1. Make a reasonable fitness plan: Make a reasonable fitness plan according to your physical condition and goals, including exercise frequency, intensity, time, etc.

2. Reasonable diet: To gain muscle, you need to eat enough protein, carbohydrates and fat. It is recommended to consult a professional dietitian and make a personal diet plan.

3. Increase the training intensity: gradually increase the training intensity, including weight, number of groups and times, so as to achieve the purpose of muscle adaptation and growth.

4. Ensure adequate rest: Muscle growth requires adequate rest time, and it is recommended to ensure 7-8 hours of sleep every day.

5. Avoid overtraining: Overtraining will lead to muscle fatigue and injury, and overtraining and overtraining should be avoided.

6. Pay attention to the correct posture and movements: Correct posture and movements can reduce the risk of injury, and it is recommended to train under the guidance of a coach.

7. Insist on long-term training: Muscle training is a long-term process, which requires persistent training to achieve the desired results.