First of all, you should understand that bodybuilding training and stimulating muscle growth are the fundamental purposes, and stimulating muscle growth requires an appropriate degree, that is, appropriate training. As long as you can achieve this amount of training, you can rest, and it is useless to do more. If you can't reach this training amount. Even if you are exhausted. Muscles are still not effectively stimulated.
Now that you're talking about push-ups. Let me give you an example of push-ups. You put sandbags on your back. If one group can't do 8, or one group can do 8- 12, but you can't do 6 groups, rest between groups 1 minute, it is difficult for you to effectively stimulate muscles. Doing this will increase your strength at most, but your muscles will grow slowly.
If you don't carry a load, do exhaustion, and then rest for a few seconds before doing it. This is even less effective for muscle stimulation. You are just wasting your energy. Strength and muscle growth are slow.
I don't know how many groups and times I should practice the chest muscles of push-ups. I'll explain it to you in the gym. For the chest muscles, as long as 60-80% of the maximum weight is used to do 15-20 groups, and each group has 8- 12 exercises, the growth of the chest muscles can be fully stimulated. This 15-20 group is about 3-4 movements, and the training amount of each movement is 4-5 groups. The rest between groups is about 1 minute, and the whole training can be completed in about 40 minutes. When you finish this amount, you are not exhausted. You can continue to do many groups, but it's no use doing more. It will only make you more tired, and it will not do any good to the increase of muscles. . In the gym, you can often see someone repeatedly practicing 5 or 6 movements on a chest muscle, with 7 to 8 groups of each movement. The whole training was over 1 hour, which actually wasted most of the time. On the contrary, it is easy to hurt yourself.
And if you use a lot of weight and do several groups, you will be exhausted, which can't effectively stimulate your muscles, which means that you use too much weight and should lose weight to complete the training.
What you need to know is the amount of training. Fatigue does not mean that muscle stimulation is in place.
In addition, entering the gym is to fully exercise the body muscles. Many muscle groups, especially the back and legs, are hard to get effective stimulation without going to the gym.
After reading your supplement, I would also like to add that according to what you said, the first training method may be effective in stimulating muscles, but the second training method only stays at 10-20, and the light weight groups 5 and 6 are exhausted, which can't stimulate muscles at all and is basically ineffective. Running with you once a day won't increase your endurance for a month. On the contrary, running 10 minutes every day will give you much longer endurance in one month.