Physical strength is a big concept, including many aspects, such as absolute strength, endurance, flexibility, agility, coordination and so on. The training methods of men and women are also different, because for different individuals, the goals they hope to achieve are different and their bodies are very different. The heavy weight training method usually uses the negative weight of 1-3RM, and even if you try your best, you can only complete one or three exercises. Because of the large negative weight, the number of exercise and practice groups is small, and the interval between groups is relatively short, generally around 15 to 20 seconds, so the oxygen consumption and physical strength consumption in training are very large. The formula of heavy weight training method is: (1-3rm+15 "-20") x3-4. That is to say, you can only do one or three negative weight movements (RM is the relationship with the actual amount of exercise formed by these movements), and after practicing (one group), you can rest for 15 to 20 seconds (15 "a 20"), and * * * do three or four groups (X3-4). Because this kind of training exceeds the usual weight of 8- 12RM, and is close to the limit negative weight of doing this action, and the interval between groups is short, the density is small, and the intensity is high, muscle cells have to pay a lot of tolerance in practice, and muscle tension and even spasm will soon occur, thus producing a dynamic effect of breaking through physiological normality and promoting rapid muscle growth. Well-trained high-level bodybuilders have strong tolerance to load, while heavy load training has low stimulation frequency and short time, so the excitability of muscle cells cannot be maintained for a long time, and often fades before reaching the deepest layer of muscle tissue, so some compensatory exercises are needed to further improve the training effect. There are many compensatory sports, such as riding, squatting and pulling barbells. It is best to do two or three groups of exercises with the weight of 15RM after completing four groups of heavy exercise, so that the muscle fibers can expand and contract rapidly, resulting in a "pump effect", so that the quadriceps femoris can fully enter the state of excitement and congestion, and achieve more satisfactory training results. Practice has proved that high-frequency quantitative compensation training can be carried out in a planned way after a large amount of exercise training, and a groundbreaking training effect can be obtained. Because heavy load training can break through the adaptability of muscles and broaden the physiological threshold of muscle development; Then do high-frequency resistance exercises, so that the dynamic effect of training goes deep into muscle tissue, stimulates physiological and biochemical reactions, and develops the potential ability of muscle growth, thus obtaining pioneering training effects. This shows that we should implement the training principle of combining light with heavy and combining fast with slow. In order to better carry out heavy training, we should also pay attention to the following issues. 1. Prevent extreme load bearing and pay attention to sports safety. Everything should be done according to one's ability, and enough is enough, especially in heavy training. Don't aim too high to avoid injury accidents. Don't just engage in heavy training. It should be combined with other bodybuilding training techniques to ensure the training purpose of developing muscles. In other words, the purpose of heavy training is to break through the training trough. Once the goal is achieved, it is necessary to stop and return to the quantitative training of increasing negative weight and carry out regular weight-bearing rhythm training. Otherwise, it may become weightlifting training. 3. Re-training should not be over-frequency. People who have been training bodybuilding for a long time can arrange classes with heavy training content once or twice a month, and do two or four movements at a time, and practice three or four groups for each movement, so as to break through the trough and flourish. 4. Seize the opportunity of retraining. Generally speaking, the "low valley" period of slow muscle growth is the time for heavy weight training, otherwise it is not necessary to carry out heavy weight training. Retraining is often arranged at the back of the training course, interspersed with non-retraining to strengthen the economy. The content of high-intensity training should not be arranged at the top of the training class, the movements of high-intensity training should not be arranged centrally, and it is not appropriate to carry out high-intensity training throughout the class. Because the muscle tension of heavy load training comes quickly, blood sugar consumption is fast, fatigue is sudden, and the front and back movements are easy to interfere, which will reduce the training quality. 5. Be prepared before training, strengthen protection and help during training, and fully relax muscles after training. In a word, high-intensity training technology is an auxiliary technology of quantitative training. In training, it can be used to break through the trough, and it can also be used to assist pre-competition training and accelerate the emergence of competitive state. But it is different from the heavy weight training of weightlifters. This is something that people engaged in bodybuilding training need to argue clearly.