Are 4 exercises enough for a full body?

Yes, 4 exercises can be enough if they’re the right kind of exercises and if they engage all the major muscle groups in the body. 4 exercises can also be the best for busy individuals with little time. Exercises such as squats, overhead press, deadlifts, and pull-ups can be enough to work out all muscle groups.

Is it better to lift heavy or light weights?

It depends on your fitness level and the goals you want to achieve. For example, if you want to build muscular endurance, go with lighter weight and more reps, but if your goal is to build strength, heavy weights with fewer reps can be ideal.

Does muscle grow on rest days?

Yes, muscle growth does happen on rest days. During the workouts or exercises, the muscle fibers develop micro-tears, and during the recovery period, the body uses protein and other hormones to repair those tears, which is where growth and strengthening of muscle happens ( 4 ).

Which muscles grow the fastest?

This is difficult to determine as it’s influenced by many factors, including training frequency, duration, and order. However, smaller upper-body muscle groups may show a greater relative percentage size increase with the same volume compared to larger lower body muscles (e.g. biceps vs quadriceps). Remember that growth rate may depend on other factors such as genetics, training intensity, and nutrition.

What are signs of overtraining?

Some signs of overtraining include persistent muscle soreness that can last for more than 3 days, declining performance, persistent fatigue, mood changes, increased resting heart rate, and irritability.