Refers to the number of repetitions that a group of exercises can complete when they are exhausted. (also known as effective times) is generally used to improve strength within 4 times. 5- 15 times is moderate and can be used to increase muscle volume and circumference. 16 times or more is the multiple, which is mostly used to improve muscle separation, fineness and fat reduction.

weight

Refers to the weight used in training (usually different from the actual resistance load of muscles according to different movements). If the maximum weight (the weight that can be lifted with all one's strength) is taken as a reference, 85% of the maximum weight is considered as a large weight; 65%-80% is medium weight; Weights below 65% are small weights. Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.

Grouping segment

This is a very important factor that is not paid much attention to. Refers to the rest time between the previous group and the latter group. This time is actually an indefinite time, not 30 seconds or 1 minute. In actual training, it depends on my age, the size of my muscles and my physical condition at that time. Generally, the heart rate shall prevail. When the heart rate returns to 50%~60% of the limit heart rate (220- my age), you can start the next group of training. (Of course, in normal health) Usually, the short interval is about 20~40 seconds, the middle interval is about 1 minute, and the long interval exceeds 1 minute.