People often say, "Please choose the weight 10RM, one group will do 10, and * * * will do six groups".

What exactly do 1 and RM mean?

"RM" is equivalent to "unit". For example, the weight of 10kg can only be lifted five times in a row, so 10kg is 5RM to me. If the weight of 15kg can only be lifted 1 time continuously, then 15kg is 1RM for me.

What's the use of knowing this?

1- 10RM: Main muscles, enhancing strength.

10- 15RM: It mainly improves strength and endurance, and the muscle training effect is average.

15-30RM: The Lord improves endurance.

Therefore, if you want to gain muscle, you should gain as little weight as possible (5- 10RM). Doing small weight (30RM+) many times is helpful to enhance endurance, cardiopulmonary function and reduce body fat.

2. The effect of exercising large muscle groups is more obvious.

Large muscle groups include chest, back and legs. Heavy multi-joint compound movements can not only exercise large muscle groups, but also stimulate muscles in other parts, killing two birds with one stone

For most people, the three classic compound movements of squat, bench press and hard pull are enough. Of course, you can also add other actions according to your own preferences.

At the same time pay attention to rest! The same part needs to rest for at least 48 hours before the next training.

3, multi-group number, do it!

Do 6- 10 groups for each movement, rest within 1 minute after doing one group, fully stimulate muscles and feel sore.

In the meantime, don't try to finish it quickly! Come here, the action is in place, the process is slower and the effect is better!

But remember, safety comes first. Don't deliberately pursue high weight and get hurt many times.