1. There are many ways to exercise. You can look up a lot on the internet, and you can find the corresponding exercise method on which muscle you want to exercise.

2. It is not enough to exercise if you want to grow muscles. You should eat more high-protein food. If you can, you can eat whey protein. If not, eat more lean beef and chicken breast. Practice three points and raise seven points.

3. Persist in training, and stick to it for a month with appropriate methods, which can achieve initial results, but if you want to have a big man, you still need to go to the gym for systematic training.

4. Pay attention to training the muscles of all parts every other day to give the muscles time to rest and grow.