Some guiding principles of strength training.
Except for abdominal muscles, the interval between two exercises in the same place is more than 48 hours. Abdominal muscles can be practiced every day, but the time interval should be more than 24 hours.
Training muscles in the same area every day will not promote muscle growth, because muscles grow in the cycle of destruction (strength training)-repair (supplementing protein). In strength training, training will destroy muscle fibers, and supplementing protein is used to supplement the damaged muscle fibers. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If we continue to train them before their muscles recover, it will only have the opposite effect.
When no hormone precursors (androstenedione, androstenediol, dehydroepiandrosterone) are used, the strength training time should not exceed 1 hour each time. Too long training time will lead to the decrease of androgen secretion, which is not conducive to muscle growth.
Usually, group training is adopted, and there are 4 groups in one movement, with intervals ranging from 30 seconds to 3 minutes. Novice suggestion 1 to two minutes.
The choice of weight is 60%~80% of the maximum weight you can lift at a time. If your bench press limit is 80KG, then the weight of each bench press is 48KG.
In the case of using free weight-bearing equipment (barbells and dumbbells), the number of people in each group is 8~ 12.
The number of movements (sit-ups, push-ups, pull-ups, parallel bars arm flexion and extension) that bear your own weight is 60%~80% of the limit movements you can do at one time.
If the above strength training principles are met and this situation still occurs, then you should strengthen nutrition, eat more high-protein food and then only reduce the training weight. Third, it is to extend the rest time.