A: In bodybuilding theory, RM is used to indicate the maximum 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.
How many groups do you practice every day and how many times do you lift each group?
Answer: 1 On that day, just get used to it and do it for ten minutes to see how you feel. If I feel fine and a little sour, I will be fine the next day. Exercise such as 1 day, the same as the third day. On the fourth day, you will add five minutes. After ten days, you will see how you feel. If it's normal, it's good not to be too tired. After ten days, you will increase it. Add 10 minutes, stick to it for one month and spend it smoothly. I think you must find the weight of 15KG boring. Then change to a bigger one and keep training. I wish you strong and healthy! !
How often do you change your weight and how many kilograms at a time?
A: Action with action as the main criterion will have better consequences. Try to slow down. Just do it in groups of 8" 15. It is best to use detachable dumbbells, because each muscle has different strength. If you practice deltoid like bench press, you can't use such a heavy one, otherwise you can't lift it. The dumbbell I used at first was light, but it was quite effective to do it with relatively standard movements. At least for now, much better than most of my colleagues.
Very good, Niu Nan. Com's danz fitness program CD ~ can be seen.
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