Principles of increasing muscle volume and strength: First, at least one gram of protein should be ingested per pound of body weight every day, and a fitness and muscle-building meal must contain enough nutrition. What matters is the protein that makes up the muscles. Without protein, all your training will be in vain. Protein can come from many sources, including plant protein and animal protein. But it is best to get it from beef, chicken, turkey and fish as much as possible, and of course, it can also be supplemented with high-grade high protein. Second, get enough sleep. Sleeping about 8 hours a day will play an important role in helping protein to synthesize and release growth hormone. It will help you recover quickly and meet the next fitness exercise. A little secret, some experts usually take a nap 1 or 2 hours in the afternoon to ensure adequate sleep. Third, nutrition after exercise is given priority. At a certain time of day, nutrition is more important than anything else. Nutritional supplement after exercise not only affects muscle size, strength, recovery and energy, but also affects future training and physical fitness. Nutrition experts generally believe that the best time to supplement nutrition is within one hour after weight training. In this short but important period, the body is most sensitive to nutritional supplements. Fourth, adequate drinking water Although drinking water does not seem to be an important aspect of muscle growth, in fact, this is one of the most easily overlooked reasons why bodybuilders may not achieve their goals. The significance of proper hydration goes far beyond whether people feel thirsty or not. One of the consequences of dehydration is the decrease of training completion and cell contraction. Fifth, do more compound free weight exercises. If you really want to increase muscle mass, you should use free weight. The balance factor is ignored in the instrument movement, which limits the participation of the stabilizing muscles and secondary muscle groups, thus limiting the total number of muscles and muscle fibers participating in the exercise. Back to the basic training methods, using squat, bench press, hard lift, upright push and bending barbell lift is the correct way to increase muscle volume.