Fitness multiple-choice questions: How much weight training is more beneficial to muscles

How much weight training is more beneficial for muscle growth?

　　To have proud muscles, you must give "pressure" beyond your ability and stimulate your body to adapt to it before the muscles can grow. (That is, through weight training and resistance training) It is generally believed that to achieve the goal of muscle hypertrophy, training must be between 8~12RM. But now, this concept may have to evolve.

　　Because according to McMaster University in Canada University's study found that in low load and high-result training, muscles can also produce growth effects, and it does not have to be strictly limited to the originally formulated weight range of 8 to 12RM. What is RM?

　　For example: A 10 kg dumbbell can only lift 8 times, but it is not strong enough to lift it on the 9th. For A, his 8RM is 10 kg; but B has to use 12 kg dumbbells when lifting the 8th (unable to lift the 9th), so for B, his 8RM is 12 kg.

The researchers found 18 men to participate in the trial and randomly assigned their "legs" to two of the following three groups (that is, each person's left and right feet undergo different two types of training), and trained three times a week for 10 weeks. Finally, use nuclear magnetic resonance photography (MRI) to calculate muscle size.

　　Group A: 3 sets of exhaustion training at 30% of 1RM weight

　Group B: 1 set of exhaustion training at 80% of 1RM weight

　Group C: 3 sets of exhaustion training at 80% of 1RM weight

　　(That is, after fixed weight, it can be done until it cannot be done. 80% of weight can be repeated about 8 to 12 times; 30% of weight can be repeated about 25 to 30 times)

　This is because the weight that everyone can bear is different, so in order to easily distinguish the training load, we usually use RM to formulate training courses or menus, so that we can use a unified statement to automatically adjust the weight suitable for everyone.

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