關於training

Phoi

我搞左半季...d人d數值都無咩點升...綠箭小紅箭多... / . \
頭幾個月我有學阿爆咁幫每個人都set一個training (heavy盡未變very heavy)  但係都係無咩點升...反以跌... 之後我用左其他training program...work load 係 medium...情況比較好d...多d升不過都係有跌...
我想問一問...
1.其實work load set medium好d定 heavy好d...?
2.係唔係set high = 升 medium = 保持?
3.2007同2006個training 有無分別? = =" 如果無我用返2006個training program算啦
4.要train 幾耐先會見到效果? a week?

請咁多位領隊指點指點~
P.s.我個training 全5星的 and top ficilities