Every Spring most people say “I want to have my ideal body this year!” In hopes that they will be “beach body ready”. The question for many of us is “how do we maximize our workout time from now till then?”
Even if you look at muscle training in a nutshell, each person has different purposes such as “I want to bulk”, “I want to get lean”, or “I want to be in better shape overall”. Of course, the load, number of times, and event to handle will change depending on the purpose. However, except when you are competing and the purpose is to strengthen it, most people have an overwhelming majority of body designs that give a sharp body. What should I be careful about when training to get such a muscle body?
Is muscle training too heavy or too light?
The load (number of times) of muscle training changes depending on the purpose. In general weight training, the purpose is to cause muscle hypertrophy, and the muscles are efficiently enlarged. In order to cause muscle hypertrophy, a load of 70 to 80% of 1RM (a load that can be done only once) is effective, and a simple way to know it is 8 to 12 times (6 to 12 times) per set. It is considered a load. If it is heavier than this, it will be [muscle strength up (power up and maximum muscle strength) training], and if it is lighter than this, it will be [muscle endurance training]. In other words, if you want to enlarge the muscles that are the most requested by men and become a cool body with sharpness, 1 set 8 to 12 times (6 to 12 times) for the purpose of this muscle hypertrophy is the most effective.
If you’re training at home instead of in the gym, do it slowly! For example , even with push-ups, one movement is performed slowly, such as lowering it in 4 to 5 seconds and returning in 4 to 5 seconds. Such slow training can put a heavier load than normal speed self-weight training. Rather than sticking to how many times you can do it, the point is how you can firmly apply the load to the target part.
Of course, if you are a competitive athlete and want more power or need stronger muscle strength, I think it is better to do the training 8 times or less (6 times or less) that I mentioned earlier, and the muscle endurance is good. If you want to do it, you can do it 12 times or more (20 times or more). It can be said that the most important thing is to carefully consider the load setting that suits each purpose.
3 or more sets of muscle training are effective
For example, I’ve been doing push-ups 100 times every night before going to bed, but the effect isn’t working … I think many people think so. First of all, keep in mind that muscles are lazy! But it’s not just meaningless and lazy.
To put it simply, if all the chest muscles work in one push-up and you get injured, all the muscles will stop working. Therefore, for the smart muscles, 1/3 of the whole A group works hard in the first set of training. In other words, groups B and C are absent. Group B will work in the second set, and groups A and C will be absent. Group C will work in the third set, and groups A and B will take a rest. In other words, after 3 sets, all the chest muscles are finally used.
In other words, if you train 3 sets or more and all muscles are used evenly, the whole part will be stimulated and it will be more effective. If you do 100 push-ups every day, try 3 sets of 50 push-ups and something may change.
How to constantly grow muscles?
For example, if you could only do 10 40 kg bench presses when you started training, but 15 times a month later, the effective number of times for muscle hypertrophy is 8-12. Since it is a time, it becomes difficult for the muscles to grow with a load that exceeds that.
This means that you will not be able to achieve further results unless you continue to apply a certain amount of load to your muscles. In other words, even if you continue training with the same weight, even if you can maintain it, there is not much muscle growth beyond that. The muscles are so smart that they gradually grow stronger and bigger by repeating repairs after being damaged, trying to adapt to the given load. So if you don’t always give a strong load, this is okay! With peace of mind, growth will stop.
For training on a machine or free weight, it is a good idea to review the menu at regular intervals and gradually increase the load based on the number of times that suits your purpose. If you are training with your own weight, if you exceed the target number of times, you can change it again by doing it at a slower speed or by making the bending depth deeper to make the muscles more painful. After all, the accumulation of daily efforts is important for everything!