You should understand whether the purpose of fitness is to increase muscles or exercise your special qualities. Generally speaking, human sports have seven special qualities, namely strength, endurance, speed, flexibility, agility and coordination. The appearance characteristics of these seven qualities are not necessarily muscles, so adding muscles may not necessarily improve your physical fitness, or even reduce the exertion of a certain quality. I won't elaborate on this.
So, here you need to strengthen your strength and increase your muscles. As we all know, increasing strength can exercise more than 5 groups, 3 to 5 times in each group, while increasing muscle is generally about 3 groups, 8 to 12 times in each group. The so-called fatigue does not require your group to be tired, but the last group to be tired, especially when there is no training partner and training guarantee.
Can you guarantee ronnie coleman's muscle training talent and super recovery ability? Can you promise that you will never get hurt? If not, please don't get tired. The best way is to determine the exhaustion weight of one 12 times, and then train with this weight. The first group was 8 times, the second group 10, and the third group tried exhaustion again, changing the weight once a month. Remember that training movements can be changed after 3 months, for example, pull-ups can be changed to rowing.
If you find that your weight is growing slowly, you should check your eating habits and work and rest habits. If they are all right, maybe you are suitable for endurance training. You can switch to two groups of training, each group 15 times or more, or develop endurance sports such as long-distance running, maybe there will be surprises.
All fitness activities focus on strengthening physical fitness. Increasing muscle and strength is just a symptom. Don't be too keen on looking strong. Even walking for half an hour every day can achieve the purpose of exercising. Don't try to pursue a glamorous appearance.