Why do you need heavy weight training!

Why do you need heavy weight training!

　　　Sports training is actually a process of continuous adaptation, constantly adapting to stress and becoming stronger!

　　Einstein once said that the definition of "crazy" is to do something repeatedly, but each time it is expected to get different results. This definition also applies to many traditional fitness enthusiasts, who have been using the same exercise plan for many years, but always wonder why the exercise effect is no longer so obvious.

　　The general typical manifestations of exercise adaptability describe the body's response to exercise stimuli. When our body just receives stimuli from exercise, it first goes through a "shock" period. Then it enters about 8 to 12 weeks of adaptation period. During this period, the body responds the most to exercise stimuli. After that, it enters the fatigue period, and the exercise scheme no longer brings ideal results. These are the most basic scientific principles behind the division of the training cycle, and the purpose of the training phase is to avoid the occurrence of the platform phase by regularly and systematically adjusting the intensity of the exercise.

　　A effective way to break through the platform phase is to change some or all parameters in the exercise scheme. These parameters include: training movements, intensity, number of repetitions, number of groups, rest time between groups, movement rate, and training frequency (the number of times trained in a specific period of time).

　To stimulate the body to change the most quickly, you can increase the total weight used for training (so it is also Improved exercise intensity). If you feel that you are not getting the desired growth, or just want to change your exercise plan, here are six reasons why high-weight training can help you see changes:

1. High-weight training stimulates muscle growth

　　Big weight training allows us to recruit and start type II muscle fibers more. When you lift a large weight, you may feel the muscles tremble. This is because your nervous system is recruiting more units of exercise and muscle fibers to lift this weight. Type II muscle fibers determine the size of the muscles and whether the lines are clear, so starting and using them more can bring fast and visible exercise results.

　　2. High-weight Quantitative training improves intramuscular coordination, thereby improving the overall muscle strength level

　　Intermuscular coordination refers to the ability of different muscles to work together to produce movements. Intramuscular coordination refers to the ability of multiple groups of muscle fibers in the same muscle to work together to exert force. Since heavy weight training requires muscles to contract more force, the intramuscular coordination of related muscles has also been improved during this period, which can make you more efficient when exerting force later.

　　3. High weight training can make the muscle dimension stronger with small changes in muscle dimensions

　　Sarum hypertrophy: After the muscles have experienced multiple times from medium to high intensity (10 to 15 times), the volume of the sarum will increase. Muscle fiber hypertrophy: The muscle fiber After undergoing strength training, you will become thicker and thicker. Large-weight training can stimulate muscle fibers to grow, making the muscles thicker and stronger, while the size of the muscles will not change much. When the weight of the training used is appropriate, the standard training movements you can complete should not exceed 5 times.

　　4. Large-weight training can reduce physiological age

　　If you are over 35 years old, you will definitely need to perform extreme resistance training 2 to 4 times a week during each 4 to 8 week training cycle. When an adult male reaches this age, the testosterone level will naturally drop unless external stimulation promotes the secretion of testosterone. Testosterone is a steroid hormone responsible for repairing damaged muscle fibers. This repair process can increase the size of muscles and enhance their ability to exert force. The physiological stimulation brought by large-weight resistance training can not only improve the testosterone level in men, but also increase bone density, both of which are important parameters of physiological age. High-weight resistance training can also help women over 35 to improve their growth hormone levels, which is crucial for increasing muscles and burning fat.

5. High-weight training can improve resting metabolism

1 pound of skeletal muscle consumes 5 to 7 calories every day while resting. Adding 5 to 7 pounds of muscle can increase your resting metabolism (the efficiency of the body producing and consuming calories) by 50 pounds of muscles. About calories. This number may not sound like a lot, but it can allow you to consume about 2/3 pounds of fat more without doing anything else in the year.

　　6. High weight training looks cool!

　　This is enough to show off in front of friends and family, but the downside is that they will definitely come to you for help when they move later! Such incredible strength always comes at a price.

　　Using high weight resistance training can indeed be scary because of the difficulty of training and the subsequent damage to muscles (which is one of the ways in which muscle grows). One side effect of high weight training is delayed muscle soreness, i.e. DOMS. If you have ever After experiencing delayed muscle soreness, you should know how uncomfortable that feeling is. Although it may seem abnormal to do some light exercises when it is sore, it can help you recover faster, allowing you to continue to do a lot of training, increase muscle mass, and change your body.

　　Using maximum load on fixed devices is a safer way. To achieve the best results, we should use weights that can only be completed five times and change your exercise regimen after 10 to 12 weeks to continuously stimulate the body. If you want to ensure the best training results, consider working with an ACE certified personal trainer to adjust your exercise regimen to ensure that the load you are using is safe and effective.