Fitness knowledge: How to choose your weight, number of times, number of groups

Fitness knowledge: How to choose your weight, number of times, number of groups

First let’s look at - RM

RM: The weight and number of repetitions during weight training can be expressed by the highest number of repetitions RM. It refers to the number of repetitions that a certain set of exercises can be completed when it is exhausted. (Also called the effective number)

For example, 10RM means that the weight is a weight that can only be repeated 10 times in a row. , Exhaustion: If you don't rest in each group until the end, you will never be able to do it again.

How to choose the weight, number of times, number of groups in strength training?

　　In training, finding the right training menu for yourself is the most basic and critical. It often determines our training quality and efficiency. Different weights, number of times, number of groups will bring different effects.

Number of times:

　　1. Generally speaking, 1RM-5RM is the best choice for muscle strength. To exercise the strength of muscles, a mode with a larger weight and fewer repetitions should be adopted when performing weight training;

　　2. 6RM-12RM is the best choice for enlarging muscle volume and can be used to increase muscle volume and circumference.

　　3. 15RM or above is the best choice for developing muscle endurance: to exercise the endurance of muscles, you must use A mode with light weight and more repetitions.

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　　Number of groups:

　　And when performing weight training, you should not only engage in one set of exercises (such as 10RM). To achieve the ideal results, you must group each exercise (such as 3-5 groups,) to stimulate all muscle fibers in the muscle group. If you perform too many groups, it may cause training. As for groups, you can have 1 to 3 minutes of rest time.

Weight

A very important topic is weight selection.

We know the rules of the number of times and you can find weight according to your own situation. If your goal is to increase muscle, it is recommended to use 6-12RM. How to find the weight of 6-12RM?

Theoretically speaking: if a fitness practitioner uses the weight in each training is correct The maximum weight (1RM) that can only be lifted once, so this weight is the standard for him to determine the number of regular training times. After finding the (1RM) standard, then when regular training, 75% to 80% of this weight should be used. The effect is the best at this time. Generally speaking, under this weight, you can complete 6 to 12 repetitions

Tip:

The weight is found in training. And with the abilities, we have the ability to achieve 6 to 12 repetitions

Rise and rise.

　　　In addition, when the body adapts to the original weight, the weight must be increased step by step, otherwise the progress will stop.

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