Give me a muscle building program? Quick .

Hehe, this question can be your exercise method is basically **.

The first rapid formation = fake muscles, inject sistron into the muscles (similar to the tolerance of the chest), the second rapid formation = hormones, steroids, etc. + gym high-intensity workout + nutritional diet supplements, etc. + deep sleep.

Third, rapid growth = gym, high-intensity workout + nutritious diet, supplements, etc. + deep sleep.

All of the above are quick fixes.

If you practice at home, you can only reduce ** Train small lines and small contours of muscles Don't expect muscles to make a big breakthrough in a short period of time It's completely impossible (you can only use time to pile it up, and it's even farther away from your quick requirements).

If you have to build muscles quickly, there is also a way, but the muscles have no latitude, only lines, you will do a lot of aerobic exercises, reduce the body sebum, and the small outline of the muscles will naturally come out (the specific exercise method refers to those copying players, I am too tired to type, I hope forgive me).

I'm a professional bodybuilder and I hope mine helps you!

First of all, I would like to tell you that there is no quick way to practice at home! Exercising in the gym is only possible with a change in diet.

Depending on your situation, it will take at least 2-3 months for your abs to be in shape (if you can stick to them all the time). If you don't have the arm strength, it will be very difficult to rely on push-ups and the like.

If the gym is inconvenient, it is recommended to buy the right pair of dumbbells, and the effect will be much better.

If you don't go to the gym, you also ask for a quick course.

Well, it's simple. Steroids, hormones, protein powder.

You start with big muscle groups, such as chest, back, shoulders or something! There's a lot of information online.

Abdominal muscle? Still is? Biceps.

What kind of muscles do you want to exercise, buy an arm strength machine, and get up in the morning and do sit-ups.

I said buddy, you're too thin, eat stronger, go to the muscle bar and have a look. Muscle stickers.

First of all, it is necessary for you to understand what are the main muscles of the upper body. Pectorals, abs, latissimus dorsi, deltoids, and triceps brachii biceps on the hands.

Sit-ups are for abs, and it is recommended to have 3 sets of 30-40 per day.

Pull-ups are to train the latissimus dorsi and deltoids, and there is also training for the muscles in the arms, specifically whether to train the triceps or biceps depends on your gesture of holding the bar. If you can find the horizontal bar, doing this is a great back exercise, but it is inevitable that it will be a little tiring to do it in the early stage, if it doesn't work, just 1 group of 5, take a short break and continue to do it, and ensure that you finish 40. (To add, the front grip is best done with the shoulder width and wide grip, the reverse grip is used in a narrow grip, and the reverse grip can train the chest muscles, this grip is simple to do, but the back practice is not big, to.)

do, but don't do too much).

For pectoral muscles, it is best to do push-ups, 4 sets of 30-40 per day.

If you practice like this, plus eat more protein-rich foods such as egg white, beef, chicken breast, mutton, and milk, as well as some high-calorie foods to supplement muscle growth energy, it will be effective in 2 months, but don't cut corners in 2 months, fitness is expensive.

You're growing your body now, and you're not going to grow flesh! So! It's not impossible if you want to grow muscle!

Go buy a dumbbell! Lift! Or do 10 push-ups a day!

And the goal of the day is higher than yesterday! Let's say you did 10 push-ups today! I'll do 11 tomorrow.

And so on! You can also do a few more! Then it is possible to grow some muscle!

Or play double and single strokes! I just played double bar and horizontal bar to gain some muscle!

This doesn't mean you can grow it if you want to. A class of proper movement and a reasonable diet is the most important. The premise is that you must go to the gym and have about 2 hours of exercise time every day.

The eating class is dominated by high-protein foods. Less oily. Beef, preferably, you can eat three raw egg whites in the morning with sugar-free milk powder and boiling water.

The muscles grow very quickly in the first month, not slow in the second month, and can be formed in the third month. Have a regular life and pay more attention to rest. It's about persistence.

But I have to warn you. There are muscles. It was formed.

If you don't exercise, your muscles will atrophy for half a year.

Insist on doing sit-ups, push-ups, playing ball, skipping rope, and running every day.