If you want to gain muscle, you must pass a scientific strength training plan and cooperate with a diet with high protein, low fat and low carbohydrate.

Muscles grow in the cycle of destruction (strength training)-repair (supplementing protein). In strength training, training will destroy muscle fibers, and supplementing protein is used to supplement the damaged muscle fibers. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If we continue to train them before their muscles recover, it will only have the opposite effect. Therefore, strength training and protein's supplement are the key to muscle growth.

If you only do strength training and don't supplement enough protein, you won't gain weight. But if you practice well and make up well, you will definitely gain weight. This growing part is muscle.

Before gaining muscle, you'd better judge your body fat rate according to the picture below. If it exceeds 14%, it is recommended to do aerobic exercise for half an hour after muscle gain to reduce body fat rate and increase muscle line feeling.