I have read your question carefully. As a fitness enthusiast for 5 years, I want to tell you my experience!

First of all, your exercise amount, exercise frequency and exercise pattern arrangement are unscientific for muscle training. At most, it can only be regarded as fitness before going to bed!

I'll give you a set of basic scientific training for muscle fitness first, and you'll know what's going on!

Training content: the first day, chest and triceps brachii

Chest: barbell bench press 3 * 12 weight: 80% of the maximum weight.

Weight of dumbbell bird 3 * 12: 80% of the maximum weight.

Push-ups 3 * 12

Triceps brachii: sit-ups 3 * 12

Dumbbell necking and bending arm 3 * 12 weight: 80% of the maximum weight.

Press down 3 * 12 with a heavy hammer.

The next day, back, biceps brachii, abdomen

Back: front collar pull-down 3 * 12

Boating 3 * 12

Straight leg hard drawing 3 * 12 weight: 80% of the maximum weight.

biceps brachii

Barbell bending 3 * 12

Plate bending 3 * 12 weight: 80% of the maximum weight.

Dumbbell forehand bending 3 * 12

abdomen

Sit-ups 3 * 20

Supine leg lifts 3 * 20

On the third day, legs and shoulders

Leg barbell squat 3 * 12

Bending and leg bending 3 * 12

Sitting posture with legs 3 * 12

Shoulder push dumbbell sitting posture 3 * 12

Barbell neck pressure 3 * 12

Dumbbell side lift 3 * 12

The fourth day, rest.

Then practice in cycles, with three months as a training cycle. After a month of strict implementation, the miracle you expected happened.

A reasonable scientific training plan is very important for fitness. What people can achieve with scientific fitness for one month may be the effect of you for three months and four months. People can have amazing changes in three months, and you may just be a little stronger than before, so how important it is to have a good foundation and reasonable training arrangements.

After the initial training plan, I'll tell you something about scientific diet and muscle building!

Drink a cup of 250 ml warm water after getting up in the morning.

Breakfast at 7: 30, 1 cup of cereal, 2 slices of whole wheat bread, 2 eggs, 1 cup of vitamins, and later 1 cup of juice.

Apple 1

12: 00 lunch: vegetables 200-250g (less oil), white meat 100- 150g, staple food 150g (coarse grains are recommended).

15: 00 plus 1 serving of fruit or 1 cup of yogurt. Staple food 100- 150g (nutritional supplements can be added with meals).

17: 00 dinner 200-750g vegetables (you can eat some raw vegetables, but you must wash them, the meat is 100g).

19: 00 Half an hour after training, add 60 grams of carbohydrates, 3 egg whites or 30 grams of protein powder.

22: 30 1 serving of fruit or 1 cup of milk (low fat).

Vegetables: cucumber, tomato, celery, leek, cabbage, green vegetables and lettuce.

Fruit: apples, oranges and peaches.

Muscle-building foods: coarse grains, beans, eggs (yolk removed), boiled potatoes, white meat and seafood.

Eat less: melon seeds, peanuts, ice cream and other snacks, Chinese cooking.

Eat red meat such as beef, mutton and pork in moderation. You can eat more fish, chicken (peeled) and seafood.

Drink less carbonated drinks, orange juice (impure) and other drinks.

It is recommended to supplement 1 multivitamin every day with 8-9 glasses of water every day.

In addition, ensuring the intensity of exercise and regular and continuous exercise are the key to the success of muscle augmentation.

Finally, I wish you success in training the results you want. If you have any questions, you can consult Baidu News!