1, usually exercise, we often choose a suitable weight and do 6 to 12 movements as a group (if you can only do 2 to 4 movements within the selected weight, then this movement will be the most helpful to improve your muscle strength, that is, absolute weight; If you can do 4 to 8 movements within the selected weight, it will help to improve your explosive power; If you can do more than 12 movements under the selected weight. It is best to choose a weight that can make 6 to 12 as a group. The so-called number of groups is simply that you intend to repeat this 6 to 12 times.

2. It is mentioned that each group is 6 to 12 times, which is true for most people, but for some athletes or professional bodybuilders, a fixed number of times is often put aside, and each group will be exhausted. In my opinion, this is more conducive to muscle fiber injury, and then through the intake of a large number of nutrients can better achieve the effect of muscle gain;

Your last problem is that you are not strong enough. The next group can't do more than the last group. Now, I can definitely tell you that your idea is correct. Once you start formal exercise, let those groups go to hell with a fixed number of times! As long as each group kills itself, the effect will not be worse than those who stick to the rules! ! !

Finally, add some muscle training tips, hoping to be useful to friends:

1, every movement should be as slow as possible. Muscle training mainly focuses on the contraction time, completion times and group times of the target muscles, so please take your time! Of course, some athletes who need to exercise explosive power, such as sprinters and long jumpers, can ignore this rule.

2. The rest time between groups should be as short as possible. If the body supports it, it can be controlled within one minute or even 30 seconds, which will strengthen the stimulation of the target muscle. I'd rather the next group is less than the last group, and I don't want to rest for too long.

If you want to enlarge your muscles and increase your waistline, you must supplement foods containing high protein, such as fish, shrimp, milk and beef, within one hour after training. Of course, protein powder is the most convenient and effective.

If you want to have a clearer muscle outline, please ask your friends to take time to do aerobic training once or twice a week for 30 to 60 minutes each time.

I hope the above remarks are helpful to my friends, and I hope my friends can create a perfect figure!