How to build muscle strength

Nowadays, many people always like fitness and bodybuilding, which is not only helpful for shaping their own body, but also has great help for the health of the body. When exercising, everyone pays special attention to the amount and method of training. This is the only way to build muscles better, but many people are novices who are exercising for the first time, so they don’t know much about this aspect. So, how do you build muscle strength?

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.

As for how to build muscle strength, everyone already has a clear understanding. In fact, in our lives, many exercises need to be done well to be effective, and some long-term exercise can better help the body muscles reach a certain strength. But what everyone should remember is that everyone's physique is different, so don't compare yourself with others.