If the muscles are long, do your best in every movement from 8 to/kloc-0 to 2, and from 3 to 5 groups. The muscles in each part should do 3 to 4 movements. After you finish your muscles, you should feel full of blood and swelling, and you will feel sore the next day or the third day.

Muscles in the same part should be trained every other day to give them enough time to rest and recover.