1. Training goal: training with great weight and few times is mainly to improve absolute strength and explosive power. This training method can effectively stimulate human white muscle fibers, especially fast red muscle fibers, and make them play a greater role. The training with small weight and multiple times focuses more on muscle endurance and body shaping. This training method is mainly to mobilize red muscle fibers to gradually adapt to low-intensity repetitive work.
2. Training method: Usually, weight-bearing equipment or free weight is used for a few times of training, and each group of movements is performed for 4-6 times. This kind of training has a great influence on the body, so it needs to be carried out carefully, and at the same time it needs the guidance of a certain foundation and experienced coach. Multiple training with small weight usually uses lighter equipment or self-weight, and each group moves from 12-30 times. This training method has little influence on the body and is suitable for beginners and people who need to lose weight.
3. Training effect: Training with large weight and few times can quickly improve muscle strength and volume, which has a significant effect on increasing muscle mass and improving body shape. However, repeated training with small weight is more suitable for improving muscle endurance, shaping lines and reducing fat.
4. Adapt to the crowd: Heavy training with fewer times is suitable for people who have a certain fitness foundation and pursue high-intensity training, and it has a good effect on people who want to increase muscle strength and explosive power. Small-weight multiple training is suitable for beginners and people who need to lose weight, and also has a good effect on people who want to improve muscle endurance and body lines.
To sum up, whether it is a big weight with few times or a small weight with many times, it has its unique advantages and applicable scenarios. When choosing, you need to choose according to your own goals and physical condition.