It has always been said that 6-8RM is used to increase muscle size and explosive force, and 15-20RM is used to increase muscle endurance and clarity. In addition, many data say that 12 is the golden number of muscle gain. I tried it myself, 10- 12 is immortal. I feel that the latitude has increased but slowed down, which is suitable for maintaining the state. With 6-8RM, I feel a strong sense of congestion, but after four groups of training, I always feel that I am not in place and I feel that I have no lines after training. So I later adopted the 4+2 method, that is, first, I used 12RM to make four groups, and then I used 6RM to make two groups to combine the two. The result is very good, and the latitude and lines increase rapidly. Later, I accidentally checked the foreign materials and found that Arnold and other foreign gods all put forward the same point of view. High and low group (high number combined with low array) training is the most effective way to increase muscle. It should be noted that the leg is different from other parts, which is rarely mentioned and may be the secret of the great gods. The golden number 10- 12 does not apply to the lower body, because the lower body bears the weight of the whole body and is used to long-term daily activities, so it becomes particularly durable, hard and stout, and is prone to congestion. I always feel something is wrong. I'd better use the word leg. So 14-20RM is the golden muscle number of the leg. Novices often use 8- 10RM or even lower to practice, and they can't even walk after practicing, so they look physically disabled and determined. I feel very effective because I haven't practiced my legs and lack exercise. I know someone has built great thighs with heavy weights, but are you sure this is really the right way? What this healthy person has been talking about is efficiency. Everyone is a person of status, right? It costs millions per minute, right? Wasting my time means wasting my life, right? If he used it the right number of times from the beginning, he could still practice like this, and he saved a lot of time and ate a lot less.