There are three issues that need attention. The first is the way and effect of exercise. Don't be too static, let the muscles adapt easily, stop growing, and take different action cycles every time. ; By the way, answer another question here. If it hurts, it means that exercise is effective. If there is no feeling, it means that the method is wrong or the weight is adapted. Sore after every exercise should be appropriate. Second, nutritional supplements. Practice hard, but if you don't pay attention to your diet, you won't grow muscles. Protein, boiled eggs are very good. Eat less and eat more to keep your body growing. Third, rest. I practice hard and eat well, but I have no time to repair my body with raw materials by staying up late and so on. Don't start repairing until you sleep. These three links should not be neglected, otherwise there will be corresponding problems, all of which are serious.