2. In your mind, the greater the intensity, the better the effect. Actually, that's not the case. Several things have to be done in one way. Just the right amount.
3. To gain muscle, we should grasp the effect of exercise in the shortest time, and then make a reasonable supplement. If you cooperate with your diet and lifestyle, you will get twice the result with half the effort.
In addition, because of your incomplete information, I can't make a fitness plan for you. Maybe I am a little irrelevant, but what I do is to give you a scientific direction and a large-scale guidance.
An effective fitness plan should include
1/ Warm-up activities before fitness
2/ Reasonable arrangement of fitness actions, such as taking a few days off, what actions to exercise on which day, etc.
3/ Matters needing attention in each action, appropriate picture display and video display, and the number of groups, the number of groups, rest between groups and intensity control, etc.
4/ Relax after fitness
5/ Diet coordination after fitness, three points for exercise and seven points for diet.
6/ Cooperate with living habits and good living habits to develop good fitness habits.
See for yourself whether the exercise plan you are using now includes these aspects. Effective fitness programs are not copied online. A thoughtful fitness respondent will not write a fitness plan so easily. Fitness programs are the most effective. Starting from his own detailed information, and then making a targeted fitness plan, you can achieve twice the result with half the effort.
In view of the above, adjust your plan, hoping to help you. I don't want to share. You don't have to give it to me. I just want to do something with my knowledge.