Take bench press as an example. For a novice like you, once a week is enough. If you train well, don't say that you will reach the same intensity the next day. Just posing can hurt you. Even if you endure the pain, don't expect a stick. The pain can't be less than 3 days (or you won't practice). If you recover too much, you will only hurt your muscles after three days.

In addition, without protein's nourishment and continuous muscle exercise, it will inevitably lead to strain, and the strength itself will also decline. Do you think that the muscles of Hercules who weigh more than 130kg are all made by drinking water and eating rice? Honey, eat more meat.