The first thing I want to say is that you have no idea how muscles become strong! I can tell you responsibly that your training method is difficult to become stronger from a professional point of view! What's the problem? You already said it (according to three movements of each muscle anyway)

Each 15

12

12

I have been practicing this time.

The weight is just 15, and I am very tired. . ) We call your training primary training, which aims to help build muscles and increase muscle endurance! But you will say that it is also very laborious to do it later ~ we call this fatigue ~ it has nothing to do with strength, but with endurance. For example, you can understand it this way (the human body is very smart. If you are using a 50kg dumbbell now, there is naturally no reason for it to grow muscles that can bear the weight of 100kg. What should I do if I find a problem? I will teach you now. You said that your muscles are already tight, which means that you don't need a primary training program. You will understand later, that's to train endurance and shape. ) I'll make an intermediate training plan for you. We call it 5x5 training method (sprint strength).

1. Warm-up must be very full and fully exercise the target muscles you want to train!

2. Maximize the weight. The most standard movements can be done in two groups of five people, and the last three groups need someone to take care of them, mainly to ensure the movement standards and safety.

3. After finishing five groups, you should feel that your muscles are not very tired but you can't control your light weight, which means that your muscle fibers are broken. Then, take high-protein food, so that muscle fibers have sufficient nutrition when recombining! This is the process of muscle growth.

4。 The final stage of weight sprint training is after February of 55 training. When I say light weight, I don't mean the weight before you train with 55. I mean, if you train with 50 kg for 55 times and 45kg after 55 times, you should find that you can reach 8- 12 with this weight at this time.

5. This is a moderate intensity girth training method. Remember, when your muscles are saturated with a weight, there is no need to keep it up (unless you want to practice endurance). Use 55 heavy weights, and then use lower weights to shape!

Landlord, this is my own experience ~ not an excerpt! You can see who is right! Give me some decisive points! !