[Barbell bench press increases chest muscle thickness]

In addition to the regular 8-12 times of exercises, heavy weight training days should be arranged regularly, and heavy weights or even overloads should be used to break the body's adaptability. The movements are generally done 4-6 times, and the maximum weight is done 1-3 times.

The total number of groups is 8-10. Do 2-3 sets of extreme sets, resting for 1 and a half to 2 minutes between sets. This can take into account the deep muscle fibers and form a good complementary effect with heavy weight training.