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Dwayne douglas johnson Diet and Fitness Program
Bodybuilding experts enter, barbell all the ways to practice muscles! Chest muscles-push-ups, bench presses, parallel bars, palm and arm flexion and extension, of which push-ups are very effective and bench presses are also acceptable. Anyway, you have barbells.

Abdominal muscles-sit-ups, in addition to traditional movements, you also have a barbell in your hand. You put the barbell in your hand (according to the actual weight) on your chin, which is close to the top of your chest, and then do sit-ups. Because of the increased weight, the effect will be obvious.

Muscles on the arm-bend and stretch your arm, stand, hold the barbell with both hands, do the movements of bending and stretching your arm, and do circular movements with the elbow as the center, and don't shake your body with it.

As for the method of practice, it is best to practice in several groups. For example, the first group of push-ups 100 (as much as you can do), the second group of 80, and the third group of 40 ... do 10, depending on your own ability, the number is not how much, the key is to be able to * * * muscles, and the blood can fully penetrate into each muscle to make the muscles turn red.

Can not practice every day, so that the body has an excessive recovery process. You did this today, and then do it once every two days, practicing one and two parts a day, and doing it in turn.

You can't neglect your diet. There is too much knowledge about fitness. If you are interested in sports, you can buy a health beauty or fitness teacher to study. This is a magazine. Let's go to the library for a dip. I believe the information inside will satisfy you!

Your method and persistence!

Is dwayne douglas johnson's muscle training a fitness method? Dwayne douglas johnson's method of building muscles is bodybuilding.

1, the muscle is hard during exercise because the muscle is congested and hardened by * * *, but it is not hard after exercise because the congestion subsides. Usually in a relaxed state, muscular and elastic, it will also give people a "hard" feeling.

2, if you want to gain muscle and increase muscle circumference, it is best to train once every other day. During training, increase the training weight, reduce the number of times in each group, and use the maximum weight and the minimum number of times to muscle. After training, add a lot of food containing protein.

Ask bodybuilders how to train leg muscles. Leg muscles play a very important role in the coordination of the whole body. Even if the upper body is strong and there is no strong leg muscle support, it will only be very fragile. Everyone should pay attention to the training of leg muscles, which can increase the secretion of androgen and make the whole body muscles stronger. If you haven't practiced your legs before, you must master the methods of exercising your muscles and gradually strengthen your leg muscles.

The following is the fitness plan. You can find a lot of equipment in the gym. If you have the conditions, you can buy it home, prepare muscle powder and start the road of muscle gain.

Number of project groups Number of times per group

Smith Squat 3 15, 12, 12.

Leg flexion and extension in sitting posture 2 10- 12

Horizontal bending of thigh 2 10- 12

Station hoisting 2 15

Beginners must not choose too much weight when practicing. It's better to lighten the weight a little. Every movement should be in place. If you form a bad posture, it's hard to correct it.

Each item is described in detail below.

1. Smith squats

Put the barbell bar on the trapezius muscle, with your feet directly below the barbell bar, and hold the barbell bar with your hands on your shoulders. Pick up the barbell, take a step back, stand up straight, and keep your feet shoulder-width apart. Hold your head high, squat down to a position where your thighs are below the ground. The position of the knee joint should not exceed the position of the toe. Then, return to the starting position.

2. Flexion and extension of legs when sitting

Sit on the leg lift, with the front side of the calf leaning against the sponge board. Sit back as far as possible and always keep your hips and lower back close to the chair. With the strength of quadriceps, lift the calf and thigh into a straight line. Stay for a second, then slowly return to the starting position.

3. Horizontal bending of thighs

Lie prone on the leg bender and hook your heel on the sponge tube. Keep your upper body in contact with the bench. Use the strength of biceps femoris to make the heel closer to the hip position. At the highest point of the action, pause for a moment, and then slowly return to the starting position.

Step 4: Stand up and lift

Hold the barbell with both hands, put the barbell on the trapezius muscle, put the first half of the sole on the foot pad, stand up hard to reach the highest position for one second, and then slowly return to the original position.

Fitness should be done according to one's ability, pay attention to the use of equipment, do not overtraining, and ensure a good rest time.

Is there any way to remove muscle? I train for aerobic exercise. It's a little difficult to get rid of muscles unless you insist.

Don't exercise and relax your muscles for n months

Then you can use aerobic exercise or spinning bike to exercise, so you won't gain muscle.

Muscle training methods and bodybuilding skills

The following exercise methods are for reference only:

14 skills to increase muscle mass: heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation between groups, more training for large muscle groups, eating protein after training, and taking a rest for 48 hours, which is light but not false.

