In our fitness training, in addition to most friends who want to lose weight and fat, there are many people who want to gain muscle and weight, that is, people who want to increase muscle mass and muscle strength through fitness training.

For many of us who want to gain weight through fitness training, we will encounter many problems in fitness training.

Because what we need to know is that muscle building training is a very difficult thing to some extent. We need to learn a lot and pay attention to many problems.

Among them, in our muscle training, there is such a problem, that is, after a long time of fitness, the strength of bench press has never increased?

For this question, I want to say that our strength may rise faster in the first period of fitness, but after a while, we may find that our strength has not stagnated for a long time.

If this happens to us, then we are likely to encounter a training bottleneck. If we want to better overcome this bottleneck and break through it, then we may need this method.

Then, Bian Xiao, I will introduce this method to you, hoping to help you to a certain extent, so that everyone's bench press strength can grow well.

This method is to use a period of intensive training to change our training weight or change our muscle building training methods.

Generally speaking, many of us should choose a training weight of 8 to 12RM when doing muscle training. Indeed, the training weight of 8 to 12RM can be said to be the best.

However, what we need to know is that if we train with a weight of 8 to 12RM for a long time, then our bodies are likely to adapt to this training weight or this training method, so that our body muscles will not be well stimulated, and then our training effect will be greatly reduced.

When we encounter a training bottleneck, we can train for a period of time, such as a month 1 to 3RM, and change a training method and training weight, which may cause our muscles to be stimulated by different muscles to a certain extent.

And we should know that the training weight of 1 to 3RM is a training method aimed at increasing our muscle strength. In other words, if you want to make your muscle strength grow fastest, you'd better choose the training weight of 1 to 3RM.

Finally, Bian Xiao, what I want to say is that when we are doing bench press training with a weight of 1 to 3RM, we must have the assistance of a partner. On the one hand, it can ensure our training safety, on the other hand, we can push one or two more when doing bench press, which can have better training effect.