Increasing strength and muscle go hand in hand. In order to increase strength, it is impossible to only try 1-3RM training. This method of increasing strength is correct, but thin people like bean sprouts can't make a breakthrough no matter how they practice strength in the right way. When your muscle dimension and quality improve, it will be effective to supplement strength exercises.

Half a year's fitness foundation, it is recommended to contact independently, that is, practice one part at a time, and the effect is very good. For example, chest muscle strength.

The first action is flat bench press. Group 6, 8- 12RM (the best weight for muscle gain), and the last group, 1-3RM is the best assistant.

The second action is to push up and down. Ditto.

The third action is to sit and push your chest or push-ups. Ditto. Push-ups let your partner put a barbell on his back.

The fourth movement is a dumbbell bird or a wire clip. A tired group of people.

Pay attention to warm-up before training, relaxation and stretching after training, diet and rest.

I wish you a happy fitness!