Refers to the speed of doing exercises (including the whole process of ups and downs). Generally, the burst speed of each action is fast when it is below 1 second, medium when it is around 1-2 seconds, and slow when it is over 3 seconds. Bodybuilding training generally adopts uniform slow and medium speed. It is wrong to use inertia in all kinds of swinging movements and free falling movements when doing exercises.

Practice frequency refers to training several times a week. According to the different training level, the frequency of practice is also different. Usually beginners can practice three times a week, intermediate practitioners can practice three or four times a week, and high-level athletes can practice even twice a day during the season. However, for a certain muscle group, the training frequency should not be too frequent. The higher the level, the less training times per week. Because the experiment shows that after an intense and heavy exercise training, the physical function is in a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it takes 5-8 days to recover excessively! Therefore, many high-level elite athletes only train each muscle group once a week for routine training.