1 first of all, we must make clear the principle of muscle growth: muscles do not come out during exercise. During exercise, muscles will be damaged by training. protein, whoever goes home to make up for it will be used to supplement the damaged muscles. In the process of supplementing, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, exercise and protein's supplement are the key to muscle growth.

2, the same part of the training is best interval of 48 hours.

3. In general, the same action is usually 4 groups, each group is 8~ 12. The package price ranges from 30 seconds to 1 minute.

Protein can be supplemented by egg white (one yolk is enough), chicken, beef and aquatic products.

Even if you want to stretch your muscles through high protein diet and intensive training, it will take several years. You are too impatient to get the result in a month.