The key is to grasp a degree, feel sore but not muscle strain.

The appropriate load can be judged according to the quantity that each group can do. If each group can achieve 5 to 7, this load is the most effective for increasing absolute power; If each group can achieve 7 to 10, this load is the most effective for muscle growth.

Generally, each part only needs to arrange one movement at a time, and the muscles in the same part need to rest for 48 hours, preferably once every two to three days.

Do four groups at a time for each action.

The cumulative exercise time (including rest between groups) of all movements should not exceed 45 minutes.

It's normal to be sore that day, but if it lasts for 24 hours, it's a bit too much, so you need to reduce the number or weight of groups.