Classic basic movements are enough.

Basic movements are exactly what we novices need to spend a lot of time on fitness to improve our basic strength. Fancy movements are often not in place.

"Sanbian" is relatively more suitable for beginners.

Three-differentiation training divides the main muscle groups into three parts: pushing, pulling and squatting, one part per day, which conforms to the energy recovery cycle. Five-differentiation training is to divide the chest, back, shoulders, arms and legs into five muscle groups, one part every day, with a slightly longer interval.

Specific action suggestions

Chest, abdomen and three heads

Barbell bench press, inclined dumbbell bench press, parallel bars arm flexion and extension, dumbbell head arm flexion and extension, rope arm flexion and extension, flat belly butterfly stroke, belly roll. Tip: Do as much as you can with the same weight, and don't lose weight if you can't do so much.

Beiertou

Pull-ups, pull-downs, rowing, all kinds of dumbbell bends.

Legs and shoulders

Squat, sit leg flexion and extension, lift leg, push, dumbbell push shoulder, side lift, bend over to fly.

Tip: In the second training session this week, reduce the number of groups or numbers appropriately, or use a medium weight (according to your physical fitness).

Diet during muscle gain period

Protein didn't just eat too much. Our bodies may not be able to use so much protein. A lot of carbohydrates can save the use of protein.

Intake ratio of three nutrients

Carbohydrate 45%~65% (preferably 40%), protein 10%~35% (preferably 40%), fat 20%~35% (preferably 20%), and protein intake per kg body weight 1.5g is enough. For example, if you weigh 50kg, take 50x 1.5=75g protein.