2. If you want your muscles to look good, you should add the movements of birds after practicing chest muscle bench press, so that your chest muscles are not only thick but also wide. If you practice your abdominal muscles well, you will have the shape of an inverted triangle, which is very beautiful.

We should use large weight and few times. Each movement should be done in four groups, each group is 65,438+00, and the rest between groups is 65,438+0 minutes.

This is normal for you. Many people in the gym have asked me this question. My advice to them is to increase the weight appropriately and change the exercise, such as adding a few chest exercises or changing the current exercise. Because muscles are highly adaptable, muscles will naturally increase when stimulated.

5. Then eat more high-protein foods, such as milk, meat and eggs, and eat less or no high-calorie and high-fat foods.

6. Ensure adequate rest and don't stay up late.