Many times and few groups means that the number of each action group is maintained at about four, and each action group is repeated more than fifteen times. Therefore, use less weight to carve muscle details.
There are two kinds of weights: one is the objective weight, how much dumbbells weigh, how many kilograms or pounds. There is also a subjective weight.
Weight 1RM means: the standard weight that can be used in an exercise.
For example, bench press can push up to 200 kg in standard movements, so the 1RM of bench press is 200 kg.
If you can complete the bench press twice with the standard of 190kg, then 2RM is 190kg.
Extended data
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM.
The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth 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.
Whenever I think about exercise, I do 2 ~ 3 groups. In fact, it is a waste of time and I can't grow muscles at all.
You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover.
Until the muscles are saturated, "saturation" should be felt by yourself, and the degree criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously thick.
Source: Baidu Encyclopedia-Fitness