2. If you want to gain weight, you must eat more calories every day, eat fewer meals and eat more high-protein foods.

3. Because gaining weight requires more energy accumulation, there is no need to do too much aerobic exercise. Warm-up for 5 minutes is enough. You can jog or stretch your muscles.

With your time, you can only do four days of differentiation training at this stage.

Monday chest+arm three, Tuesday back+arm two, Friday arm two arm three, Saturday shoulder+leg.

5. Training should be carried out one and a half hours after meals, and water should be replenished in time during exercise. It's best to eat some eggs or protein powder to supplement protein half an hour after exercise.

6. The rest time between strength training groups should not exceed 2 minutes, and the muscles can be fully stimulated by high-efficiency overload.

7: The specific training plan has been sent to your mailbox. Please refer to the pictures to learn more about muscles. The movements must be standardized, and you should experience more muscle strength when practicing.

Remember: efficient training, scientific diet and adequate sleep. I hope you can stick to it.