You can use interval training, hybrid training, play sports games. By the way, before you start training in the gym or at home, it would be nice to consult a doctor.
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According to the recommendations, you should limit the weekly number of approaches to the target group: The main muscle groups: from 9 to 16 sets per week. Small muscle groups: from 3 to 9 sets per week.
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They are short-lived and depleted after 7-10 seconds. After that, your body resorts to glycogen stores, which in turn causes the release of lactic acid (it causes a burning sensation in the muscles).
These are changes in tendons, ligaments, and muscle strength that allow you to generate more effort, have a larger fiber cross-section, and handle more weight. The bottom line is that at first the neurological adaptation mechanism is the main engine of your progress in the gym.
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Bonus. There is no scientific evidence to support the connection of increasing resistance with muscle growth.
Try to close your eyes. Try to forget about everything, feel your triceps or biceps.
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In general, the risk of side effects has a direct relationship with dose and duration of treatment. In the past, the standard of care would be to monitor for these effects and address them accordingly.
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