Muscle training should start with training and diet. As the saying goes, "practice three points and eat seven points", which shows the importance of diet. Usually eat less and eat more meals. You can add meals between three meals a day and before going to bed, so that there are at least 6 meals a day. Adding meals is very simple, such as bread, dairy products and fruits.

Usually, we should pay attention to ensuring sufficient staple food. We should take coarse grains as staple food (corn, sweet potato, potato, brown rice, millet, oats, yam, etc. ) instead of refined staple foods (white rice, pasta, etc.). ), eat more high-protein foods (lean meat, egg milk, soy products, etc. ) and fruits and vegetables, but also pay attention to the supplement of nuts.

At the same time, we must strictly control high-calorie foods (fat, alcohol, cakes and desserts, carbonated drinks, fried foods, etc.). ) in our diet, so as to prevent the growth of abdominal fat.

If you exercise at home and use unarmed training, the recommended training actions are: push-ups (wide-grip push-ups, narrow-grip push-ups, downward-inclined push-ups and high-five push-ups), arm flexion and extension of parallel bars (two tables or chairs are not provided), pull-ups (wide-grip, narrow-grip and backhand grip) and squats (squats with two legs and one leg).

The above recommended actions are different in difficulty. You can choose an easy start and gradually increase the difficulty, so that the muscle gain effect will be better. The frequency of exercise is 3 times a week, and the intensity of exercise depends on the actual situation of the body.

If you go to the gym to exercise systematically, of course, the effect is the best. In this way, you can use the three-point training method to divide the chest and biceps brachii, back and triceps brachii, shoulders and legs into three training classes.

Chest and biceps training class movements: push-ups, dumbbells, horizontal push, birds, dumbbells, bending, dumbbells, bowl bending alternately ***5 movements.

Training movements of back and triceps brachii: pull-ups, dumbbell rowing, hard pull and narrow grip, push-ups, dumbbell neck and back arm flexion and extension.

Shoulder and leg training actions: dumbbell sitting posture, shoulder pushing dumbbell, horizontal lifting dumbbell before lifting dumbbell, weight-bearing squat, lunge.

There are 5 movements in each training class, 4 groups for each movement, and 20 groups for each movement. Each group is 8- 12RM(RM means the limit of the number of repetitions in each group), and the training time is controlled to be completed within one hour. Exercise frequency is 3-5 times a week, and the specific training frequency can be flexibly adjusted according to the physical condition.

Add bread, milk, bananas, eggs and other foods within half an hour after training.