It's best to use 80% of your ultimate strength to increase your strength, that is, if you can lift 100 kg with all your strength, then it's best to use 80 kg.

How many times have you done it? It is best to do 12- 16 times, three times in a row, with an interval of 30 seconds to one minute. This will maximize your strength!

If you can persist, you can gain weight in about 2 weeks. If it is increased, it is better to increase it by 5% to 10, not too much, so as not to damage the body.