It is nothing more than a reasonable diet+enough weight-bearing training.

Protein should be supplemented in a diet with sufficient calories, but not too much meat and oil;

Weight training adopts heavy load and few times of exercise.

For example, you can push about 80% of your limit weight (for example, you can push it to 100 kg, and choose 80 kg during training) for a group of 5-7 times, three groups at a time, and exercise about three times a week, which will soon improve your absolute strength.

Be sure to go to the fitness center to exercise, you don't have this condition at home; Moreover, there are a lot of equipment in the fitness center, and a professional coach teaches you which muscle should use what equipment and how to exercise to grow the fastest.

As long as the method is correct and persistent, you can build beautiful muscles in about 1 year.

However, people's absolute strength is related to weight and race. If you only weigh 60 kilograms, it's hard to exercise more than those giants who weigh 100 kilograms, and the yellow race has no advantage over the white race.