In the gym, all movements and equipment should be done in two groups, which is not helpful for muscle gain. Each training should train 1~2 parts. Gradually increase the number of exercise groups, thus stimulating muscles. You should feel that after the exercise, your training area will feel sore and congested, and sometimes your muscles will feel obviously thick.

Muscle group training

In the early stage of training, we should practice the muscles of chest, back, buttocks and legs more, which can not only make the body strong, but also help the muscles of other parts to grow. You can train with heavy, systemic compound movements. For example, bench press, hard pull, squat, although these movements are ancient, but they are extremely effective movements, but also the basic movements of fitness training.

What can you eat to gain muscle?

For thin people to gain muscle, happiness lies in not having as many dietary restrictions as dieters. Adhere to the principle of eating less and eating more, and take enough high-quality protein and carbohydrates. Especially 30~90 minutes after each training is the best time to supplement protein. You can eat some beef, chicken breast or drink a spoonful of protein powder. At the same time, you should also eat healthy carbohydrates such as vegetables and fruits, which will help your body absorb protein better.

Enough rest

Adequate rest is the key to ensure the rapid growth of muscles, because what you do in the training process is to destroy muscles, and muscle growth is in the process of your rest. When you decide to start to gain muscle, you'd better adjust your living habits to a state of going to bed early and getting up early, so as to ensure a good sleep and make your muscles grow rapidly.