Heavy weight and low frequency: the concept of RM is usually used to indicate the maximum number of times a load can be done continuously.

The research shows that 6- 10RM load training can thicken muscles and increase strength speed, but the endurance 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. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.

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