Open a sports science textbook, and you will find that the best representative range of muscle training is 8- 12 members of parliament, but even if you want to train the largest muscle size, the training time is like Powerlift-that is, the intensity of training, not the muscle size of a bodybuilder, can have greater long-term benefits. You may not want to build a strong weightlifter's physique, but having the strength of the strongest man in the gym will have some serious hypertrophy consequences.
You don't have to believe me. From yesterday to today, many top bodybuilders-such as Tom prats, Franco Columbus, ronnie coleman, Ben Wright, Johnny Jackson, Stan Everding and even Arnold Schwarzenegger-have started their weightlifting careers. These people do strength training before becoming bodybuilders.
I have heard of a study in which one group of participants lifted weights in multiple groups and the other group lifted weights in fewer groups. The results showed that both groups gained the same strength growth, but those who completed more groups gained more weight. Maybe it's worth a try. )
Light weight may not increase your strength too much, so you need heavy weight. Can only consume a little heat. This will make it more difficult for players to gain power, but it is still possible because power is mainly driven by the nervous system. For a while, I remained more or less the same size, but continued to gain strength. Light weight, high frequency, multiple groups increase strength, at least increase muscle size. Great weight, less repetition, and maximum size for multiple groups.
Think of people who empty trash cans or dig holes in the road. Year after year, they do high-intensity exercise with relatively light weight. They are generally strong, but they are nothing like Arnie.
According to my observation during training, if you keep exercising every day, your strength will even increase at the same time, and you will also be "in shape"! "Size" is a secondary part now, and it all depends on how you get nutrition. A balanced diet will definitely keep you in the same shape as before.