The training intensity of novices must be gradual, and don't blindly pursue heavy weights. Simply put, any exercise can strengthen endurance when it is completed many times with small weight; Heavy weight, less times, can increase muscle circumference. Generally speaking, the weight of endurance training should be that you are exhausted after doing 12~ 15, and do 3~4 groups; Circumstance training requires that you can only do 3~6 weights and do 2~3 groups. The specific number is suggested to ask a professional coach or someone in your gym according to your personal situation.

Generally, there will be obvious effects in the first three months of fitness. Of course, during this period, we should also develop correct posture, exertion habits and correct breathing methods, otherwise it is easy to enter the bottleneck period.

The training interval of the same large muscle group is 48~72 hours, and the muscles need timely nutritional supplement and rest after training. Too much training is not conducive to restoring growth. Of course, if the interval is more than 72 hours, the effect will drop again.

In addition, there is a saying that 30% exercise and 70% nutrition can strengthen the muscle building effect. It is suggested to eat more beef, chicken breast and protein, and pay special attention to the nutritional supplement within 1 hour after exercise.

I hope I can help you!