If you want to build muscles with clear lines, you need to meet the following two points:

1. On the premise that the training action reaches the standard, use heavy weight for resistance training, and control the weight at 8~ 10RM. Use 3 movements for each part, and try to do 3 groups for each movement, which can fully stimulate muscle cells.

2. The body fat rate should be at least below 13% (even lower), because the fat is in the upper layer of muscle. If there is too much fat, the muscles will be covered and the muscle lines will not be obvious. Therefore, aerobic exercise should be added during exercise.

Eating protein powder after exercise and supplementing protein are very effective for muscle training. The quality of protein powder abroad will be better. I have seen an entity called pqfitness in Shenzhen before, so I can have a look.

To sum up, it can be summarized as two points: diligent practice and reasonable diet!