The whole body muscles should be divided into several parts and trained in different parts every day, so as to avoid muscle consumption and ensure that the muscles to be overcome in a training day are fully stimulated.

The most common combinations are: back+two heads, chest+three heads, shoulders+legs, abdomen 3-5 times a day and waist 3 times a week.

You need to practice your legs. Stimulating your legs can stimulate the growth of your whole body muscles. Without strong lower limbs, it is difficult to get strong upper limbs.

Main muscle groups: chest, back, legs,

Different 3-5 movements should be adopted, with 3-4 groups for each movement and 8- 15 efforts for each group.

Local muscles: two heads, three heads, shoulders,

Adopt 3-4 movements, 3-4 groups for each movement, and work hard for each group 12.

Buy protein powder and creatine if you can, and the effect is remarkable.

If you only rely on a normal diet, at least 1 whole egg and 10 egg white every day;

Eating simple sugar foods such as bananas before training can enhance the performance during training;

Eat more meat, mainly red meat.

Eat more vegetables after training.

etc ......

If you feel tired and tired the next day, you can rest for a week and practice again to avoid muscle damage.

Remember to focus on the platform period of heavy weight and rapid excessive muscle growth.