1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.

2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself, and the degree criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously thick.

3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.

4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.

5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.

6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.

7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.

8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.

9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.

10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.

1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.

12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be practiced frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.

13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of load and the number of movements, but also on whether the muscles are directly stressed and the degree of stress. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't take the ridicule of the gym to heart.

[Edit this paragraph] Practice method

The following exercise methods are for reference only, and the specific methods depend on individual circumstances.

biceps brachii

The biceps brachii protrudes forward of the upper arm. Basic action: 1, arms bent, this action can be standing or sitting, and there are various ways to lift dumbbells and barbells. The upper arm must be tightly attached to the armpit, and the hands should be bent as far as possible to the chest by using the contraction force of the biceps brachii. 2, backhand narrow grip pull-ups, but also use the strength of biceps brachii contraction to achieve the purpose of exercise. (Practice six groups, each group 12- 15 times).

triceps brachii

Behind the upper arm is triceps brachii. Practicing triceps brachii well can make your arm muscles clear. Basic action: 1. There are two movements: lying flat on the wide stool with hands shoulder width apart, holding the barbell and lifting it, then slowly bending it back to the top with the elbow joint as the fulcrum, and then restoring the barbell to its original position with the help of the contraction force of triceps brachii. (Practice six groups, each group 12- 15 times).

triangular

The muscles of the shoulder are deltoid muscles, which are divided into anterior bundle, middle bundle and posterior bundle. Basic movements: 1, toe adduction, holding dumbbells or barbells in front of you, holding them shoulder-width, and forcibly raising your arms to make them 90 degrees with your body (practice six groups, each group 12- 15 times). 2. In the center sill, hold the dumbbell beside you and lift your arms from both sides to the top of your head. (Practice six groups, each group 12- 15 times). 3. At the back, hold the barbell shoulder-width with both hands, put the barbell behind your neck, straighten your arms and push the barbell up, then slowly bend your arms and put the barbell behind your neck and shoulders. (Practice six groups, each group 12- 15 times).

abdominal muscle

Lumbar muscles and abdominal muscles are difficult to practice, so you have to work hard. Basic action: 1. Inclined sit-ups. I won't say much about this action. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and then bend your body. 3. From both ends, lie flat on the bench, straighten your upper arms and legs, swing your straight arms, take your hips as the fulcrum, close your upper body and legs at the same time, and touch your raised toes with your hands. 4. Bow the weight behind the neck, put the barbell behind the neck, slowly lean forward, make 90 degrees with the leg, and then use the waist strength to restore the original position. (Practice six groups, each group 12- 15 times).

Femoral muscle

Basic movements: 1, squat with the center of gravity behind the neck, barbells crossed on the shoulders, feet open shoulder width, squat and breathe, and then stand up with the help of quadriceps. (Practice six groups, each group 12- 15 times). 2. Squat down with weight before the neck, pull out the barbell and put it on the clavicle before the chest, and bend your knees slowly until the thighs are closed and tightened. (Practice six groups, each group 12- 15 times). In order to increase the load, you can pad the heel with 5-6 cm of bricks or wood.

Leg muscles

The bodybuilding standard of calf muscles is to practice rhombus. Basic movements: 1, lift the heel, with two toes standing on a board or brick 5- 10 cm above the ground, slowly sink the heel into the ground first, then lift the heel and stand on tiptoe, improve the position of the body's center of gravity, and tighten the muscles of the buttocks and thighs. (Practice six groups, each group 12- 15 times)

musculus pectoralis major

Pectoralis major is one of the larger muscles in human body, which is relatively easy to practice. Basic action: 1. A supine bird lies flat on its back on a wide stool, holding a dumbbell in each hand, raising both hands, and then slowly spreading to the sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Lie flat on the wide stool, hold the barbell with both hands and lift it, then slowly put it on * * *, and then push hard. This action requires two people to cooperate and the other person to protect it. (Practice six groups, each group 12- 15 times). 3, push-ups to improve the difficulty, you can raise your feet to a 45-degree angle, put heavy objects on your back or neck for overload training, so that the pectoralis major muscles can be fully stretched. (Practice six groups, each group 12- 15 times)

latissimus dorsi

With the development of latissimus dorsi, the human torso presents a "V" shape, like an open fan. Basic movements: 1, pull-ups, pull-ups and then widen your neck, don't shake your body, then bend your arms and pull-ups. This action is the most effective. (Practice six groups, each group 12- 15 times) 2. Rowing vertically, the person's waist bends 90 degrees, hands hang down and hold the barbell, then pull the barbell up to the waist, hold it for a while, and exert force on the back. (Practice six groups, each group 12- 15 times). 3. Practice of special combined musical instruments.

