How to become a muscular man fast I m 16 years old 1 70M 60KG with no muscle

Targeted strength training, such as bell carrying, weightlifting, pull-ups, etc. Eat more high-energy and calorie-rich foods.

First of all, keep up nutritionally and exercise more... Participate in more outdoor physical exercise... For example, parkour...

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; There are also more fruits and vegetables to eat, eat less and eat more often. Absorb well just after exercising, but wait 30 minutes before eating.

It is best to have some easily digestible, such as eggs and milk, and if it is inconvenient to eat, you can use protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight).

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Warm up for 10 minutes before doing the following exercises, and you can trot.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10 dismantling slides) and 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets of supine leg presses.

Abdominal muscles are exhausted or 15 to 25 per set. Each set has a rest time of 20 to 30 seconds.

Exercise your abs about 3 times a week.

It is a cycle of practicing three days and one day off.

Jogging. Running 2000-5000 meters every day can greatly improve the tolerance of the body's cardiopulmonary function, and at the same time can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

Standing long jump. Standing long jump is divided into 3 sets in the morning, noon and evening, each group does 25-50 pieces, which is the fastest way to train the leg muscles and lengthen the muscle lines of the whole body.

Push-up. Push-ups are suitable for friends who have a certain strength base to do, each time you do it, you should make your body as straight as possible, especially the legs and waist can not bend, do at least 1 group a day, 20-50 per group, is a good way to exercise arm muscles and strength.

Sit-up. Sit-ups are one of the common ways to train abdominal muscles, which do not occupy space and are also very suitable for being carried out at home, and it is recommended to do more than 30 sit-ups at a time.

Dumbbell. Friends who want to exercise their biceps can try dumbbells, which can strengthen local muscles by lifting the dumbbells with their arms, and do at least 50 each time to effectively strengthen the shape of the muscles.

Swim. If you can swim, you might as well try to swim a few laps in the indoor pool every day, swimming is more effective and faster than running to train muscles, and the muscle lines will be more slender and beautiful. Hope.

Go to the gym.,There's no other way.,It's not easy to want violent muscles.,Some people are muscular but not aggressive.,First train the muscles to look good.。。

Every morning, run more than 800 meters, do more than 50 push-ups, do more than 100 sit-ups, eat more high-fat food, and do push-ups upside down if you practice well. The most important thing is persistence.

Buy a few gym machines and keep exercising them every day.

Do push-ups with your arms and shoulders parallel to your shoulders Do a group of 5-10 groups a day Pay attention to adding more beef egg whites to your diet.

Stick to sit-ups, push-ups.

I think it has something to do with physical fitness. I was 177 and weighed 61kg, and I went to the gym to gain weight. Now it gives me six-pack abs and a whole body big muscle profile, alas. The weight has not changed. Whey protein never stopped during the workout.

Food: beef, corn, meal powder, potatoes are fine. It's best to exercise more and match dumbbells. Choose me! Introduce you to a good fitness homepage.

Eat more high-protein crude fiber foods and strengthen exercise!!

Go to the gym every day, eat protein powder, beef.

Push-ups, sit-ups, etc., as long as you can stick to it are not a problem.