RM (repetition maximum, the maximum number of repetitions ) is the maximum load for a specified number of times that a muscle or muscle group can complete before fatigue. In strength training and other activities, "RM" is stipulated as being capable of repeating a given number of load weights. For example, "6 to 12 RM" expresses "a maximum of 6 to 12 repetitions or repeated weights." . If you can lift 60 kg before fatigue and can only reach 8 times, then the weight of 60 kg is the load that you can repeat 8 times, that is 8RM load. If the load is light, the subject can be lifted 15 times continuously before fatigue. This load is 15RM.
In order to make it easy to remember, it is generally stated in the training plan that the weight of the load varies from person to person. The weight of each person's RM is not the same, your 8RM load is 60kg, and your companion's 8RM load may be 80kg. Therefore, before each training period starts, the trainer must adjust his RM plan according to his own actual situation according to the training purpose so as to achieve the best training effect.
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☆ What are the differences in the effects of strength training with different RM strengths?
In general, the load of 3-6RM can make the muscle fibers thicker, the muscle volume increases, the muscle strength and the speed are developed, but the power increase is more significant, mainly used to develop the absolute strength of the muscle, adapted to weightlifting and throwing items Athlete
The load of 6-10RM can make muscle fibers thicken , increase muscle volume, increase muscle strength and muscle contraction speed, but the growth of muscle endurance is not obvious, and it is suitable for athletes such as 100 meters running and jumping;
The load of 10-15 RM can make the muscle fibers thicker, but it is not very obvious, but the strength, speed, and endurance are all improved. Such a load is suitable for 400 meters, 800 meters and other sports;
The load of 30RM can increase the intramuscular capillary network and increase the activity of aerobic metabolic enzymes in the muscle. Therefore, the muscle endurance can be effectively improved, but the improvement of strength and speed is not obvious. The 30-RM is applicable to endurance exercise programs. athlete.
For ordinary exercisers whose main body shape is bodybuilding purposes, 8-12RMs are more appropriate. They are mainly used to develop muscle volume and can also take into account strength. Too much load is not easy to complete and easy to hurt. The load is too low to be effective. So 10RM or so is the recommended load.
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☆What is the optimal RM load, training group number, and frequency for developing muscle strength?
Resistance training or weight training is the basic means to increase muscle strength, and the former's effect on increasing muscle strength is related to strength factors such as strength training, number of exercises, and number of groups. The American scholar, Bert Ward, represents these load factors by combining the first letter of English words that constitute these load factors into a string, namely PIRTS.
P [percent]—The percentage of the maximum load, which is the percentage of 1RM, indicates the size of the strength training.
I [interval] - refers to the rest time between the two groups of strength exercises, the length of which will significantly affect the muscle metabolism, hormones and cardiovascular responses during strength exercises. Physiological studies have shown that when performing strength training for large muscle groups or major motor muscles, high-intensity and multi-joint muscles, the rest time between groups is 2 to 3 minutes; when assisted by exercise muscle strength training, the rest time between groups can be reduced to 1 ~ 2 minutes.
R [repetition]—refers to the number of uninterrupted strength exercises in a set of strength training. In strength training, selecting the appropriate combination of R and P can be used to improve muscle strength, explosive power, and increase muscle volume for a variety of different training purposes. Recommendation 8-10RM is more appropriate.
T [time] - refers to the total time when the practitioner completes each group of strength exercises during strength training, and can affect various physiological responses such as neurological control, muscle hypertrophy, and energy metabolism. In general, for improving muscle strength, beginners can use low-speed and medium-speed training, and excellent athletes use mid- and high-speed training more effectively. It is recommended that each time 4 to 6 seconds, lift 1 to 2 seconds, put down 3 to 4 seconds.
S [set] - The number of groups, the number of groups affected by a variety of factors, different training purposes can specify the number of different strength exercises. Under normal circumstances, in a strength training class, S recommends to choose between 3 and 5 groups.
F [frequency] training frequency is also an important factor affecting the effect of strength training. The training frequency usually refers to the number of trainings per week. For beginners, the training frequency is selected to be 2 to 4 times per week, and four times per week is the maximum frequency limit that can maintain long-term training. It is generally believed that if muscle strength is to be increased significantly without the accumulation of chronic fatigue, it is most appropriate to exercise the same muscle every other day for three times a week.
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