[Edit this paragraph] Dietary nutrition

Overview of bodybuilding nutrition

Bodybuilders need special nutrition to meet the high level of muscle repair and growth. Generally speaking, bodybuilders need more calories than ordinary people of the same height to maintain the energy needed for training and muscle growth, and to maintain the synthesis of protein. The energy level of food in the preparation period of the competition will be slightly lower than the normal energy level to maintain physiological needs, and combined with aerobic training to achieve the purpose of reducing fat. The proportion of carbohydrate, protein and fat in the food energy required by bodybuilders will vary from person to person.

Carbohydrate is very important for bodybuilders. It provides necessary energy for the body to participate in sports and recover. Bodybuilders need hypoglycemia, polysaccharides and other slow-release carbohydrates. Compared with sucrose and starch with high glycemic index, these substances release energy more slowly. Smooth energy release is very important. Otherwise, substances produced by hyperglycemia will make the body's insulin level rise sharply, thus inducing the body to convert more energy into fat instead of storing it in muscles, and the energy that should have acted on muscle growth will also be wasted. However, bodybuilders often ingest some rapidly digestible sugars (usually pure glucose or maltose) after training, because this will promote the recovery of muscle glycogen and the synthesis of protein in muscle.

Protein should be the most concerned dietary nutrition for bodybuilders. Functional proteins, such as motor proteins (including myosin, kinesin and kinesin), can produce forces that cause muscle contraction. At present, it is believed that 25 ~ 30% of bodybuilders' total energy should come from protein to maintain and improve their synthetic ability. Protein's energy intake is a widely debated topic. Many people think that the ideal intake of protein is per pound 1g(0.45kg). Some people suggest eating less, while others suggest 1.5 ~ 2g or more. It's a definite conclusion that protein should take an average intake during the day, especially during training, after training and before going to bed. The optimal intake of protein is still controversial. Chicken, beef, pork, fish, eggs and dairy products all contain more protein; The protein content of nuts, plant seeds and beans is also high. Casein and whey protein are often used to make protein tonic. Whey protein is favored by bodybuilders because of its high biological value (BV) and high absorption rate. Many famous brands use this protein as a tonic. Bodybuilders need high-quality protein with high biological value; They tend to avoid relying on soy protein as the main source of protein, because soy contains estrogenic components. Of course, some nutrition experts believe that trace amounts of estrogen-like compounds and phytoestrogens contained in soybeans, flaxseed and many other plant foods are beneficial. They may compete with men's own estrogen for hormone receptors and inhibit the effects of estrogen. This function also includes inhibiting pituitary function, and the P450 system in the liver (which can degrade chemicals, hormones, drugs and metabolic wastes in the human body) actively works to eliminate excess estrogen in the body.

Bodybuilders often divide their daily food intake into 5-7 meals, the contents of each meal are basically the same, and the interval between two meals is equal (generally 2-3 hours). Compared with the regular three meals a day, this method has two purposes: it can not only prevent satiety, but also improve basal metabolism. However, through calorimetry and isotope calibration of water, reliable research results have shown that frequent meals can not promote metabolism.

Principles of nutrition

Nutrition is essential for everyone, and people engaged in bodybuilding training need adequate nutrition. Beginners often focus on training and ignore nutrition. In fact, without proper nutrition, any training is ineffective, so beginners should pay attention to the following five principles of bodybuilding nutrition:

1, supplement enough heat energy: muscle growth consumes energy. Without enough heat, normal muscle growth cannot be guaranteed.

2. Replenish enough carbohydrates: In bodybuilding training, energy is mainly provided by glycogen, and the intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.

3. Supplement high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must take high-quality protein every day to build muscles.

4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.

5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Through diet and nutritional supplements, hormone levels and muscle growth can be regulated.

Nutrition strategy

Strategy 1: Dinner is high in protein

Developed muscles can be obtained through regular weight-bearing training, high-protein diet and sleep. Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells. Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks.

Strategy 2: Eat high protein after training.

Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort. Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.

My fitness instructor, I told you, it's okay to have breasts for two months ~

Just need a dumbbell with adjustable weight ~

First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.

Warm up for ten minutes, run, leg press do some push-ups, and then.

Flat dumbbell bench press 4X 12 bust.

Inclined dumbbell bench press 4X 12 upper chest

The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.

The parallel bars arm flexes and stretches 3X8 under the chest (it must be done with the chest).

As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.

Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)

Take a day off (still doing abdominal muscle tear)

Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.

