First, when the muscles are exhausted, the last one is better than the previous ones. You can choose a small weight and continue to make a few. Fatigue is good for long muscles. The weight is in the range of 8 to 12. After exhaustion, choose the small one for the second exhaustion.

Second, increase the number of groups, for example, beginners have 4 groups per movement. If 4 groups have little influence on you, you can add them to 6 groups.

Three,

Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the main need for long muscles. Protein, mostly. Fruit also helps to absorb nutrients. Just eat more of these foods at ordinary times. If you can't eat, you can eat less and eat more.

The efficiency of nutrient absorption just after exercise is also very high.