First of all, let's talk about increasing the number and intensity of fitness groups corresponding to muscle size. Generally, when boarding the plane, we adopt the principle of large weight, small number of people and large number of groups, which can make the muscles better damaged. In order to grow faster. Generally, there are about eight people in each group, that is to say. The weight used in each group is the weight that can be lifted 8 times. Then, make a group in less than 90 seconds.
Generally speaking, four to five groups of cyclic stimulation will be used, and the boarding time for muscle exercise is 90 minutes. Because if it takes longer, Testosterone in the human body may be consumed, leading to inattention and reducing the effect of muscle training.
Heavy weight and low frequency: in bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain 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.