It should be whole milk. If it is really difficult for you to gain weight, but you are eager to gain weight, don't drink skim and fat-reduced milk. Those are for dieters. Compared with other foods, the fat in milk is generally short chain. Short-chain fats promote synthesis and prevent muscle decomposition. Compared with other fats, they are less likely to be stored as body fat.

: 1, eat at least one gram of protein per pound of body weight every day.

Step 2 get enough sleep

3. Make nutrition after exercise your top priority.

There is a time in the day when nutrition is more important than anything else. Your nutritional supplement after exercise not only affects the size, strength, recovery and energy of your muscles that day, but also affects your future training and physical performance. 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.

4. Drink plenty of water every day

Although drinking water does not seem to be an important aspect of muscle growth, it is actually 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 results of dehydration is the decrease of training completion-this will cause your training results to be damaged by the decrease of weight lifting ability. Another consequence of dehydration is cell contraction.

When muscle cells contract due to environmental water shortage, it is a signal of cell protein loss and muscle catabolism. Under normal circumstances, everyone loses some water in various ways every day, such as sweating, crying and going to the toilet. However, bodybuilders will lose more water because of high-intensity training and violent heartbeat many times a week.

5. Do more compound free weight exercises.

Our daily life is full of all kinds of equipment, so it is not surprising that the equipment is gradually flooding the gym. It may be comfortable and convenient to use equipment, but if you really want to increase muscle mass, 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 pull, upright push and bending to lift barbells is the correct way to increase muscle mass.