If a person has strong muscles, he can increase his strength and at the same time increase his charm. How to train a person's muscles can be trained in many aspects, such as back training, shoulder training, Leg training and more. So, what are the most effective exercises for muscle training? Let’s take a look at muscle training exercises.

Back training

1. Wide-grip pull-ups: This action is the main action and requires 6 groups of exercises, each group to failure. The main purpose is to exercise the width of the latissimus dorsi. And the congestion effect is particularly good. Rest 30 seconds to 60 seconds between each set.

2. Wide-grip high pull-down: It also exercises the thickness of the latissimus dorsi. When doing this action, tilt your head slightly forward and keep your lower back straight. Do 4 sets, resting 30 to 60 seconds between each set.

3. Leg-flexing deadlift: This action is a compound action. It mainly exercises the thickness of the entire back, especially the lower back. You need to do 6 groups, each group is around 10RM. Rest 30 seconds to 60 seconds between each set.

4. Seated narrow-grip rowing: This action mainly exercises the thickness of the upper back of the latissimus dorsi. When doing this action, pay attention to extending your arms in and out, trying to keep your head tilted slightly forward, and your shoulder blades kept clear. Do 6 sets, resting 30 to 60 seconds between each set.

Shoulder training

1. Dumbbell shoulder press: The main exercise for shoulder training. But be sure to keep your upper back close to the backrest. Do 6 sets of about 20 times each, resting 30 to 60 seconds between each set.

2. Barbell front neck press: This action also exercises the front deltoid muscles. Do 6 groups of about 20 times each. Rest 30 seconds to 60 seconds between each set.

3. Dumbbell lateral raise: Exercise the middle deltoid muscle. The forearms should not be higher than the upper arms, and the upper arms should not go over the shoulders. Do 6 groups of about 20 times, resting for 30 to 60 seconds between each group.

4. Dumbbell side raise: mainly exercises the rear part of the deltoid muscles. Do 6 sets of about 20 times each, resting 30 to 60 seconds between each set.

Leg training

1. Barbell squat: It mainly exercises the quadriceps muscles and develops the muscles in the front of the thighs. You need to do 5 groups, each group has about 12RM reps. Since thigh training is tiring, the rest time is between 45 and 60 seconds.

2. Lunge Squat: The training intensity is higher and it also exercises the muscles in the front of the thigh. It is not easy to grasp the point of exertion of muscle strength. This action requiresDo 5 sets, resting between 45 and 60 seconds between each set.

3. Stiff-leg deadlift: Mainly exercises the muscles behind the thighs and gluteus maximus. This action also requires 6 groups. Rest between each set for 45 to 60 seconds. Supine leg curl: It is an action with a fixed device and is relatively safe. Keep your toes straight while doing this movement. Do 4 sets, resting between 45 and 60 seconds between each set.

Chest training

1. Barbell bench press: Use medium weight. This is to exercise the overall dimension of the pectoralis major muscle. Rest 30 seconds to 60 seconds between each set.

2. Barbell incline bench press: Do 4 groups. Since the barbell is the main muscle-building movement, do the barbell first. This action mainly exercises the upper part of the pectoralis major, with a rest of 30 to 60 seconds between each set.

3. Parallel bars: This action is mainly used to exercise the lower chest of the pectoralis major muscle. Do 4 groups, each group to failure. Rest 30 seconds to 60 seconds between each set.

4. Straight arm chest clamp: Do 6 groups, 15 times each. This action mainly exercises the inner part of the pectoralis major muscle. Rest 30 seconds to 60 seconds between each set.

Abdominal training

1. Abdominal curls: This is the best movement to exercise the upper abdominal muscles. Pay attention to the lumbar spine always touching the ground. Do 6 sets of at least 30 times each, resting for 30 to 60 seconds between each set.

2. Air pedaling: exercise the entire abdomen. Do 6 sets of 1 minute each, resting for one minute between sets.

3. Suspended leg press: mainly exercises the lower abdominal muscles. Pay attention to exerting force and let your abdomen drive your thighs up. Do 10 sets of about 20 times each, resting for one minute between sets.

4. Plank support: Exercise the transversus abdominis muscles. The deep muscles of the abdomen. 6 sets, 2 minutes each. Rest one minute between sets.