1, if you want to gain muscle through gym training, then you need to meet two conditions. The first is resistance training, which is often called strength training. The second is a reasonable diet plan.

2. Formulation method of resistance training: Before muscle resistance training, a complete training plan is needed. The most common primary trainer's plan is to train the main muscle groups of the whole body once every seven days for one week.

3. Daily training objectives: The daily training plan mainly selects one major muscle group. Common training methods include: practicing pectoralis major on Monday, latissimus dorsi on Tuesday, resting on Wednesday, continuing to practice pectoralis major on Thursday, deltoid on Friday, leg and arm muscles on Saturday, and resting on Sunday.

4. Diet plan-protein's intake: If you want to adjust your body state through diet, you must first meet the intake of high protein during the diet. Protein is the main component of muscle. Protein's intake mainly comes from some fish, lean meat and eggs, and it is rich in protein.

5. Carbohydrate supplement: Besides protein, there are carbohydrate supplements. Carbohydrate is an important substance that constitutes body tissues, participates in cell composition and various activities, and provides energy for the body.

6. After making a scientific training plan and a reasonable diet plan, all that remains is to stick to the plan and achieve very satisfactory results in just three months.