2. Do more strength training.

A Push-ups in each group 10, ten groups a day.

B dumbbell bending and push-ups lift weights on the same day. 10 each group is good, 6-8 groups.

C pull-ups do as much as possible. .

D sit-ups, even number, 20 in each group, 8 groups.

3. Eat more eggs, white beef, milk and bananas. .

If conditions permit, protein containing creatine can be selected. . Muscle powder is also very good. .

adequate sleep