It's been a week since I lifted 300 dumbbells of 32 kg every day, and it seems that nothing has changed in the morning and evening.
I always lift 60 Jin. Numbers are not important, but the process. 30 kg dumbbell can be lifted 20 times per minute, 5- 10 minute. Three times a day, continuously, especially when you can't lift any more, is the best time to exercise, and then keep lifting 10.