First, the number:

Generally speaking, 1RM-5RM is the best choice for muscle strength. To exercise muscle strength, weight training should adopt a mode of greater weight and fewer repetitions;

2.6RM- 12RM is the best choice to increase muscle volume, which can be used to increase muscle volume and girth.

3. Above15rm is the best choice to develop muscle endurance. To exercise muscle endurance, it is necessary to adopt a mode with lighter weight and more repetitions.

Second, the number of groups:

Moreover, when carrying out weight training, you can't just do one set of exercises (for example, 10RM). To achieve the desired effect, you must practice each exercise in groups (such as 3-5 groups) to stimulate all muscle fibers in the muscle group. If you have too many groups, you may be trained. As for the rest time between groups, there can be 1 to 3 minutes.

Third, weight.

If the weight used by a bodybuilder in each training session is the maximum weight that can only be lifted once for correct movements (1RM), then this weight is the standard for him to determine the number of regular training sessions. If you find the standard of (1RM), you should use 75% to 80% of this weight in regular training, and the effect is the best. Generally speaking, 6 to 12 repetitions can be completed at this weight.

Tip: We found the weight in training. And it rises with the improvement of ability. In addition, when the body adapts to the original weight, it is necessary to increase the weight step by step, otherwise the progress will stop.