What we need to know is that in this study, we will refer to the contents of the study and conduct it in groups within 6 to 12 times.

Because this is consistent with the research mentioned next, if you do less exercises in one group than required, you need to do more groups to achieve the same training ability as required.

And each group should go all out when approaching the limit state, so the warm-up group is of course included in the number of real training groups you train.

So, under this premise, let's make it clear how many groups to do.

To some extent, greater training is easier = more muscles increase muscles.

According to recent research, we can know that to some extent, more training ability will lead to more muscle growth.

In the retrospective analysis of 20 10, he found that when you increase the number of action groups in each training, your muscle growth effect will also be significantly improved.

In fact, if you compare the effects of 4-6 groups with those of only one group, you will find that the muscle building effect will be improved by about 80%-85%.

In another comprehensive analysis of 20 17, the positive correlation between training volume and muscle growth was further supported and confirmed. Research shows that the number of training groups in each muscle group is directly proportional to the muscle gain effect.

Therefore, if we simply look at this study, we think that the greater the amount of training, the better the muscle gain. For example, the better the results of the five groups of exercises, the more they should do, which will be the best way to gain muscle.

Exceeding the training limit of muscle groups will affect your muscle gain.

But after further analysis, we found that this is not the case. In fact, it is harmful.

This is because each muscle group actually has an upper limit on the number of training groups. If you exceed the upper limit of the number of training groups at one time, the damage to muscles will outweigh the benefits.

Researcher James Craig put forward some opinions on the estimation of the upper limit of the number of training groups. He made a more in-depth study of the above method analysis and found that the limit of each muscle group was about 10.

So, for example, in your chest training plan, you do more than 10 high-intensity training for your chest, but it just started to backfire and began to affect your recovery.

There is a word here called training waste.

Of course, this will vary according to the nature of your training.