2. According to this repetition, the big muscles only rest for 48 hours and practice three times a week. In fact, twice is a lot, but it is not good to practice too much, which affects growth.
3, 68 kg does not need to be deliberately degreased, even if oxygen is needed, it should be placed before fitness.
4, eat less and eat more meals is the golden rule of fitness, eating well and absorbing well will not gain weight.
5, 45 minutes to 70 minutes a day is good, reduce the rest time between groups and strengthen stimulation. Testosterone secretion begins to decrease in about 50 minutes, so it should not be too long.
Extended data:
Matters needing attention in muscle training
1, multi-group number: whenever I think of exercising, I will do 2 ~ 3 groups. In fact, it is a waste of time and I can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover.
2, long displacement: whether rowing, bench pressing, pushing back, bending, we must first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise as much as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
Reference: Baidu Encyclopedia-Muscle (including exercise frequency)