Exercise should be gradual, not urgent!
The following is my excerpt, which is not original, but I think it is very reasonable. I hope it will help you!
The first is whether the action is standardized. For example, when pushing the barbell, whether the elbows are clamped at the sides of the body, whether the grip distance after pushing the neck is too small, and so on. Ask the experienced brothers in the gym to take a look at this.
The second is whether the auxiliary muscles can't keep up. A lot of "chest pushes" do nothing but bench presses. Although the pectoral muscles grow rapidly, they will soon find themselves unable to make progress, because the triceps brachii cannot support them. In addition to independent training, other movements should be completed or balanced with the help of auxiliary muscle groups. Therefore, the exercise site should be comprehensive and the plan should be scientific.
From a spiritual point of view:
1. Is it in sub-health state? If you are weak, lack of oxygen and fidgety all day, it may be sub-health. It is recommended to eat more fruits every day, take part in lightweight exercise (so don't do anaerobic exercise for the time being), try to reduce the pressure of life, and return to normal fitness after 2-3 months!
2. It is suggested to arrange the time reasonably for occasional fatigue or fatigue during fitness. For example, after a nap, take part in fitness exercises from 4: 00 to 5: 30, and eat at 6:30, so that the fitness time can be arranged in a more exciting time. You can eat a piece of chocolate (Snickers is better) 30 minutes before entering the gym to replenish energy. Remember to bring water. Never drink coffee, but drink.
It's important to go to bed early and get up early. Don't overdo it. This varies from person to person, and the occupation or pursuit is less than twice a week.
4. If it is fatigue caused by high training intensity, pay attention to stagger the training items with overlapping fatigue degrees when planning; Or reduce the strength; Or add appropriate creatine. Please consult an experienced coach for the method of taking creatine, otherwise it will be counterproductive.