Exercise for too long at a time. Warm-up 10 minutes, and exercise time should be controlled within 60 minutes. During exercise, the rest time between groups and within groups should not be too long. Generally speaking, the interval between groups should be controlled at 30-60 seconds, and the interval between groups should be controlled at 90- 120 seconds to improve the efficiency of each exercise. As for your diet, it doesn't mean that you can gain weight just by eating protein powder. Nutrition supplement must be combined with exercise. Generally, it will be better to take it before going to bed within half an hour after exercise. There are also shoulder exercises, mainly developed deltoid and trapezius muscles. The deltoid muscle should sit on the bar, dumbbells are recommended, and the trapezius muscle mainly shrugs. Let's make a fitness plan for you in this situation. Details of the muscle training plan in the gym on Monday are 3× 12RM for pull-ups, 4× 10 for sitting posture, 4×8 for rowing posture, 3× 12 for standing posture, 3× 12 for standing posture and 3×12 for sitting posture. Barbell bench press 6× 10 dumbbell flying bird 4× 10 stretcher clamp chest 4×8 butterfly clamp chest 4×8 heavy hammer press 3× 10 dumbbell flexion and extension 3× 12 Friday, barbell sitting position 4× 10 dumbbell lift 3×/0. 2 Sit-ups 3 two proteins) Meal 10:00, two pieces of bread, a cup of orange juice lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, fruit appropriate meal 14:30, two proteins. Staple food: 100g, white meat: 200g, vegetables: 200g, fruits: high protein, low fat and abundant carbohydrates. Appropriate amount of vitamins and minerals, drink plenty of water. Bodybuilding food: coarse grain boiled potatoes, corn oatmeal, apple orange peach banana juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk). At the beginning, junior bodybuilders mainly master the correct exercise methods and develop good eating habits, which must be gradual. There is an old saying in the fitness circle, 3 points for exercise and 7 points for diet. Pay attention to the combination of nutrition, sleep and exercise. It is not recommended to eat protein powder at first, as long as the nutrition is balanced every day. After 3 months, nutritional supplements can be used according to the specific situation. Domestic Combit and UN can also choose foreign champions if conditions permit. Optmund's is the old brand 14 secret of increasing muscle mass: heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent thoughts and actions, peak contraction, constant tension, and so on.