Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. ?

Try to arrange the training time from afternoon to evening. ?

Because at this time, the physical strength and flexibility of the human body are at their best. ?

14 secrets of increasing muscle mass: heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation between groups, and more training for large muscle groups. ?

Eat protein after training, rest for 48 hours and ask for leave.