1, heavy weight, low frequency: in bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM.
2, the number of groups: when thinking about exercising, doing 2 ~ 3 groups is actually a waste of time and can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated.
"Saturation" requires self-feeling, and its moderate criteria are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
Extended data
Chest muscles are located in the bottom wall of the chest, connected with the forelimbs, and have shallow muscles and deep muscles, which are divided into front and rear muscles.
The anterior part of the superficial thoracic muscle, also called the descending thoracic muscle, runs down from the sternal stalk to the humeral crest, and this equine muscle can be clearly seen on the chest surface. The posterior part, also called transverse pectoral muscle, extends outward from the sternum to the inner surface of the arm, and cattle and Kyle extend to the forearm.
The superficial thoracic muscle can adducte the forelimbs. Pectoralis major originates from the ventral surface of the sternum, adjacent costal cartilage and the front of the abdominal bottom wall. In barbell press (bench press), barbell weight, grip mode, grip distance, lifting angle, lifting speed, number of groups and other factors affect the training effect of pectoralis major muscle.
The ups and downs of the bar must be placed on the chest muscles to be practiced (down to the diaphragm and up to the clavicle), and the chest training should be from bottom to top, from wide to narrow, that is, first practice the lower chest (lying flat), then practice the middle chest (lying flat), then practice the upper chest (lying flat), first hold the bar wide, then hold the bar in the middle, then practice the width of the chest muscle with a narrow grip, and practice the height of the chest muscle with a narrow grip.
As for bench press, bench press (20o~30o) and bench press (30o~45o) can make the upper chest stand up and become horizontal, so that barbells can act vertically on the upper chest muscles.
Baidu Encyclopedia: Chest Muscle