Proper weight plays a vital role in training. With the help of the concept of "1RM", select the appropriate training weight.
1RM
The standard for judging the maximum absolute strength of muscle is defined as "the maximum weight that can be lifted at one time", which is called 1RM. Broadly speaking, I can only complete this weight once, and this weight is 1RM. If a weight can be completed 8 times, then the weight is 8RM.
Calculation of 1RM
In the actual test of 1RM, it is more reasonable and safe to calculate IRM ten times because of the possibility of injury caused by heavy objects. That is, multiply the maximum weight you can do 10 repetitions (without peer assistance) by 1.25 to calculate your 1RM. For example, if you can do 10 times with 120 lbs, then your 1RM is 150 lbs (120 x 1.25).
How to choose the weight
Attach a picture. You can decide what kind of training weight to choose according to your different training level!
Second, the number of actions.
The effect of completing different repetitions is also different. The number of times depends on the purpose of training. It can be roughly divided into three categories!
1, increase muscle mass
Introduce the concept: according to the type of muscle fiber, muscle can be divided into red muscle (slow muscle fiber) and white muscle (fast muscle fiber). Attach a comparison chart of fast and slow muscles!
According to scientific research, the distribution ratio of fast muscle and slow muscle in human body has great congenital factors. Although the type of exercise will have an impact on it, it has little impact. Therefore, the number of choices is also an important basis for determining which muscle type you naturally prefer will promote training.
Two ways to distinguish:
Use 80% of 1RM for training. If the number of repetitions is around 15, it will be biased towards slow muscle fibers. If it is less than 5 times, it is biased towards fast muscle fibers; Intuitively, if the muscle mass develops rapidly in the early stage of training, it will be biased towards fast muscles; On the contrary, it is biased towards the slow muscle;
Step 2 reduce fat
The training times of each group range from 15~30 times to ensure the accuracy of the action!
Step 3 increase strength
The number of times in each group is between 5 and 8 times, which belongs to re-training!
Third, the training interval
Different types of training intervals
The same action, the interval between groups. Attach a picture with detailed intervals; The interval between action and action conversion is usually 3 minutes to 5 minutes, not more than 5 minutes;
Scientific connotation
Training intervals exist to restore energy to the body so as to better complete the next set of movements. The interval of training system is determined by the energy supply system of the body-glycolysis system and phosphate system during training. The recovery time of energy supply system determines the rationality of training interval. Only by grasping the training interval can we better complete each group of training! Reasonable rest interval makes the spirit more concentrated and can better complete the next set of training!