The newbie strength training should work on the large muscle groups first, then the small muscle groups. For example, you’d better train the chest first and then train the three heads, or first train the back and then train the two heads.
If you want the goal is to lose weight, it is recommended that you do the movement as many times as possible in 10 ~ 15, according to research shows that in this range of heavy training in increasing fat burning hormone is the best effect, such as 12 ~ 15, 10 ~ 12, 8 ~ 10. These ranges are very effective for weight loss.
If you want to increase your muscles, it is ideal to do 8~12 reps per set. Of course, the number of repetitions should not be the same, we should change the number of repetitions every 2~4 weeks. Even every repetition should be changed.
Exercise can tear the muscle fibers leading to continuous muscle reorganization and thus increase the size of the muscle fibers, increase muscle weight and volume. In addition, exercise can also promote the secretion of testosterone.
In the exercise you do not want to train a muscle and isolate it alone all the time, this method is not desirable. Like hard pulls, squats, overhead presses, these compound movements will make every inch of your core get trained. Don’t forget to include these movements in your training program.
Exercise time is best fixed
Each exercise as much as possible to arrange the same time, so that you can develop good exercise habits, which helps the body’s internal organs to form a conditioned reflex. One hour after meals and one hour before bedtime can not exercise, otherwise it will affect digestion and sleep. The best time for physical strength in general is 15:00-20:00 between, you can consider as the main exercise time.
The best time to exercise muscles
The study found that high-intensity exercise can be carried out two hours after meals; moderate exercise should be arranged for one hour after meals; light exercise is most reasonable half an hour after meals. Accordingly, we can introduce several optimal exercise time period.
Morning session: 5:30 – 6:30 am before breakfast.
Morning session: 2 hours after breakfast to 9:00 – 10:30 before lunch.
Afternoon session: 2 hours after lunch to 14:00 – 17:00 before dinner.
Evening session: 2 hours after dinner to 19:00 – 21:00 before bedtime.
Muscle growth at rest!
If you exercise very reasonable, diet is also very scientific, muscle growth is still not ideal, you can reflect on whether they are not enough rest, generally speaking, every day to rest 7-8 hours, the speed of muscle growth will be normal.
For fitness, exercise only 4-6 times a week, and diet is three times a day, if there are fitness meals are more, it can be seen that the importance of diet, do not think that fitness “only training” can achieve results.
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