[Weight Selection] How to change the weight of the training to stimulate muscles?

Should we go from light to heavy or from heavy to light during training, or should we use fixed weight? How to change the weight to better stimulate muscles? The editor firmly believes that this question must have appeared in the minds of many friends. If you don’t have a definite answer, it’s better to come in and take a look!

　　1. Pyramid Principle

　　15RM–]12RM–]10RM–]8RM

　(RM: Repetition Maximum refers to the maximum weight you can lift at a specific number of times)

　　Advantages:

　　a. Gradually increase weight, allowing the muscles to fully warm up, so it is less likely to be injured

　　b. Easy to achieve muscle congestion

　　c. You can correct movements, practice muscle contraction, and gradually increase

　　d. Bad condition (unsustainable physical strength, physical dissonance) can also easily receive training effects, so there is a lot of room for improvement

　　　Disadvantages:

　　a. In the previous light weight training process, it consumes too much strength, and cannot exert maximum muscle strength in heavier stage

　　2. Inverted pyramid

　　8 RM–]10RM–]12RM–]15RM

Advantages:

　　a. Easily achieve 80% of the MAX weight of training

　　b. Effectively improve muscle strength

　　c. Correct execution can make the muscles congested immediately

　　　Disadvantages:

　　a. Insufficient warm-up will affect the training performance at the least, and injure muscles and joints

　　b. Novice does not know how to judge how muscles are considered warm-up. Excessive warm-up will reduce muscle strength, and too little warm-up poses a risk

　　c. It is difficult to correctly estimate the weight to use for 8RM

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3. Fixed weight

　　The weight is fixed to 70-80% of the MAX weight. After the warm-up, the first group will do it with your strength. No matter how many strokes, 8, 10 or even 12Reps, and after a few sets, the number of Reps will be less and less, and you can even do it with 5 or 6R each. EPS won't work!

　　　Advantages:

　　a. It is easy for beginners to master

　　b. Low risk of injury

　　c. Suitable for friends with fewer training equipment

　　d. It helps to increase muscle strength stably

　　　Disadvantages:

　　a. Low volume of training (Volume)

　　b. Lack of changes in training resistance

　　Comparison:

　　Pyramids are suitable for most trainers, beginners, and unstable training conditions

　　Trainers with a certain foundation for inverted pyramids and those who do not have enough training time

　　　Fixed weight equipment is limited (such as general home trainers), beginners, muscle resistance Those with poor strength

　　The most stable pyramid training method

　　The growth of pyramid training is the most stable. Under the same training time, pyramids are more humane (because they are gradual and do what they can, and they will not kill you). However, some people's muscle endurance has improved very rapidly. After several rounds of training, they cannot achieve complete stimulation. They obviously have no strength, but their muscles are not fully under stress. If they are not in a position wrong, I suggest that he use the inverted pyramid. During the same training time, he is easily exhausted and his muscles are more congested (the trainees agree).

　　Short-term, high-intensity inverted pyramids Training method

　　Some people who don’t have much time are happy with inverted pyramids and spend less time to achieve better training results. However, my suggestion is that if you feel that pyramid training cannot always scratch the itch, then use inverted pyramids to experience the high intensity!

　　(Inverted pyramids) Training method, but I am very rare for people who can truly achieve high intensity. Because those who use high-intensity training can do 3 to 4 groups, they can definitely stimulate the muscles completely. Without external influence, this group number is very sufficient. If you don’t mention the complicated principle, simply put it simply: instead of spending so much effort to do so many groups, it is better to do it seriously. 3 to 4 high-intensity training, the training is heavy quality rather than weight. It may be effective to do 10 or 20 sets, but if you use high-intensity, it will be better! 　　If you don’t think there is only one reason, that is, the intensity is not enough! It’s time to increase weight!

　　Fixed weight training for beginners is often used

　　For fixed weight, I usually encourage beginners to use it. During the training time and again, because there is no fear of increasing weight, it will be easy to complete the training. After a period of training, we will change to other methods, so that the progress will be faster.

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