As for the duration and frequency of novice fitness, I suggest that you exercise at least four days a week, preferably for five days, and leave 1-3 days for your body to rest. You need enough exercise and rest to grow faster. The length of training every day. Fitness content should be reasonably distributed according to the goals that your body wants to achieve. It can be used for key training and comprehensive training of half body. For example, if you only concentrate on upper body training, you can concentrate on exercising the next day.
For example, the difficulty of the movement, don't challenge the movements that you can't be familiar with and master, such as Smith's squat. Many novices don't even grasp the basic correctness, so they just put a heavy one casually, regardless of whether the action is right or not, thinking that they are simply squatting.
The difficulty of exercise and the weight of equipment to be selected for training should be gradually increased. Starting from scratch is not allowed. For example, when practicing bench press, you should strengthen your arm strength at least at the beginning. After doing some simple actions to strengthen your muscle strength, try to make a group with empty bars. Exercise should be persistent, but the intensity of exercise should be limited, neither too much nor too little, in order to achieve the effect of exercise. With the gradual accumulation of fitness effects, the purpose of improving physical fitness and health can be achieved. Eat less and eat more. The effect of bodybuilding training depends not only on the weight and the number of movements, but also on whether the muscles we practice are directly stressed.