First, let's look at RM.

RM: The weight and repetition times in weight training can be expressed by the maximum repetition times RM. Refers to the number of repetitions that a group of exercises can complete when they are exhausted. (also called effective time)

For example, 10RM means that the weight can only be repeated continuously 10 times. Exhausted: each group can't do it again without rest until the end.

How to choose the weight, frequency and number of groups of strength training?

The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. But for us in training, finding the right training menu is the most basic and key. It also often determines the quality and efficiency of our training, different weights, different times and different groups. Will bring different effects.

Times:

Generally speaking, 1RM-5RM is the best choice for muscle strength. To exercise muscle strength, weight training should adopt a mode of greater weight and fewer repetitions;

2.6RM- 12RM is the best choice to increase muscle volume, which can be used to increase muscle volume and girth.

3. Above15rm is the best choice to develop muscle endurance. To exercise muscle endurance, it is necessary to adopt a mode with lighter weight and more repetitions.

Number of groups:

Moreover, when carrying out weight training, you can't just do one set of exercises (for example, 10RM). To achieve the desired effect, you must practice each exercise in groups (such as 3-5 groups) to stimulate all muscle fibers in the muscle group. If you have too many groups, you may be trained. As for the rest time between groups, there can be 1 to 3 minutes.

weight

A very important topic, that is the choice of weight.

We know the rules about the number of times, so we can find the weight according to our own situation. If your goal is to increase muscle, we recommend using 6- 12RM. How can I find the weight of 6- 12RM?

Theoretically, if the weight used by a bodybuilder in each training is the maximum weight (1RM) that can only be lifted once for correct movements, then this weight is the standard for him to determine the number of regular training times. If you find the standard of (1RM), you should use 75% to 80% of this weight in regular training, and the effect is the best. Generally speaking, 6 to 12 repetitions can be completed at this weight.

Tip:

(1) Weight is found in our training and rises with the improvement of our ability.

(2) When the body adapts to the original weight, it is necessary to increase the weight step by step, otherwise the progress will stop.