The easiest way is push-ups. Office workers can also use their spare time to achieve rapid muscle gain. Generally, they will try 30 groups at first and add another group every once in a while. Just be careful not to stay up late. After you can do 10 group in one day, you should have obvious effect. Then you can consider increasing the number of times in each group until you have done enough 10 groups in one day. After the sensory effect reaches the expected value, you can do 30 in two groups a day to maintain muscle shape. Specific exercise time, it is recommended to do three groups in the morning and afternoon. Exercise is a step-by-step process, and it also needs persistence. If you want to gain muscle, you need to persist. Push-ups don't need any special recipes. You can choose some egg whites for breakfast or buy protein powder directly. It is not recommended to do more than 30 push-ups at a time. Although you can build more explosive muscles, you need more nutrition every day. Once the relaxation is obvious, the standard time for 30 push-ups should be 90 seconds, which will not affect the pace of life.