1, muscle training, less load, multiple times, multiple groups, 48 hours as the cycle. Practice strength, with heavy load (close to the limit), many times and few groups, and practice every day. In other words, if you want to practice your strength, you basically have to do your best. There is no fixed requirement for the number of times, as long as you feel tired at eight or nine, you can do it every day.

2, it is best to go to the gym with the guidance of a coach (precautions, equipment, nutrition and catering). If you are at home, simply equip dumbbells, arms, etc. You can also do push-ups and squats without them. There is no trick. Pursuing standards is practice. You have higher requirements for yourself in this respect. Push-ups can be arranged in front of dumbbells, or one every day.

3, for example: push-ups are fifteen a day, and you should be able to do thirty in two weeks.

The strength is growing very fast. The key is whether you can persist for a long time and have the confidence to do it.

I wish you reach your training goal as soon as possible!

I hope it helps you! Hope to adopt!