The first is diet. If you want to gain muscle, you need to eat more foods rich in protein and supplement some carbohydrates, because you can't be too fat. We adopt the method of eating less and eating more meals, and don't eat too much each meal to avoid being digested into fat. We should divide each meal into two times and eat it every few hours, which can effectively improve our metabolism and not leave too much fat.
When training, we should try our best to train large muscle groups (chest, back and legs), because large muscle groups are easy to grow, unlike small muscle groups, so we arrange to train these three places every week, and then use them to train small muscle groups (arms and shoulders) in the future, so as to be exhausted every time, and choose to use heavy ones without danger. Muscle needs constant stimulation and compression, so as to ensure the training effect.