What are the principles of strength and muscle training?

Strength muscle training is an exercise that athletes participate in, which can enhance the strength of the body. The most common sports group is weightlifters, who need a lot of arm strength, otherwise they cannot complete weightlifting of different weights. At this time, they can do push-ups and pull-ups every day, which mainly exercise the arms. When patients want to enhance the strength of their lower limbs, the sports they participate in are different, but there must be principles when exercising. So what are the principles of strength muscle training?

(A) Overload principle Overload is when the muscle resistance during exercise is greater than the load to which it has normally adapted, which is called overload.

When a muscle or muscle group is overloaded, working against maximum or near-maximum resistance can effectively develop muscle strength.

Overload can greatly stimulate the muscles and produce certain physiological adaptations, thereby increasing muscle strength.

It should be noted that overload does not mean exceeding one's maximum load capacity, but rather that the load should exceed the normal load resistance. Or exceed the load to which you have adapted in the past.

(ii) The principle of increasing resistance: Overload training increases muscle strength, turning the original overload into an adapted load rather than an overload. At this time, if the training load is not increased to reach a new overload, strength cannot continue to increase. Only by gradually increasing the load and making the load become overload again can the training effect be continuously improved.

When doing strength training, how to determine the load and when to increase the load are issues that people often worry about.

Fox pointed out: Taking the 8-RM load as an example, as the strength increases, the 8-RM load gradually becomes repeatable more than 8 times, until the trainee can repeat the 8-RM load 12 times, that is, when this load becomes 12-RM, it is necessary to consider increasing the training load. Make the newly added load an 8-RM again. This is what is called "load to 8, train to 12". Of course, the standards for gradually increasing load should also be treated differently. For example, at the beginning stages of training or for those with weaker strength, you can use "load to 10, training to 15", or "load to 15, training to 20", etc. In order to develop absolute muscle strength, the training principle of "load to 1, train to 5" can also be adopted.

(3) The so-called "from big to small" principle means that in weight-bearing resistance training, exercises mainly involving large muscle groups should be performed first, and then exercises involving small muscle groups should be performed.

The physiological mechanism of the principle from large to small is:

①When one muscle is trained and becomes stronger, the strength of other muscles in the body will also increase to a certain extent. Therefore, if you practice large muscle groups first, this mutual influence will be more obvious; 2. Small muscle groups are prone to fatigue, and the fatigue of one muscle may also affect the working ability of other muscles to a certain extent. Therefore, exercising the large muscle groups first can delay the onset of muscle fatigue.

There are many details to the principles of strength and muscle training. After reading the article, we can clearly understand the principles. We must follow this method when exercising to prevent injuries to the body or certain parts. Patients must complete these exercises under the guidance of a coach. Once they have fully met the specified movement standards, they can complete them independently. Strength and muscle training is a long training process, and patients must persist in exercising to see results.