1. Make a reasonable diet plan: Muscle gain requires a lot of protein and carbohydrates, so make a reasonable diet plan to meet the nutritional needs of the body. It is suggested that the daily intake of protein should be above 2g/kg body weight, and the amount of carbohydrate should be between 3-5g/kg body weight.

2. High-intensity training: Muscle training requires high-intensity training, including weight training and explosive training. You can choose to use free-weight equipment or machines for training, training 3-4 times a week, and the training time is controlled at around 1 hour.

3. Reasonable arrangement of rest time: the growth of muscles requires sufficient rest time, so it is necessary to arrange rest time reasonably. Set aside at least one day between training days to recover and ensure 7-8 hours of sleep every night.

4. Supplement appropriate nutrients: some nutrients, such as protein powder, amino acids, branched-chain amino acids, etc. , can be properly supplemented during muscle gain. These nutrients can help the body to better absorb protein and improve the speed of muscle growth.

5. Persist in long-term training: Muscle training is a long-term process, which requires persistent training to achieve good results. It is recommended to train at least 3 times a week for more than 6 months.