Muscle relaxation should follow the principle of continuous tension and relaxation between groups. Continuous tension also means that in a group of exercise, let it maintain continuous muscle tension, whether at the beginning or at the end of the action, after doing each group of action to do stretching and relaxation, which can increase the blood flow to the muscles, help to eliminate the waste deposited in the muscles, speed up the recovery of the muscles, rapid replenishment of nutrients. More training of the large muscle groups of the chest, back, waist and hip, and legs can promote the growth of all other parts of the muscles. Therefore, in the training program to arrange more hard pull, squat, bench press, push-ups, pull-ups these 5 classic compound movements. Protein intake after training needs to be in the 30-90 minutes after training, when protein demand is at its peak and protein supplementation is most effective. Local muscle training should be rested for 48-72 hours after training before the 2nd session. If high intensity strength exercises are performed, 72 hours between training sessions for local muscles is not enough, especially for large muscles, although the abs are the exception. The abs, unlike other muscles, must be stimulated regularly, at least 4 times a week for about 15 minutes each time.