How to do men's fitness training

As a boy, if you want to become more manly, then go to the gym! Generally speaking, the standard that girls use to praise boys' bodies is muscles. If a boy doesn't have pectoral muscles or abdominal muscles, he would be too unmanly. Therefore, boys have to work harder. Just do more fitness training in your daily life. Let’s see how men should do fitness training.

Superset - Barbell Squat + Wide Stance Standing Barbell Squat

Goal number: 12 (barbell squats), 12 (wide stance barbell squats), 3 sets total.

Targeted Muscles: Legs, buttocks. Complete 12 barbell squats followed by 12 wide stance barbell squats.

For the wide stance barbell squat, you'll want to reduce the weight by about 25%, stand with your legs wider (about the distance of a sideways step), and point your toes out (pointing at 10 and 2 o'clock). You should feel a deeper stretch in your glutes and biceps femoris as you squat.

Superset - Dumbbell Snatch + Dumbbell Press

Goal: 10 snatches (each hand), 12 presses, 3 sets total

Targeted muscles: Shoulders, triceps. Complete 10 dumbbell snatches followed by 12 dumbbell presses.

For the dumbbell snatch, start in a half squat with the dumbbells between your legs in a wide stance, then keep your head up, chest tight, back straight, and powerfully squeeze your glutes to pull the dumbbells up and overhead with your shoulders. When descending, you must consciously control the speed of the dumbbell's descent, lift your buttocks, and immediately complete the next snatch. After completing 10 reps with your right hand, repeat 10 more times with your right hand.

Superset - T-row + dumbbell row variation

Goal: 12 T-rows, 10 dumbbell row variations (each hand), 3 sets total

Targeted Muscles: Back, Biceps. Complete 12 T-rows followed by 10 dumbbell row variations (each hand).

For the T-row, place the loaded barbell between your feet. Lean down 45 degrees, bracing your core and maintaining a strong posture—keeping your lower back straight and not arching it. Contract your lats and pull the barbell up to your chest. Pause for 1 second and then slowly release the barbell back to the ground.

The above three fitness training combinations are what boys must do, and fitness mainly relies on strength training. Therefore, dumbbells and barbells are the best choices and of course the best combination. Boys who want to build muscles cannot do without them. Each fitness training method has specific practices, which you can use as a reference before practicing.