I used to be thin. I kept exercising for 2 months, and basically my muscles came out.

My suggestion is:

1. Stick to 45-60 minutes of strength training every time, such as dumbbells, barbells, sit-ups, etc. It is best to jog 15 minutes before (slight stretching).

2. Don't be too fierce at first, be gentle and slow, and don't compare with others, because the initial endurance is limited, and then increase the intensity after 2-3 adaptations (you can do it every other day at first).

3. After adaptation, if it is comprehensive exercise, you can go every day, and all muscle groups are moving, which is what 1 says; If you want to exercise locally, concentrate on one place and do it with great intensity, so do it every other day at last, or you will get hurt easily.

4. Don't skip every sport. When you see someone else 40kg coming, you should suit yourself. It's right to feel tired just now, but you have to make up every time, which means you feel tired. Control the rest between two times in 2 minutes, and do 3-4 groups.

After a day's exercise, you should jump or jog to relax your muscles.

6. Add protein half an hour after exercise, and don't drink water in a hurry.

7. If possible, go home and take a hot bath to get rid of fatigue and sweat, relax your muscles and be cool!

You can send me information if you have any questions. All the above are personal experiences, suitable for beginners. Don't be superstitious about answering the bt method of bodybuilding champion! I wish you a good figure! :)