100lb /24-hour recovery rule:
Most trainers need at least 24 hours to recover from strength training, and they need to rest for 24 hours per 100 pound of training weight. Of course, there are also some factors related to specific muscles and people. The hamstring muscle is similar to the biceps femoris of the leg, but the recovery time of the high-intensity hamstring muscle after training is much longer than that of the biceps femoris.
In fact, the quickest way is to stick to it. To gain muscle, you need to stimulate and tear the muscle with a heavy weight, and then have a meal to repair it, and you will gain muscle again and again. Although sometimes the effect is not good, it is the most effective and reliable method. This is especially true for reducing fat. Equipment+aerobic is the best way, just stick to it. Limit the amount of aerobic exercise: you can jog or ride a bike for two days in a row, but it is appropriate to control the training time at about 30 minutes each time. Lose fat while retaining muscle. You'd better do an intermittent sprint.
In fact, the quickest way is to stick to it. To gain muscle, you need to stimulate and tear the muscle with a heavy weight, and then have a meal to repair it, and you will gain muscle again and again. Although sometimes the effect is not good, it is the most effective and reliable method.
This is especially true for reducing fat. Equipment+aerobic is the best way, just stick to it. Limit the amount of aerobic exercise: you can jog or ride a bike for two days in a row, but it is appropriate to control the training time at about 30 minutes each time. Lose fat while retaining muscle. You'd better do an intermittent sprint.
For example, first do a sprint of 1 minute, then jog for 2 minutes to return to the starting point, and then interval 1-2 minutes. Three times a week, 30 minutes each time. This intermittent sprint is better than jogging for 30 minutes in preventing muscle decomposition during aerobic training. Tip: In fact, you can use the 50-meter or 100-meter sprint as an effective way to strengthen your huge leg muscles, which can not only increase your muscles, but also achieve amazing speed, killing two birds with one stone. When you create your muscle building training plan, you must give priority to big compound movements, because they will drive more muscle fibers and bring you unprecedented stimulation. Recommended actions are: bench press, high pressure, pull-ups, squats, hard pull and so on!