How to gain weight? In order to gain weight, you must set an intensity goal. Generally speaking, you should exercise in the middle weight area, but long-term moderate-intensity exercise training will slow down the speed of muscle growth.

First, the body has strong adaptability, and the same training method can easily enter the comfort zone for a long time. Therefore, efforts should be made to improve strength, increase training intensity, and choose training with large amount of exercise, such as bench press, squat, hard pull, pull-ups and shoulder push. When the strength breaks through, the muscle volume will increase rapidly.

Second, make sure you get enough calories, otherwise hard training will not turn into new muscles, and you should supplement a lot of protein every day, especially after exercise.

Third, multi-joint sports training is called compound training, which recruits a large number of muscle sports units to improve efficiency.

Fourth, to keep enough sleep, sleep at least seven hours a day, don't stay up late, and exercise at least 2-3 times a week to accumulate the effect of exercise. Pay attention to learn to add meals after exercise, or you can make your own super-sucking meals, which can promote muscle growth.

From the outside to the inside, if you are a thin man, the above content looks hard, and you don't want to learn gourmet cooking, tedious training courses, or go to the gym or fattening training camp, good luck.