Light weight. If you want to grow up, you need to have a big weight. Generally, it is more appropriate to lift about 5 to the limit weight. Do 5 groups, and each group will reduce the number of lifts appropriately according to the situation. Try hard for the last time, and you can only do 1. Then pay attention to nutrition and rest. After each training, some people said it would take 1 day to do the next training. But there is no standard. The interval of 1 day is only an average value. Some people slow down and some people get up quickly. This is your muscle growth period, so you can't train this muscle during this period, otherwise the opposite effect will be obvious. During this period, I think the pain disappeared 90% after the last training. In fact, everyone is different at different times in this period, which is related to factors such as the age of nutritional rest. So we can't say that the interval of 1 day is good, some need 2 days, some need 3 days, and some need 4 days. But as long as you stick to it, there will be qualitative changes in two years.