How to train muscle strength

Many friends who like fitness and bodybuilding pay special attention to the weight and number of training during training, but often ignore whether the movements are standard. The effect of muscle strength training is indeed closely related to the weight and number of training, but if you do not pay attention to whether the movements are in place, it will have a great impact on the results of training. So how can we effectively exercise muscle strength? Let's learn together.

1. Heavy weight, low number of repetitions: In bodybuilding theory, rm is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then that weight is 5RM. Studies have shown that: 1-5rm load training can make muscles thicker and develop strength and speed; 6-10rm load training can make muscles thicker, improve strength and speed, but the increase in endurance is not obvious; 10-15rm load training does not significantly thicken muscle fibers, but strength, speed and endurance are improved; 30rm load training increases the number of capillaries in the muscles and improves endurance, but the improvement in strength and speed is not obvious. It can be seen that a load weight of 5-10rm is suitable for bodybuilding training to increase muscle volume.

2. Multiple groups:

Whenever you remember to exercise, you do 2 to 3 sets. This is actually a waste of time and will not help you build muscle. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 8 to 10 sets of each movement to fully stimulate the muscles. At the same time, the muscles need a longer recovery time. Keep doing this until the muscles are saturated. The "saturation" is something you need to feel yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickness of the muscles.

If we are beginners, we can choose lighter weights at the beginning, but we must maintain the standard of our movements. After a period of training, we can increase the weight and number of movements according to our own muscle conditions. Because everyone's physique and body shape vary greatly, don't compare yourself with others, which will affect your mood for exercise.