You should be talking about the choice of weight when doing the action. I think we should combine the two to make a diamond-like group, that is, light the middle first, let it increase and then decrease. This has the best effect and is most beneficial to muscle building.

First of all, we choose a lighter weight, which is about 50% of the usual limit weight. This is a warm-up. If you come up, it is easy to get hurt because of the heavy weight, so put on a light weight first, which can make your body adapt, make your muscles move and prepare for the next weight. And this light weight can be done in several groups, so don't ignore the warm-up of light weight. You can't train for a long time after an injury.

When it is hot, you can choose to increase the weight in groups, and you will reach your limit weight in 3-4 groups, but the limit weight should not be as high as one in each group, and it should be 80% of the limit. Doing so more will achieve better results. Heavy weight is always the secret of muscle training, so it is absolutely impossible without heavy weight, but it is not infinite, the limit that the body can bear.

Finally, we will not stop or change the action immediately after limiting the weight. We should do several groups of decreasing groups, which can help muscles relax, make muscles more fully congested, make our pumping feeling stronger and make muscle growth continue. So combining these together is the best effect.

Finally, you must learn to adjust your weight in the process of muscle gain, especially on the whole, don't keep the same weight for a while, learn to put pressure on yourself appropriately, and let the muscles have new stimulation to grow, otherwise the muscles will not grow when they adapt, just practicing muscle endurance.