If you want to increase muscle volume and dimension, you should be willing to eat and sleep in addition to heavy training. Training is a destructive process, and then rest and nutrition are a running-in. If you only destroy it without repairing it, can you grow ... If your intensity is strong enough, then you have to eat enough, and how much you eat varies from person to person. As for how to eat, that is another topic. ...
Rest is necessary. Don't be afraid to delay practice. As long as you practice well, you won't delay. With the different muscle size and position, the interval of training varies from 24 hours to 72 hours, of course, the rest varies from person to person. For example, if I pull my back on Wednesday, I will squat on Sunday to separate these two large muscle groups. In the middle of a few days, I practiced my shoulders to see someone.
Training must focus on quality, not quantity ... I took a detour before, because I was busy with work, but I was in a hurry, so I sometimes pushed it, for example, I had to practice for half an hour, but I couldn't achieve the best quality if I tried hard. After practicing for a long time, I am not only tired, but also ineffective.
If you are in a bad state, you might as well have a rest. When you are good, you should fully train until you are exhausted, and then have a full rest and eat. It was difficult for a long time.
And find some professional people to do some targeted training programs for you. Don't look for enthusiasts who think they practice well. They can't give you good advice, because it varies from person to person, and what suits him may not suit you. It is also important to experience and learn by yourself. ...
Finally, tell you, don't let the growth of strength deviate from the growth of muscles. Strength grows fast, but meat grows slowly. Pay attention to actions and plans, and don't get hurt. ...