The number of sets of strength training is a problem, and how many sets of strength training are don

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. If your dumbbell fitness purpose is to build muscle, do 8rm to 12rm of related dumbbell movements every day, do about 3 to 8 sets of each movement, and do 8 to 12 pieces of each group.

Take a 1-minute break between each set.

Increase the number of muscle blocks by 8---12 times.

If you're new to fitness, learn how to arrange the number of sets and reps of weight training.

Strength training program.

Strength training is a very important form of exercise to improve muscle strength and muscular endurance. Here are a very popular strength training programs that can help you reach your training goals. This program will create a strong, healthy body.

Warm-up and stretching.

Proper warm-up and stretching must be done before strength training. This helps reduce the risk of injury and better prepares your muscles for training. You can do simple aerobic exercises, such as brisk walking, running, or cycling, followed by stretching exercises such as stretching, spinning, and flexion.

Back & Abs exercises.

The back and abdominal muscles are important for building a strong core muscle. You can do exercises like barbell rows, pull-ups, and crunches. For example, you can do three to four sets of 10-12 rows, 8-10 pull-ups, and 20 crunches.

Leg Exercises The legs are the largest muscle mass in our body, so leg training is also an important part of a strength training program. Leg exercises include squats, deadlifts, leg presses, and more. For example, you can do three to four sets of squats with 10-12 sets of tongtong, three to four deadlifts with 8-10 sets of them, and three to four sets of leg lifts with 10-12 sets of them.

Upper Limb Exercises Upper limb exercises work muscles such as biceps, triceps, pectorals, and shoulders. You can do exercises like barbell bench presses, dumbbell birding, and push-ups. For example, you can do three to four sets of barbell bench presses of 8-10 pounds, three to four sets of dumbbell birding of 8-10 sets, and three to four sets of push-ups of 20 pounds.

Cooling and stretching.

After completing your strength training, don't forget to do proper cooling and stretching. You can do simple aerobic exercises, such as brisk walking, running, or cycling, with gentle stretching movements. This can help you relieve muscle soreness, restore muscle flexibility and flexibility, and avoid residual muscle acidity.

Conclusion Strength training can help you build a strong, healthy body and improve muscle strength and muscular endurance. If you follow the above plan, you will achieve your goals and reduce the number of accidental injuries caused by incorrect training. I hope this program helps you and may your training path get better and better!

Do 3 sets of 5 reps for strength training, 3 reps, 1 rep with the same weight.

Dear, hello, happy to answer your questions, strength training do 3 sets of 5 times each, 3 times, 1 time are with the same weight, for one-time use of the hall to calm the strength of the project, such as high jump, weightlifting, short throwing, when practicing the thick force of the burst, the number of repetitions per group should be 1-2 times, and the load should be 80-90% 1rm. Strength training is a type of physical exercise designed to improve strength and endurance, performed correctly, strength training can provide comprehensive health and rewards, including increased significant functional benefits and improved strength and toughness of bones, muscles, tendons, and ligaments, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness, and improved heart function.

10 12 reps is the most regular training repetition, and most people are in this training repetition range, because this kind of training is aimed at the time when the muscles are under tension, which can effectively increase the muscles.

In terms of regular training, when you do 12 reps in each set, use two seconds to lift and put down, and control the time of eccentricity, then one set is 48 seconds, so that the muscles will take 48 seconds to withstand the tension, which will take longer than the low number of training, but the training effect of muscle hypertrophy is the best.

Of course, there are more than 15 high-repetition trainings, which may be 30 or 50 times, which has a very good training effect on muscle endurance and is mostly used for line carving.

In training you have to choose the number of times you train, because the effect of different reps is very different, and the reason why a lot of people do it wrong is that if you train with 6 or 10 reps, and when you do the 8th rep, you stop, because it's in the range of reps you choose, but you can actually do 12 reps, so you're not in that range.

If you want to increase the maximum strength of your muscles, then use low reps to train, but you must know that the weight must be very close to your limit weight, otherwise the training is meaningless, and the same is true for other training.

In fact, all the times of training are very necessary, each kind of training can bring you different benefits, the key is that you have to understand the meaning of these times, each set of times is closely related to the weight you do, combined with the weight to target the times, in order to achieve the desired effect, do not train for the sake of doing the times.

There is no regulation on how many pieces per group, because this is judged according to one's own conditions, if the body can withstand a large amount of exercise, it can do a few more, and vice versa, so how much to do in each group depends on the body's tolerance range.

Push-ups: The position of the two-handed support is close to the abdomen, the body is kept in a plane, the support is fast and slow, the body does not collapse, 15-25 times per set.