There is a quick way, that is, professional athletes use illegal drugs like that. But only experienced people can do it. Don't ask me specifically. I don't study drugs.
3, the so-called heavy, few times, the number of groups is like this. Each group has an optimal range of muscle growth times, 8- 15 times. If you can do 15 times, add some weight. The number of groups is not warm-up, usually 4-6 groups.
Because there are too many moves, I can only recommend five basic moves to you first, and other big and strong people who watch the gym can learn almost in a few months.
Day one pectoral muscles
Come back the next day
On the third day, legs+waist
Repeat the above cycle on the 4 th to 6 th day, and tidy the abdominal muscles every two days.
Bench press, chest muscle, triceps brachii and deltoid front exercises. Do 6 groups without warm-up, 8- 15 times, and add the total amount yourself.
B, pull-down exercise latissimus dorsi, pull-ups do not move up, do equipment pull-down, because the weight is adjustable. Mainly practice extensor dorsi, biceps brachii, posterior deltoid, trapezius and so on.
C, legs, barbell squat. Quadriceps femoris+buttocks.
Lower back-push-ups.
Abdominal muscles are sit-ups.
The above action points should be slow and soft. It takes 2 seconds for the chest, back and legs. Abdominal muscles should also slow down, 3-4 seconds, 3-4 seconds. This way, the muscles are stressed for a long time and the effect is good.
You can't eat until 15 minutes after exercise. You'd better add some sugar to the protein powder to restore your strength. Don't eat too much protein powder. If you eat too much, you can't absorb it, which will affect your kidneys.