Let me talk about my situation. I'm usually divided into four groups. Let me tell you what RM is first. RM is the maximum number of times you can do this exercise repeatedly without rest.

1-4RM mainly trains absolute muscle strength and volume;

6- 12RM is mainly for training muscle mass;

15-20RM is mainly used to train small muscle groups and enhance muscle lines and elasticity;

30RM and above are mainly used to reduce body fat and enhance cardiopulmonary function.

In order to achieve the ideal fitness effect, we must work hard on diet. Eating some protein powder is good for muscle growth. In a treasure house. There is a good protein powder. How to choose the number of times depends mainly on your fitness purpose.