If you want to gain muscle, please use the weight of 8- 12 times in each group under the above conditions. One * * * do 4 groups. For example, if you do barbell bench press, according to your current strength level, you can use a weight of 50KG, and each group can complete 10 times at most, then this weight is suitable for you and can help you increase the weight of muscles (provided that your main purpose is to increase muscles). If you can only recommend 50KG for 6 times at most, then this weight is mainly to help you increase your strength, and its effect on muscle growth is relatively insignificant. You need to lose weight, for example, to 40 kilograms. Then you try again to see how much control you have over this weight and how many times each group can do it at most. Until the weight is adjusted so that you can complete the specification at most 8- 12 times. Remember, don't blindly pursue big weight, but find the right weight through your own debugging, which is the best. Thank you.