Notes on muscle strength training

Muscle is something that is indispensable for people to maintain a healthy body and an excited spirit. The importance of muscle to people cannot be expressed in words. However, there are often people around us who still have certain misunderstandings about muscle training. When people talk about muscles, they think most of fitness athletes or bodybuilders, and they value the appearance of muscles. In fact, the most important thing about muscle training is muscle strength. Strength is very important to people's lives. So do you know what are the precautions for muscle strength exercises?

(A) Overload principle: When the muscles resist a load greater than the load they are normally adapted to, it 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.

(III) The principle of from big to small The so-called principle of from big to small means that in weight-bearing resistance training, exercises mainly involving large muscle groups should be performed first, followed by exercises involving small muscle groups.

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.

What should we pay attention to when doing muscle strength exercises? After reading the introduction above, I believe everyone has a certain understanding of how to train muscles. There are many people around us who are keen on muscle training. They hope to achieve not only physical health through muscle training, but also gain more attention. Muscle strength training is important, but it also requires scientific practice.