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When doing muscle training, most people are wondering which event should be trained with what load (weight).
Members who are doing machine training in the gym often ask, "How many times should I do this?"
This time, I would like to focus on the number and strength of muscle training.
First of all, as you increase the weight, the number of times you can increase it decreases, but if it is too light and you can do it many times, there is almost no point in muscle training.
Therefore, in order to maximize the effect of muscle training, a certain amount of weight and number of times are required.
However, since each person's muscle strength is different, it is not possible to specify the weight and number of times.
Therefore, from the results of the research of our predecessors so far, the table below summarizes the relationship between the weight (load strength), the number of times ( RM ), and the effect.
How to set the load and number of muscle training
Refer to the table,
1 The purpose is to improve muscle strength
If you want to increase the muscle strength, 1～4 and raise times 5 to set the weight that can not be time raise, 1～4 times carry out the training to increase.
2 The purpose is muscle hypertrophy + muscle strength improvement
For those who want to have muscle hypertrophy, set the weight so that it can be raised 5 to 18 times, especially 10 to 12 times, which is the maximum muscle hypertrophy, so that the 13th time cannot be raised, and 10 to 12 times in a row. Do training to raise.
3 The purpose is to improve muscle endurance
If you don't want to have muscle hypertrophy or want to build muscle endurance, train at least 18 times until you can't lift it with the weight you can lift.
You will set the strength according to your target body shape and performance. I think that many people, especially men, aim for muscle hypertrophy, so in that case it may be better to use the weight that can be done around 10 times as a standard.
Number of muscle training and multiple sets
Muscle training is not very effective if it is done only once (one set). Especially for those who are not accustomed to training, it is difficult to drive muscles sufficiently with one set.
Therefore, it is effective for beginners to use about 3 sets as a guide, by setting the number of training sets to multiple times. By doing it multiple times, you can get a higher effect than the training that was done in one set.
Once you get used to it, you should increase it from 3 sets to 4 or 5 sets, or increase the number of different events.
How to set the interval
When training with multiple sets, what is the concern is how long the interval is between the pieces of training to be set. It is that.
In the case of training aimed at muscle hypertrophy, the interval between sets 1～3 minutes let in.
It is said that when set to 1 to 3 minutes, the accumulation of anaerobic metabolites that promote muscle hypertrophy and the hormone secretion response increase, and muscles tend to grow.
On the other hand, if the break is too long, the next set can be done without difficulty, but it is said that the secretion of growth hormone is lower than the break of 1 to 3 minutes.
Also, when you drive your muscles, you will not be able to drive enough.
If you aim to improve your muscle strength, if the interval is not enough, the training intensity will decrease due to fatigue, so it is okay to take it longer.
As mentioned above, the effect of training will change dramatically by performing muscle training while paying attention to [weight], [number of sets], and [interval], which are optimal for each person's goals.
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