When building muscle, how effective is it?

When building muscles, it is better for each group to feel close to exhaustion.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

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.

Chest: dumbbell bench press, dumbbell bird, push-ups.

4 sets each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: Squats.

lunge squat, calf raise (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: Pull-ups.

Try to do more than 10), dumbbell rowing (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abdominal muscle. Supine leg press 4 sets.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

It is best to exercise to soreness. It's probably best when you do push-ups with your hands on the ground and feel that your arms are sore. Exercise more sore, practice less numbness, and don't practice pain. Scientific exercise is king.

Training is best 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Be sure to pay attention to heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent thoughts, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, eating protein after training, resting for 48 hours, and preferring light to leave.

Brother, you're overdoing it, and it's not good for you, but it's not good for your body, and generally speaking, when you're done exercising your muscles, it's time to rest for the remaining 24 hours.

Give the muscles a space to grow, so generally do it every other day, and fitness should be gradual

There is a theory that Darwin said for a long time - using the theory of entry and retreat, if you really don't exercise muscles for a long time, the muscles will become weak, and if you don't move for a long time (including not doing anything in life), I think the muscles will atrophy.