1. Set goals: First, determine your own muscle gain goals, such as increasing muscle mass, improving strength or improving body shape. Clear goals help you choose the right training plan and monitor your progress.
2. Increase the intensity of training: In order to gain muscle, you need to apply enough stimulation to promote muscle growth. Gradually increase the weight, number and frequency of the group, let the muscles adapt and constantly challenge themselves.
3. Split training: Divide the training into different parts, and conduct whole-body training at least 2-3 times a week. Each training is aimed at specific muscle groups. This helps to ensure that each part gets enough recovery time while avoiding overtraining.
4. Arrange the training sequence reasonably: Arrange the training sequence reasonably according to your training objectives and available equipment. Generally speaking, you can start training from large muscle groups (such as chest, back and legs), and then train small muscle groups (such as shoulders, arms and abdomen).
5. Ensure adequate rest: Muscle growth mainly occurs during rest, so it is very important to ensure adequate rest. Ensure 7-8 hours of sleep every night, and arrange a day or two off after training to fully recover your muscles.
6. Nutritional supplement: In order to support muscle growth, you need to eat enough protein, carbohydrates and healthy fat. According to personal needs and training objectives, make an appropriate diet plan to ensure adequate nutrition intake.
7. Tracking progress: Record your training weight, times and times regularly, so as to know your progress. In addition, you can also use photos or measuring tools to record the changes in body shape, so as to understand the effect of bodybuilding muscles more intuitively.
8. Maintain patience and perseverance: Muscle exercise is a long-term process that takes time and effort. Keep patience and perseverance, keep training and good eating habits, and you will see remarkable results.