Fitness people know that, in general, each group of 6 to 12 times to build muscle, but what is the premise of each action training? Are you clear?
Of course, the premise is that weight training should be in line with the spatial theory RM (repetition maximum), which translates as maximum repetition value. For example, 6 to 12 RM with a maximum of 6 to 12 repetitions of the weight to represent, and then in layman’s terms, that is, for a training action, you use the current weight, the maximum number of consecutive repetitions of 6 to 12 times.
That is, for a movement, a continuous uninterrupted training can be done a maximum of 6 to 12 times, such a weight is very beneficial for muscle gain. Usually we refer to this training as a set, rest for a minute or less between sets, and then train 2 to 4 sets, which is a complete action training. This also applies to other weight training methods, not only limited to dumbbells. The number of training reps should be chosen according to different training purposes, different training intensities and different training cycles.
1. Low repetitions (1 to 4 reps): mainly to grow strength and endurance, i.e. to grow absolute muscle strength and endurance.
2. Medium repetitions (6 to 12 times): mainly to grow muscle mass (girth). Different training levels have different requirements, for the initial and intermediate stage for 8 ~ 12 times, and the advanced stage for 8 ~ 10 times, focusing on the growth of muscle group block and 6 ~ 8 times above the advanced level.
3. High times (15 ~ 20 times):mainly to develop the blocks of small muscle groups and enhance muscle lines and elasticity.
4. Super times (30 times or more):It helps to reduce the fat of local bits and enhance muscle elasticity, and super high times can also enhance the function of heart muscle.
In fitness training, the main principle of ‘incremental resistance training’ is used. That is, you should increase the number of training groups, while adjusting the degree of training. The first set of each action before the start of the lighter weight to do one to two sets of warm-up activities (not counted in the normal training group), so that the muscle gradually adapt to the transition to heavier weight training groups, but also to prevent injury. In other words, fitness said training 6 to 12 times the premise of muscle gain is to train weight in line with the space theory. Unarmed fitness exercises can not be classified in this category