Fitness, figure out these points, and the efficiency will be doubled!
1. What is RM?
RM refers to the maximum number of repetitions you can accomplish at a certain weight. For example, if you can lift a 100kg barbell 5 times, but you can't do it the 6th time, then 100kg, 5 reps, is your RM value in this movement.
Studies have shown that training with weights of 6 - 12 RM can improve muscle dimensions. Training with weights of 12 - 20 RM or more is more effective in improving muscular endurance.
2. How long is the appropriate rest time between groups?
When performing certain movements, we usually have to do them in groups, so how long is the rest time between sets? If your goal is to improve your muscular endurance, rest between sets can generally be limited to 30 to 90 seconds. If you're looking to promote muscle growth, it's ideal to rest between sets for about 60 to 120 seconds.
3. How to improve the quality of movements?
Each fitness movement has its own specific standards and essentials, we must be familiar with it, and avoid using inertia or muscle compensation to complete, in order to lay a solid foundation for improving the quality of the movement.
For example, when performing a barbell bench press, the correct posture should be to keep the chest and abdomen straight, the shoulders sinking, and the wrists straight. When doing squats, tighten your core muscles and stabilize your pelvis and spine to avoid wrong movements such as bending over and buckling your knees.
4. The importance of progressive loading
Maintaining the same load level for a long time will allow the muscle fibers to gradually adapt and no longer have the motivation to grow further. Increasing the load at the right time upsets this balance and encourages more muscle fibers to be activated and developed, thereby increasing muscle volume and strength.
Therefore, we need to adjust the training plan regularly, such as increasing the weight of the barbell, increasing the number of push-ups or increasing the speed and distance of running, in order to give new stimulation to the muscles and help promote the proliferation and hypertrophy of muscle fibers.
5. Why should we pay attention to the training of large muscle groups?
Large muscle groups, such as those in the chest, back, hips, and legs, play a vital role in the movement and function of the body. Training for large muscle groups boosts anabolic hormones like testosterone, which can help with muscle growth and recovery, as well as improve your athletic performance.
Training large muscle groups can help improve metabolism, and training large muscle groups will burn more calories than small muscle groups, which can help you lose fat and shape more efficiently.