Men and women must control the "frequency" when doing this

Rest is necessary when doing muscle training, but the time should not be too long. Muscle training consumes a lot of nutrients. After exercise, after proper rest, the nutrients in the muscles are quickly replenished, and the amount replenished will be more than what is consumed. This phenomenon is called "super recovery" in physiology.

"Super recovery" allows muscles to obtain more nutrients, making them more developed with more training. If muscles are not given sufficient time to replenish nutrients, they will not grow stronger than before. Some studies have shown that this rest period is calculated based on the time it takes for the muscles to regain their last exercise capacity, which generally takes 2-3 days.

After 2-3 days, if there is no exercise stimulation, the exercise effect of the previous period will gradually fade away. This is because muscles are also composed of various proteins, and proteins, the substances that make up muscle, are in a dynamic state of constant consumption and replenishment. If you replenish more, your muscles will grow; if you consume more, your muscles will decline.

If you do not exercise in time, there will be a lack of factors that stimulate muscle growth, and on the other hand, the substances that make up the muscles are constantly being consumed. People who exercise will naturally find that "the exercise effect is not obvious", "the muscles are smaller than before", "the arms are weak", "the muscles are not as hard as before", etc. This is why you can’t be a one-off when exercising.

In order to avoid the above situation, gym coaches require students to persist in exercising and formulate a scientific muscle training frequency for students (i.e. the number of exercises per week). The most appropriate exercise frequency should be to do the second exercise before the effect of the previous exercise disappears.

In this way, the effects of each exercise gradually accumulate, and you can achieve the goal of improving physical fitness, increasing muscle, and promoting health.

In order to achieve the best training effect, each part of the body should be trained at least twice a week, doing 4 exercises for each part each time, and 4 sets of each exercise.

If you have to interrupt your exercise for a while due to special circumstances, don't be discouraged. You will definitely gain a lot if you keep exercising. When resuming exercise, the frequency of exercise should be low, 3 times a week, 15-30 minutes each time is appropriate. Later, as your physical condition recovers, you can exercise 3-5 times a week, 30-50 minutes each time.