First of all, don't train so much every day, which is not conducive to muscle growth.

Let me introduce some videos to you. This is definitely the best way to exercise your muscles.

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There is also a bending orientation training method, and search for "bodybuilding empire" on Youku.

I can't tell you exactly in one or two sentences. Look at the video I gave you.

It's best to buy some muscle-increasing powder and protein powder to help muscles grow rapidly.