Muscle soreness will be very obvious after the first training, so this is a normal phenomenon, not a strain. But you can't retrain this muscle until the target muscle is fully recovered, otherwise it will not only be bad for muscle growth, but also easy to get injured. You can refer to Wade's training method, practice for four days and take a day off. Day one: chest, three heads, abdomen. The next day, back, head, calf, abdomen. On the third day, shoulders, waist and abdomen. On the fourth day, legs and abdomen. Then take a day off. Every big muscle group can get enough rest.

It's just that your first training is a special period, so you need a longer rest time. You must not insist on it reluctantly, otherwise it will be counterproductive! Pay attention to the supplement of water and protein, which is very helpful for the recovery of your muscles, and the full warm-up before training and the stretching of the target muscles after training must not be simple.