The second floor is exactly right, haha, to be more specific, the number of groups is 4 and the number of times is 8- 10, at least not less than 6.

Slow is to keep the rhythm for two seconds.

High density means that the rest time can't be too long (I only rest for 30-45 seconds, if I can't, it will be 60-90 seconds)

Consistency of thought and exercise (health depends on the brain feeling your muscle contraction)

Peak contraction is posture in place.

Constantly nervous (that is, self-hypnosis, constantly telling myself that I can, come again, come on, etc. )

Needless to say, it is helpful for groups to relax and listen to music.

Practice more big muscles of back, chest and legs. These are big muscles.

Eat protein after training, without explanation.

Just because you rest for 48 hours doesn't mean you have to practice again in two days.

For example, the first day of chest training, the second day of rest, the third day of back training, the fourth day of leg training, chest recovery, you can practice again (I said, for example, I personally practice for 6 days 1 day, you can practice for 3 days 1 day, don't be forced.