One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.

You must know how to do this action of practicing two heads.

The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (in the super group, one action is finished and then another action is done without rest) 4x20.

Dumbbell rotary lifting 4X20

Walk 4X20 with dumbbells in hand (the action is very simple, available online).

One-handed dumbbell and one-legged heel 4X 15.

Abdominal ripper

This is a comprehensive fitness program. If you think it is necessary to strengthen chest exercise, do more push-ups and sit high on the mat, so that your chest will be full and won't sag ~ do it every other day ~

As for the abdominal muscles: so many people will do sit-ups, why are so few people coming out of the abdominal muscles?

The intensity is not enough ~ I checked the video of abdominal ripper on the internet and did it for half a year, from fat belly to eight-pack abdominal muscles ~

If you are determined to do this, of course, you can do less at first, but the movements should be standard ~ If you don't have this perseverance, you don't have to do sit-ups and waste time ~

To find an effective training method for all the muscles of the arm. My own experience is that it is not difficult to do 100 push-ups and 100 sit-ups once a day. That's it, but do it once without rest. After a long time, the arm muscles came and the abdominal muscles came. 6. Hehe, it won't become a muscle like bodybuilding, but it's not as good as Bruce Lee. Now I have three parts 1 more. Think for yourself. Hehe, I wish you success.

Be sure to persist.

If you can exercise your muscles and give a plan, you need all your muscles. 1) Fitness Program:

Monday: chest+three heads

Horizontal barbell press 8- 12RM (each) X3 group.

Tilt dumbbell press upward 8- 12RM

Tilt up dumbbell bird 8- 12RM

Sitting posture E-Z bar barbell neck and back arm flexion and extension 8- 12RM

Lower the rope 8- 12RM.

Wednesday: back+two heads

Wide grip pull-ups 8- 12RM (piece) X3 group

Bow barbell rowing 8- 12RM

Neck front pull-down 8- 12RM

E-Z bar barbell bending 8- 12RM

Tensile bending 8- 12RM

Friday: Shoulder+Abdomen

Sitting dumbbell press 8- 12RM (each) X3 Group.

Standing dumbbell side lift 8- 12RM

Rowing vertical 8- 12RM

Sit-ups 15-20 minutes

Leg lifting 15-20RM

Sunday: Legs

Squat 10- 15RM (one) X3 group

Leg lifts in sitting position 10- 15RM

Leg flexion and extension 12- 15RM

Leg bending 12- 15RM

1: If you just want to keep fit and exercise muscles in some places, in that case, your training amount is a bit too large for your body to bear.

2: Good idea. You are not very old. Don't do too much exercise, or it will affect your growth.

In addition, it is different in actual exercise. Your idea is to make your body more perfect, so you need a long-term training. Your current plans are all gym plans, so there shouldn't be so many trainers at home.

If you don't have any problems in time and money, you should find a coach to take you to practice. Otherwise, according to your current training plan, your body will have problems, but it will be counterproductive, so you don't have to taste it. Right?

Training can't be implemented by making a plan yourself. Here,

1- including warm-up before training, how to warm up,

2- Slow cooling after training.

3- Also, it takes a long time to get a good figure, not just a few moves.

4- When training at the same time, you should match some ingredients, crude fiber drugs and the like,,,,

I can't say a word or two clearly on the internet. I suggest you find a coach if there is no bad money in your wallet. Because you only practice and don't eat, your figure will not be good, and you will get twice the result with half the effort.

I hope my reply is useful to you.

Find ways to exercise muscles. Excuse me, did you just have the idea of building muscles?

If I can't answer you right away, your sentence covers too much.

I can recommend you two options, one is to use the equipment, and the other is not to use it.

With the equipment, I recommend reading the fitness encyclopedia written by Schwarzenegger.

I recommend fitness without equipment.

Other fitness books are not recommended. I think the title is rather fierce.

Also, the key to fitness is persistence.

The above two books can't find resources. Ask me. I help you find the electronic one.

If you require specific parts, I can help you introduce some common fitness methods.

Finally, I don't recommend running upstairs. This is a controversial place. Some places say that aerobic exercise (jogging) will cause muscle loss, but others say that aerobic exercise will make muscle lines clearer (I don't remember if it is clearer, but it is beneficial anyway).

How many times do you lift the muscles of all parts of the barbell? Lie flat and bench press mainly exercises the whole chest muscle, the lower part of the chest muscle and the upper part. The amount you do is at most 8- 15 weight exercises at a time, mainly to practice muscle mass and strength. Generally, you can do 8 groups, each group is about 8- 15.