconspicuous little gym, there were several big bodybuilders and weightlifters training. One of them had a huge muscle mass and was training his chest muscles and latissimus dorsi. His training method was very strange: he did a set of supine barbell presses, rested for 2-3 minutes, then did a set of wide-grip pull-ups, rested for another 2-3 minutes and then did another set of supine barbell presses. During the training, he was full of energy and did not feel tired at all.

The next day, I suddenly had an idea and decided to try this practice. After I did a few sets of alternating between the lying barbell press and the T-bar row, I felt incredibly strong. In the "lying barbell press", the number of training reps in each set not only did not decrease compared to usual, but the number of reps in the 3rd and 4th sets increased. It has become my favorite since then!