Please use differentiated training.

Big muscle group, practice one posture on one training day.

Small muscle group, one training day can practice two postures.

Your training method of doing your whole body once a day will definitely hinder muscle growth.

In fact, you can probably understand this truth, even if you don't have to say it too thoroughly.

Look at the big coffees who practice well in the gym. How do they practice every day? People's methods must be close.

The principle of speaking.

Most importantly, your muscles need to rest.

Suppose you train five days a week.

On the first day, you have a chest, back, shoulders, waist, abdomen and buttocks.

The next day, your chest, back, shoulders, waist, abdomen and buttocks will come again.

On the third day, ...

Sorry, there is no third day. If you can stand up on the third day, you are a man.

Those muscles mentioned above need to rest for at least 24 hours.

Many people need more than 72 hours of rest.

I also politely didn't lift my legs. It's normal for my legs to rest for a week.

What you're doing is the ultimate in ghosts and animals. Being tired is a trivial matter, and not being injured within a week is a miracle.

Therefore, such comprehensive training is not acceptable.

There is another secondary reason, your hormone level will definitely not keep up.

You should know a truth, you are full of energy when training.

Muscles grow out after training.

This is inseparable from the role of testosterone.

Then, the concentration of testosterone decreases continuously during training.

Usually it will gradually decline after more than an hour, and it can't support a lot of training.

Then, have a full body every day, conservatively speaking, for more than 3 hours.

With such intensity, you are willing, and your hormone secretion system will be subverted!

therefore

Please iron in a scientific way.

I hope it helps you.

Fitness is not only a technology, but also a science. Scientific exercise can promote physical and mental health, while unscientific exercise will lead to physical injury. Therefore, we must scientifically match the target muscle groups that need to exercise every day.

It is not recommended to exercise all muscles in one day. If you lack energy, your physical fitness will definitely not keep up, and your exercise effect will not be good. Exercise for a long time will lead to hypoglycemia. Everyone has different purposes of exercise, so the content of exercise is different. Here is just a way to match the whole body muscles, hoping to help you who like sports.

1. Back muscles (latissimus dorsi, erector spinae), biceps brachii and forearm can be combined for exercise. Pay attention to practicing back first, then biceps brachii, and finally forearm, which is the content of one day's exercise.

2. Leg muscles can be independently used as the content of one day's exercise, including: inner thigh, outer thigh, front thigh, rear thigh, calf and buttocks, and women can exercise buttocks alone in one day.

3, pectoralis major, triceps brachii and abdominal one-day work training content.

4. The shoulder (deltoid muscle) and trapezius muscle are matched into a day's exercise content.

Friends who want to lose weight can add about 35 minutes of aerobic training besides leg training after strength training.

Novice, I suggest that the whole body exercise is better, so that the muscle stimulation frequency is higher and the muscle gain is faster. After you have a certain training foundation, use differentiation training, because at this time your muscle dimension has come up and you need more time to recover. Using the 5-day cycle training method can give your muscles enough recovery time, so that the muscle gain effect will be better.

Practice one every other day, eat and drink, and stick to it is very effective. I really feel like I don't want to practice for a few days. Find an arrangement and rest time that you can accept. Persistence is the key.