Five elements of muscle strength training

Five elements of muscle strength training,

　　In fitness and bodybuilding, weightlifting and various weight-bearing training are required to develop muscle strength and increase muscle volume. At the same time, many sports often use weightlifting and various weight-bearing during training to develop muscle strength. Therefore, all physical exercisers, fitness and bodybuilding trainers must understand and master the content of developing strength and use it reasonably, and you will achieve your ideal goals in training.

　　If you want to fill your muscles with a sense of strength that explodes at all times, you cannot do without strength practice. Because the growth of muscle strength depends on scientific training with a certain load.

Our general muscle strength There are five elements of training

　　1. Strength

　　First of all, you need to find the intensity you trained, that is, the size of the weight resistance you have. Generally speaking, the weight with a limit load of more than 85% is high intensity, 60--80% is medium intensity, and less than 50% is small intensity. Usually, the weight with only 1-3 times can be done with all your strength is high intensity, 6--12 times is medium intensity, and more than 15 times is small intensity.

　　2. Number of groups

　　The number of times used: Generally, the number of fewer groups is small, 4-8 groups is medium, and more than 8 groups is multi-group.

3. Number of times

　　The number of times in a group is small The number of repetitions of movements is usually 1-5 times as a minority; 6-12 times as a medium number; and more than 15 times as a multitude.

　　Study shows that 1-5RM load training can thicken the muscles, develop strength and speed; 6-12RM load training can make the muscles thicker and increase the strength and speed, but the endurance growth is not obvious; 15RM load training above is not obvious, but the strength, speed and endurance have improved;

4. Density

　　Refers to the length of rest time between each group. The interval time is 2-3 minutes, which is a small density; 1-1.5 minutes is a medium density; each group has a 30-second interval It is high density.

5. Movement speed

　　　　Referring to the speed of movement. According to research, rapidity is beneficial to the development of explosive power, mixing speed is beneficial to the growth of strength, while slow and medium speed are beneficial to the development of muscles. The load factor should be adjusted according to the different purpose and tasks of the exercise, develop explosive power, increase muscle volume, or increase muscle endurance and reduce fat. The factors in practice are also different.

　The above are the five principles of muscle strength training. As long as you master scientific training methods, cooperate with a perfect training plan, and persist, you will definitely appear.

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