The second problem is that there is something wrong with your plan to choose an action. It is reasonable to have compound actions and isolation. First, the nerve consumption is too high. Second, the weakest link in compound movements will become the bottleneck of endless practice. For example, your chest training plan, push-ups, leaning up and leaning down will all get stuck in triceps fatigue, which is an unreasonable arrangement.
1, your action is probably wrong.
It is easy to be weak to use the wrong shoulder and three heads in bench press.
Small muscle groups are prone to fatigue and injury.
2. The weight is too heavy.
If your action is correct, such as 70% 1rm, I am 68kg, then I should make a dozen. And when you do five groups, you should basically not change the weight.
My own situation is: 70kgx 10, five groups, and then 60kgx8, which is also five groups.
Of course, sometimes the state is poor, and the latter two groups can do six.
In short, the action is right, and then choose the weight below 70%.
3. Focus on strength, followed by muscle.
If you are a boy, you should first practice bench press to the level of 1rm close to your weight, or 70% of your weight as a group.
For example, if you weigh 80kg, you can make more than ten at 60kg.
To strengthen your strength, you must first exercise correctly and without injury, and then practice 4-6 groups, first focusing on compound movements, such as lying on the chest. Ten groups at a time.
There can also be five groups of flat plates, and five groups are upturned.
If you have spare capacity, make up two isolated movements or bend your arms.
4. Enough is enough.
Fitness should be scientific.
Personally, I understand that those abusive words of "climbing out of the gym" may not be suitable for ordinary people.
I tried high-intensity and high-density training and the effect was not good.
Now, every exercise should be 1 hour (short interval, high density) or even 40 minutes, excluding stretching, warm-up, aerobic bathing and eating.
Practice four days a week.
Only by practicing accurately, stimulating in place, having high efficiency and eating harmoniously can we have physical strength and gain muscle.
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First, the strength of a lanky figure is abnormal, and so am I 186, not to mention how difficult it is to squat.
After so many years of bench press, it reached 95kg, 3-5.
Second, if a novice practices casually within half a year, he will find a weight of 3- 12rm, rest if he can't practice, strive for three to ten groups, and try to cycle part of it for three days. So I suggest practicing the super group with chest, back, legs, arms and shoulders together.
Third, it is normal that the polished rod can't be pushed. On the first day, do 30 to 40 push-ups. Accustomed to pay attention to the action must be right! But gyms, such as those for college students, when I went to see them, two-thirds of the things were wrong.
Come on, come on.