What is heavy?
It is 70~80% of the limit weight that you can lift when you can do an action.
What is low frequency?
That is to say, you can do 10 times with the above weight in one breath. But 10 is not finished. Don't rest for more than a minute. Keep doing it. Strive to achieve 6 ~8 groups.
Small weight, many times, only reduces the fat content covering your muscle surface, making your muscle look more familiar and beautiful, but it does not help to increase muscle circumference.
If you need to lose fat, this is good! Coupled with aerobic exercise for more than 45 minutes each time, ensure that your body's fat content drops rapidly.
It should be noted that when you practice an action again, the action must be standard and not done too fast. You should fully contract your muscles with your mind and then fully relax your muscles. Also, the catering industry should be careful not to eat too much fat, because too much fat intake will affect your muscle beauty. Eat more protein, carbohydrates and vitamins. The corresponding foods are: lean meat (preferably beef), rice and fresh fruits and vegetables. Also, pay attention to giving your muscles plenty of rest time. Under normal circumstances, you should give this muscle a rest time of at least 40 hours after you finish practicing a certain muscle at a time. Usually, you can only exercise the muscles you practiced the day before yesterday the next day. Never practice the same muscle every day, it is not good for the muscle, it may also cause damage to the muscle, or the muscle becomes stiff and can't grow. There is also enough sleep every day, and you must sleep for 8 hours.
Finally, remind me that you must warm up before exercise, that is, fully warm up the joints and muscles you want to exercise, because not doing warm-up exercise is not only ineffective, but also easy to get hurt, which I have experienced personally and suffered. Moreover, it is good for muscle growth to let muscles do some weightless stretching after exercise. Eat something an hour after exercise, or eat something. It is best not to have an empty stomach before exercise. And if you go to the gym to exercise, the effect will be better, because the atmosphere there is better. If you can talk to a good coach, you will get twice the result with half the effort and take fewer detours.
I wish you an early exercise to your satisfaction.