For example, the coach said, "To achieve the ideal muscle gain effect, please choose weight 10RM, one group 10, and * * * 6 groups".
This means that in order to increase the volume of biceps faster, it is suggested that you choose the weight that cannot be lifted after 10 bending (this weight is the weight of 10RM). Each group can bend 10 times with this weight and practice 6 groups.
Detailed introduction:
"RM" is the abbreviation of "maximum repetition", which literally means "maximum repetition" and its free translation means "maximum repetition". Combined with the number x, it is actually "the maximum weight that can be repeated x times" or "the maximum weight that can only be repeated x times".
For example, for a trainer, the weight of 30kg is used for biceps bending training, and he can only be exhausted after six consecutive bending exercises, so the weight of 30kg is 6RM for the trainer's biceps training.
Because the reference frame of anaerobic training is mostly based on the trainer himself, when we do professional discussion on physical fitness, RM is used as the weight unit to discuss it, which is more extensive than kg directly.
Simply put, RM and KG are both units of weight, but one is a relative unit and the other is an absolute unit.
Extended data:
First, fitness terminology
1, action
It is said that it takes several exercises to train a certain muscle group. For beginners, it is enough to do 1-2 exercises at a time for each part; For athletes, sometimes there are as many as 6-8 training movements in a certain part.
2. Number of groups
In bodybuilding training, the number of groups of each movement ranges from 1 and 2 to 7, 8 or even a dozen groups. It depends on the training stage, purpose and level. Generally speaking, beginners do 1-4 groups for each movement, while middle and high level athletes and fitness enthusiasts do 4-6 groups/movements.
3. The British Times (1785)
Refers to the number of repetitions that a group of exercises can complete when they are exhausted. (Also called effective times) Generally, it is used to improve muscle strength within 6 times, mainly to improve the absolute strength of muscles. 8- 10 times is moderate, which can be used to increase muscle volume and circumference.
10- 12 training courses are more endurance-oriented, and the training courses above 12 are many times, which are mostly used to improve muscle endurance, muscle separation, refinement and fat reduction.
4. Weight
Refers to the weight used in training (usually different from the actual resistance load of muscles according to different movements). If the maximum weight (the weight that can be lifted with all one's strength) 1RM is taken as a reference, 85% exceeding the maximum weight is a large weight;
65%-80% is medium weight; Weights below 65% are small weights. Moderate and heavy training can increase strength and muscle circumference. Small and medium weight training can improve the clarity, separation and fineness of muscles and reduce some fat.
Second, matters needing attention
1. Exercise in winter, warm-up activities should be sufficient, especially outdoor sports. First, make full preparations for warm-up, and then carry out higher-intensity fitness exercises.
2. The thickness of clothes should be suitable for winter fitness activities, and pay attention to the warmth of head, back and feet. When you exercise outdoors, you should pay attention to keep warm. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.
3. The environment should be clean and comfortable. When you exercise indoors, you must keep the indoor air circulating and fresh.
4. Correct exercise methods In winter fitness, it is necessary to improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.
5. Change and adjust according to personal physique. For patients with cardiovascular diseases, strenuous exercise is forbidden, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided.
Baidu encyclopedia -RM
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