In general, the strength of muscle growth training should be: 8- 10 by yourself, and then 2-3 with the help of others. Do this for 3-4 groups, and each group will rest for about 2 minutes. If you train according to the above rules, your muscles still don't respond much, so you need to change your training methods. Everyone has different muscle types and naturally prefers endurance.

So you need to change the intensity and way of training to stimulate your muscles.

1 For example, weight control means that you can only achieve 2-3 weights yourself, and then do 2-3 in the auxiliary, keep 3 groups, try it, and replace it if there is no change. (or conversely, increase the number of groups and groups)

Changing training methods, such as practicing chest muscles, supine birds and flat pushing, has no great reaction force, which can increase the flexion and extension of parallel bars arms (all of which are properly loaded) or increase the number of flat pushing with inclined plates.

Reason: When you do another sport, it is impossible to use only one muscle. When a muscle is particularly developed in this movement, it will subconsciously make it exert more force, while other muscles use less. When you can't lift it, in fact, some muscles haven't used enough strength, and you need a variety of exercises to find the stimulation point.

In short, ask the coach more and adjust the training mode experimentally. If you feel unwell in your body or joints, stop immediately and readjust.