Excessive muscle training can cause the hair there to fall out early

A muscular body is enviable, but excessive strength training may cause hair loss. According to British media reports, scientists have found that people who practice weightlifting for more than two years are more likely to lose their hair prematurely and have more serious baldness.

Researchers at the University of London pointed out that some men who engage in long-term muscle training have a rapid increase in testosterone levels in their bodies. The hormone is then converted into a harmful substance that can damage hair follicles, leading to hair loss. Scientists have found that after completing a period of fitness, the testosterone level in bodybuilders increases by an average of 25%; after 30 minutes, the hormone level returns to normal. But at the same time, androgen is converted into a chemical called dihydrotestosterone, which can shrink hair follicles and hair roots, causing hair to become thinner and thinner.

Researchers point out that exercise has many benefits for the body, but attention should be paid to intensity and a combination of various training methods. "Blindly pursuing the effect of a 'muscular man' may cause physical injury and hair loss, which is not worth the cost."

Further reading: How to exercise muscles properly?

1. Heavy weight, low number of times:

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.

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 the 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 up slowly and then put down 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.