It is best to practice a cycle before taking a rest, otherwise it will take too long to complete a cycle in 8 days.

The rest and recovery time of muscles is generally 48 hours, and it is best to stimulate the same part again within 5 days.

2. Tell you a concept of RM.

If 30kg can only make a dumbbell, then 30kg is your weight 1RM.

You can use 15kg to make 12 dumbbells, but 13 dumbbells are almost impossible, so 15kg is your weight 12RM.

The most effective weight gain is 8 to 12 RM. A bodybuilder like phil sith only chooses the weight of 12RM, and the girth is particularly fast.

3. I don't know whether your movements are standardized or not, and whether the target muscles feel sore after each exercise. If there is something wrong with your movements, you can't stimulate the target muscles well.

4: Practice three points and eat seven points. No matter how hard you practice, you can't keep up with the length of your muscles.

Protein Intake According to your weight, you should eat at least 1 10g of protein every day. If you want to gain muscle, you have to eat more.

In 2008 177, I started to exercise. Before, I weighed less than 120 kg, but now I weigh more than 140 kg. I have been a coach for more than half a year.

Remember, efficient training, scientific diet and adequate sleep believe that you can practice better.