How to exercise strength effectively?

Everyone wants to have a proud figure and toned muscles. Muscular men and handsome men are quite popular now. Strong and muscular men are the most charming and attractive. Many people covet the strength and muscles of fitness coaches, but they don’t have such a figure, so they feel very insecure. Strength training can give people confidence and make people look particularly energetic. What do you think? Are you particularly envious? So how can you exercise your strength effectively? Let’s take a look at the specific methods 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 an athlete can only lift a weight 5 times in a row, then that weight is his 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 and 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 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.

The above is the answer to how to exercise strength effectively. Men should be more manly. Girls don’t like sissy men. Men should be the symbol of strength, which can give people a sense of security. In fact, exercising your strength can improve your self-confidence. Men who exercise are the most sunny. Not only do they look good, but they will also improve their quality and physical fitness, making their bodies healthier.