1: Dietary problems, it is recommended to eat more high-protein foods such as beef every day (I hope you are not tired of eating, hehe), eat 5- 10 egg white immediately after exercise, and drink more pure milk at ordinary times.

2. Exercise intensity, taking chest exercise as an example! Push a set of 10 on the bench, and never rest for more than 2 minutes and last for more than 40 minutes, preferably 1 hour. Then the most important thing is weight. Don't use a weight that suits you, use a weight that exceeds your ability. A group of 65,438+00, when you want to do 7,8, you feel that you can't lift it (of course, no matter which muscle you practice, other muscle groups have to work hard on their own. Don't go down until you can do it. Stay there. Remember to have friends to practice with you when you practice your chest, otherwise it will be very dangerous. In other words, importance can only make you successfully complete six, and the rest should be done desperately to suit your weight.

Ask me if you don't understand anything!