If you have practiced basic strength and muscle mass, a single training is not bad, but if you are going to gain muscle, it is best to stimulate multiple muscles at the same time. Instead of endless biceps bending, palms outward, palms inward, pull-ups and barbell strokes. You don't have to stretch your arms, you can do bench press, lift pressure, or bend your arms in parallel bars. Of course, don't do leg flexion and extension, do some squats and hard pulls.

Second, train leg muscles.

Squat is good for your whole body. This is the most important training. Once you can squat with a weight of 300 Jin, you must be completely transformed. This is a free-weight squat with the hips below the knees. When you do squats and hard pulls, all your muscles tighten. These movements make your body a whole and let you cope with heavy things. Don't waste time on biceps bending. If you can squat down and pull hard with a load, your arms must be already thick.

Third, do whole-body training.

Don't listen to the advice of bodybuilding magazines. When you have laid a good foundation, it is good to do some body separation training, but only if you can squat with a weight of 300 kg. ? At first, I still do some combination exercises, such as squat, hard pull, bench press, barbell rowing, head barbell push, pull-ups, parallel bars arm bending and so on.

Fourth, ensure recovery.

Professional athletes train five or six times a week. However, they didn't do that at first. It was not until they became bigger and stronger that they increased their training intensity. If you want to train according to their plan, you will get hurt because of overtraining.

( 1)? Rest: Muscles grow at rest, not during training. At the beginning, I did full-body training three times a week, focusing on training intensity, not training time.

(2) Sleep: release growth hormone to promote muscle growth during sleep. Try to rest for 8 hours. If your lifestyle allows, take a nap after fitness.

(3) Drink water: this can avoid dehydration and help muscle recovery.

Five, eat natural food

1, protein: meat, poultry, fish, eggs and milk.

2, carbohydrates: brown rice, oats, whole wheat pasta, quinoa.

3. Vegetables: spinach, broccoli, tomatoes, salads and carrots.

4. Fruits: bananas, oranges, apples, pineapples and pears.

Extended data:

If you weigh 160 pounds, eat a can of tuna for lunch, 300 grams of quark cheese for snacks, 300 grams of meat and 500 ml of milk for dinner, then you will consume 160 grams of protein a day. If you are a vegetarian, there are some ways to supplement your daily protein.