What is the best way to do strength training?

Power is something that everyone wants to have. Because strength plays an indispensable role in our daily lives. First, there are 5 types of strength. They are maximum strength, explosive power, rapid strength, relative strength, and muscular strength. It looks like it's very high-end. But maximum strength may be accompanied by muscle production so it is not what we need. Therefore, we only need to do relative training for the other four types. So, how to do these exercises. Now, let me take you to have a look.

If you just want to increase your strength, do 1 to 3 reps with your maximum strength each time, repeat three to four sets after sufficient rest, and when you can complete more than 5 reps, you can add a little weight.

1. Multiple sets: Whenever you remember to exercise, you do 2-3 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.

3.

Long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch your muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

4.

Slow speed: Lift slowly and then lower slowly to stimulate the muscles more deeply. In particular, when lowering the dumbbells, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, and consider lifting the dumbbells as completing the task, and then put them down quickly, wasting a great opportunity to increase muscle size.

5.

High-density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high-density. To increase muscle mass quickly, you need to rest less and stimulate the muscles frequently. “Multiple groups” are also based on “high density”. When exercising, you should focus on training as if you were fighting a battle and not think about anything else.

To sum up, this is the information about strength training that the editor has tried hard to find for everyone. However, the most important thing about strength training is not the method. But whether you can persist in the process of strength training. If you give up halfway, or work for three days and then stop for two days, there will definitely be no results. Finally, I hope everyone can persevere.