How to practice only when practicing strength but not muscles?

I often hear people ask: "I don't want to become stronger and muscles, as long as the strength increases, what should I do? 　　The inherent concept of many people is: doing weight training will make muscles stronger and stronger, and the muscles will become stronger. Without muscles, there is no way to grow strength."

　　In fact, as long as you increase strength, but not muscles, this is OK. 　　There is more than one muscle size factor that affects strength: Recommended reading: Fitness Question: Why does the strength increase, and the muscles do not grow!

　　If your goal is to increase as much strength as possible, you should focus on: high intensity. Low reps range.

　　You want to become strong, but don't want to develop into Arnold Schwarzenegger's figure. Fortunately, as long as you practice several key principles and make dietary adjustments, you can become stronger, but not increase too much muscle size.

　　1. Reduced reps range

　　When your single goal is to increase as much muscle strength as possible, you should focus on the low reps range. When practicing weightlifting, low reps allow you to lift heavier loads, and thus achieve maximum growth in muscle strength. If you are going to train to become an ice hockey player, you want to spend a lot of time training on the ice.

　　Same, if you want to increase muscle strength, you should focus most of the weight training time on lifting "heavy" loads. Medium weights in the range of 8 to 12 times are more favorable to hypertrophy The training method of (muscle growth) effect, but it is different from the purpose you want.

　　If your training goal is to develop strength (maximum muscle strength) and have a training foundation, you may choose a weight of 6RM to perform a range of less than six times.

　　Note: The so-called 6RM refers to strength/weight, which means that you can only do 6 strokes when carrying the weight of 6RM, and fail the 7th stroke. If a person who is completely inexperienced is not suitable for training the maximum muscle strength from the beginning, please consult a professional coach.

　　In short, you need to develop the characteristics of strength: "high weight, low repetition, high number of groups". (3~5 minutes of rest between groups)"

　　Break between groups is necessary, and do not cause exhaustion. The body can start a large number of exercise units under great tension, and use training to improve muscle synchronization and muscle fiber recruitment.

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