1. Balance the amount of training in your upper body. Balance the strength of your upper body chest, back, and shoulders. Don't do seven chest movements like some people do, but only practice one high drop. Balancing the muscles of your upper body allows you to avoid the power bottleneck and stay away from shoulder pain.

2. Increase your strength, because among the best bodybuilders, there is no one with too little strength! You don't need to be as strong as a weightlifter, but you need to keep improving your strength beyond what you are now.

3. Learn the correct movements, read and watch every article and video that can perfect your movements. This is not an overnight thing, it takes time to accumulate.

4. Beginners should not use very detailed differentiation training programs or complex training techniques like advanced trainers, they only need to become stronger and stronger in compound movements.

5. Don't miss training for trivial matters, don't make excuses for yourself, you can always free up 3-4 hours a week for training.

6. The nutrition of muscle growth is far more than broccoli and chicken breast. You should learn to eat all kinds of natural foods.

Eat red meat, its health risks are vague, but the fact that it can make you strong is solid.

Drink water, especially before and after training.

9. Sleep eight hours a night. If you have a chance to take a nap during the day, don't miss it.

10. Learn to cook, bodybuilding diet is not necessarily boring mechanical.

11. Beginners should not try to confuse the muscles by changing movements frequently. Your muscles will only grow because you use more weight for the same movement.

12. Stop changing the training plan every two weeks! Your time is spent adjusting to the new action.

13. In the current industry environment, 95% of the content of bodybuilding training is nonsense. They never tell you how to add weight/progressive load, and these are the core elements of the training program.

14. The propaganda effect of some supplements is too exaggerated. Learn to distinguish.

15. The topic of muscle exercise is rarely black and white. Most things depend on the situation. Learn to balance your own experience with what you see successful athletes doing.

Science can help us, but training is still an art, and everyone is a completely different individual. You can try things that have scientific explanations, but don't be too rigid and adjust them to suit your personal needs.

17. Why do some people seem to have every workout working out for them? Because a person who is focused, eats the right foods, and has the patience to slowly increase the intensity of his workouts can get great results even with a very ordinary plan.

18. Eat 90% healthy food, natural food, 10% delicious food, so you can have effect, but also to maintain sanity.

19. Do an oxygen bar three times a week for overall health. Every 15-20 minutes of aerobic exercise will not prevent you from gaining muscle.

20. The body needs Na, but don't eat too much. Na potassium balance is also very important for health, rather than worry about sodium intake too much, it is better to add some potassium.

21. During the muscle-building period, eat as many fruits and vegetables as you want. Red, green and yellow represent adequate nutrition.

22. Don't train with bad gestures. If your movements have begun to deform, stop this group.

23. Beginner exercise days should be as many as rest days, your body is responding to this new strong stimulus, you need a lot of rest days.

24. Beware of online advice from bloggers who don't have any teaching results to prove themselves.

25. Over-the-top press is not inherently bad for the shoulders. It is bad for the shoulders to do five kinds of horizontal press but never train over the top press.

26. Increase power first, then increase capacity.

Is there a magic number for "how many groups" and "how many times per group"? Sorry, this number does not exist. Different group intervals have different meanings.

28. Leg lifts are very good leg training, but they are not as good as squats. Want huge leg muscles? Not less of both.

Avoid unmotivated training partners because they are always late or simply don't show up. Surrounding yourself with positive people or not needing anyone at all.

30. If you want to practice to exhaustion, then only do so in the last group of this movement.

31. Are you a little tired from work today? Go exercise! Maybe you will feel better when you finish your training task, and your training performance may surprise you.

32. Eat first thing in the morning, your body is running out of fuel all night, use some high-quality fuel to start your day.

Exercise when you have the most energy during the day, or when you are least likely to miss it.

34. If you hate vegetables, cut them into small pieces and fry them. It's very simple and has no strange taste.

35. If time is limited, try a super group and combine muscle groups with opposite functions to practice at the same time.

36. Record your workouts, computer, cell phone, or handwriting. You have to use some tools to make sure your training is progressing.

37. A true bottleneck period takes year after year of training, and while it's true that the benefits slow down over time, as long as you can still add a little weight, or do it once or twice a month, you're not stagnant.

38. Don't believe that rest is a waste of time. Every time you train hard for more than 2 months, reduce the load for 7-10 days to leave the gym and live your life.

39. Participating in local bodybuilding competitions is a good training motivation, which allows you to see yourself clearly, which is a very cheap means of accelerating progress.

40. When your training experience is still shallow, don't question the above 39. Practice first, you will understand the principle; and only year-round practice, you have the capital to innovate.