Let's change it to differentiated training. Practicing the whole body at a time is either an adaptation period for beginners or an advanced exercise. As for your leg pain, you should adjust your weight. I don't know if you practiced with the concept of RM, or how many times you only did one weight. You should practice with 6- 12RM, which does not rule out that your leg muscles are weak. Lift your legs on your back and roll your abdomen in the opposite direction at the lower part of your abdominal muscles. Of course, you must lose fat when you practice abdominal muscles. Although you are quite thin, you still need to lose fat if you have more belly fat. You can't build abdominal muscles without losing fat.

According to your arrangement, there are still many movements in the chest, just like the legs. You need to adjust the weight. It has nothing to do with thinness, but only with muscle strength, exercise intensity, posture standard, recovery and so on.

Attached are the whole body plan and unarmed equipment plan of the gym, as well as some graphic and video tutorial materials to facilitate learning movements.

Exercise days and effects:

Whether to practice every other day or every day depends on specific analysis. Muscles grow during rest, but the effect of training every other day will be greatly reduced because of insufficient training, and practicing enough training every day can only affect muscle growth.

The most important thing is strength. The intensity is subject to obvious hyperemia and soreness after training. The next day, the pain continued but only a little, which did not affect daily life. This is the best.

Instrument weight:

Suitable for 6- 12RM. At first, 12-20RM was used, and RM refers to the maximum number of times you can do it at a time. For example, 20 kg can be done 10 times, which is 10RM, mainly depending on how many times this weight can be done continuously and how many times this range is used. Measure this weight in each part and increase it according to your own strength, so that the exercise is scientific.

Overtime problem:

You can't just add times. That's endurance training, not muscle training. The correct way is to add groups and movements to increase the difficulty of movements.

Diet:

In addition to multiple meals, you can add meals, and other nutrition should be comprehensive. Meat, eggs, dairy products, fruits and vegetables should go well with every meal. Supplement simple carbohydrates and digestible protein, such as bananas and eggs, within half an hour after exercise. Dinner in an hour.

Protein's supplement needs 1 g per kilogram of body weight, including diet, only counting animal protein. Exercise needs 1.5-2 grams per kilogram a day. Carbohydrate needs 4 grams per kilogram of body weight on rest days and 4-6 grams on exercise days.

Ideologically:

This is very important, that is, to unify thinking-it comes from Wade's 32 rules of bodybuilding, that is, to focus on the muscles to be practiced during exercise, which is as important as the standard of action.

In terms of movement speed:

This is also particular. Generally speaking, it is suitable for slow training at first, and it takes 6-7 seconds to complete an action. The purpose is to fully stimulate muscles, and the apex contracts for a few seconds or more-this is an intensive training method, so it is not commonly used.

Rest: This is also an aspect of the exercise plan. Exercise and rest should be combined well and get enough sleep.