Practice different parts every day, such as the chest on the first day, the third arm, the back on the second day, the second arm, the third shoulder and the fourth leg. Make a good training plan.

If you focus on strength training, you need to use heavy weights, and each group can be exhausted after 4-8 times. It is recommended to practice 3-5 movements for each part, with 3-4 groups for each movement.

Practice eating three points and seven points, eat more high-protein foods, eat less carbohydrates and unhealthy foods, have a reasonable rest, don't stay up late, don't smoke or drink.

You can ask if you don't know, because you don't know if you have a foundation. This is my fitness photo.