After the honeymoon with the nervous system, you need to increase calories to provide your muscles with the nutrients they need. People with lean physique have higher metabolic capacity and more difficulty in gaining weight, so it is very important to consume more calories.
But eating calories is not easy. In order to achieve your goal, you need to consume enough calories. This can be achieved by supplementing milkshakes and a lot of healthy fats, such as nut jam, olive oil and high-fat milk.
Lift it up like a big boy. Your training should focus on compound and multi-joint weightlifting. These exercises include but are not limited to bench press, back squat, front squat, hard lift, hard leg lift, pull-ups, horizontal row and barbell top press. This is not to say that you should completely avoid isolated exercises, but they should not be the core of your plan. Isolation can only be done after all the big boys have lifted their weights.
The reason for choosing large elevators is that they will cost you the most money. Ask yourself: "If I only had enough time to do three exercises, which one would I choose?" I really hope you can choose bench press, squat and arm row, or similar schemes, because these weightlifting can mobilize most muscle tissues and enable you to achieve the maximum load.
Just do full-body exercise. If someone tells you that you want to work out, run! I have seen too many thin people exercise excessively because of fitness programs. It's too big for people with thin constitution.
After you focus on lifting weights and then practice separately, your next step is to do full-body exercise. Can I do fitness splits? Absolutely! However, I won't recommend them until you have received at least one year of high-quality training. In fact, I recommend this rule to all weightlifters, regardless of their size.
Full-body exercise can not only absorb muscle fibers to the maximum extent, but also save time. In other words, when you do bench press, you can activate your core muscles, chest, triceps brachii and shoulders at the same time.
The principle that less is more is especially applicable to people with weak constitution. If your weight gain is already difficult, you must be careful not to overtraining, otherwise you will consume too many calories and offset your weight gain efforts. Moreover, thin people are more likely to be injured by excessive exercise than fat people. Usually, I suggest that lean body should be improved three times a week. There should be 3 to 4 big multi-joint movements in each movement, followed by 2 to 4 smaller movements. The main number of exercises and the range of exercises are 3-4 groups, with 5-8 times in each group. The number of groups and the range of exercises of isolated auxiliary weightlifting are 3-4 groups, with 8- 12 times in each group, and one exercise should be the core exercise. People who are physically weak should rest for a day or two between exercises.