If possible, you'd better find a gym coach who will arrange it according to your personal situation. As you said, it can be improved by means of small power and large frequency, and large power and small frequency. In other words, if you can lift 100kg at most, then this arrangement is five times a week. During the three exercises, you need to do six groups, each group is 8- 12 times. The maximum amount is 80% of the maximum amount you can lift, and the interval should be short. In the other two exercises, you only do 4 groups, each group is 6-8 or 4-6 times. The maximum amount 100- 1 10% can be raised, but you need help. In this way, muscle shape and strength will increase.