Muscle growth is in the process of recovery after practice. Ensuring good rest and sleep, plus reasonable nutrition, is a good guarantee for muscle growth. Eating more carbohydrates such as bread and noodles before training can increase the energy storage in the body and ensure the energy supply during training. After training, eat more protein food and fruits to neutralize lactic acid accumulation in muscles and help recovery. Usually eat less and eat more meals. As long as you persist and persevere, I believe that your muscles will change obviously in the near future. Sun (the author is a fitness center coach and a national bodybuilding champion)