So there was a personal trainer. He will test your physical fitness, then make a training plan suitable for you, and then follow the principle that large muscle groups should rest for 72 hours. There are different training positions and contents every day. After the training, he will teach you how to eat correctly and develop in the direction you want. If you want to build big muscles, you have to bear loads, and if you want to build muscle endurance, you have to count it many times.

Gym exercise is definitely more efficient than our own exercise. Efficiency should be high.