In fact, it is a kind of self-deception to gain muscle in a short time, because the synthesis speed of muscle is very slow under normal circumstances, and the girth increased in a short time is actually mostly water and fat. There is no doubt about it. In the initial stage, even if synthetic hormones are used, there will be no effect of rapid muscle gain. Notice, I'm talking about muscle gain.
There is a way to help you increase your waistline. First, adjust the training content to a four-day cycle, with three shifts of large muscles in the chest, back and legs, and rest on the fourth day ~ ~ ~ Repeat this ~ ~ The training content mainly focuses on large compound movements with free weight, and the number of groups is 4-8 times, because increasing muscles and increasing girth is king. Everyone's physique is different. If you are naturally strong or have a normal figure, the greater the training intensity, the better. If you have a low sebum ectodermal constitution, to be honest, you are not suitable for short-term expansion, and the effect will be poor for you.
That's all I have to say about training. I won't make detailed arrangements for you. Everyone's muscle endurance strength level is not at a starting line, so you have to adjust the number and content of groups yourself. Note, however, that chest muscle bench press, back pull and leg squat are all necessary, and the standards to be achieved are enlightening ~ ~ ~ If you are a beginner, you may not understand these things, so take your time. In short, the sense of muscle and the standardization of movements are both necessary. These are far more important than how much weight you use. Although bodybuilding training is resistance training, it is far more than moving heavy objects from place A to place B.
In terms of diet, if your training is hard enough and intense enough, I suggest you use supplements.
Whey, after two spoonfuls of practice, drink two spoonfuls of normal temperature water in the morning.
Creatine, if you don't train hard enough, please don't use creatine, because creatine itself exists in our body. If you don't consume all creatine, it's useless. But on the contrary, the effect after you use creatine is very good, because creatine can store water, and the circumference of people who don't use creatine looks smaller than that of users ~ ~ You need a lot of water when you use creatine, because somatic cells need a lot of water.
Vitamin C is an antioxidant, needless to say, at least 200mg per day.
The daily diet is high in protein and high in carbon water (carbohydrates play a great role in daily muscle circumference, and muscle swelling will be obviously felt after eating a lot of carbohydrates, which is also the reason why bodybuilders charge carbon before the game), medium in fat and high in salt (it is worth noting that high sodium intake increases the body's water and makes the circumference look bigger) ~ ~
Drink plenty of water every day
I called so many first. I am exhausted.