First, what is the starting point? To gain muscle and grow into a big man, you must have a lot of training, high-frequency training, and supplement nutrients such as protein powder and creatine. If you just want to be strong and have beautiful lines, then you should concentrate on moderate weight training and take part in aerobic exercises, such as running and swimming.

Second: the role of training. Different movements can exercise different parts and stimulate different muscles. Generally speaking, chest muscles are mainly barbell bench presses, latissimus dorsi muscles are mainly pull-ups, abdominal muscles are mainly weight-bearing sit-ups, and legs are mainly squats. The above movements are compound movements, involving many muscles, which are the most basic and effective movements, and these movements are free and need their own balance. Do less fixing equipment. In addition, the movement must be standard, slow down, concentrate when doing it, and slowly realize the degree of your strength and muscle stimulation. Some people think that every time they are exhausted, the effect will be achieved. In fact, they may harm the body instead of stimulating the target muscles.

Third: pay attention to rest. After training, ensure at least 8 hours of sleep. Can't stay up late.

Fourth: diet. Eat less and eat more, and supplement foods with high content in protein, such as fish, eggs and beef. Thin people should eat more high-calorie food. The human body needs to supplement a lot of calories every day, and thin people need to supplement more calories in order to gain weight. In addition, we should quit smoking and drinking and strictly arrange our diet. Because "3 points depend on practice, 7 points depend on eating", fitness and muscle building is this principle.

Fourth: Be sure to find a good training partner. Having a partner can inspire and help each other. For example, if you push one weight, you can only push three. You still have some strength after pushing, but one person is afraid to push. If someone helps you, you will feel more secure, and then someone can exert all your strength to get tired. This effect is the most ideal.

Finally, I wish you good health and strong as an ox. Pure hands, pure personal experience, hope to adopt. Thank you, hehe.