Thin people should not blindly exercise to gain muscle, but should first develop two major plans

I believe many people will find that there is a type of people in life who will not gain weight no matter how much they eat. Are they born with a thin physique? Of course not, it is mainly because their fat growth rate is very slow. If they are men, I am afraid that such a figure will appear very thin and lack a sense of security. So, how can thin people gain muscle?

Diet plan

Eating small meals frequently is the best way - of course, we may need to eat more meals frequently to gain weight. Frequent meals means that the three meals a day can be divided into 5-6 meals: breakfast, brunch, lunch, afternoon lunch, dinner, and midnight snack. In this way, you can take in your calories more evenly, take in more calories, and take in the calories that you can't eat enough even if you eat a lot normally.

Training plan

Heavy weights: low sets, compound movements, mainly free weights.

Heavy weight: After a full warm-up, do 6-8RM strength, rest 90 seconds between sets

Low number of sets: Generally, large muscle groups use 4 movements, 4 sets of each movement; small muscle groups use 3 movements, 3 sets of each movement

Compound movements: Movements that involve multiple joints and use multiple muscles at a time, such as bench press, squats, pull-ups, push-ups, and deadlifts, are called compound movements. Thin people should practice them more if they are just starting out.