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.
2. Multi-group number: Do 6 ~ 8 groups for each movement to fully stimulate the muscles until the muscles are saturated.
3. Long displacement: Whether it is bench press or dumbbell bending, put the dumbbell as low as possible and lift it as high as possible to fully stretch the muscles. Quickly pass through the "locked" state and perform peak contraction near the "locked" state.
4. Slow: Fully stimulate muscles.
5. High density: the rest between two groups 1 min is called high density. Take less rest and often stimulate your muscles.
6. Unity of heart: subjectively make thoughts and actions consistent, and practice wherever you want. Concentration can make more muscle fibers participate in sports.
7. Peak contraction: When the muscles contract to the most tense position during the movement, keep this state for a few seconds, and then slowly return to the starting position of the movement.
8. Constant tension: Keep your muscles tense during exercise, and don't let them relax (avoid "locking" state) until you are exhausted.
9. Relaxation between groups: After a group of movements, stretching and relaxation should be carried out-it is beneficial to increase the blood flow of muscles, eliminate the waste deposited in muscles and accelerate the recovery of muscles.