The heavier the weight training can strengthen muscle? Latest research reveals that something is more important than being heavily weighted

More and more people recognize the importance of strength training, and the main concept of strength training is to make your muscles use more force than before. Heavy weight is considered a challenging training, and even think that heavier weight is good for the body. However, a study published in the BMC Sports Medicine study shows that the focus is on developing regular sports habits, and weight is light or heavy to strengthen muscles.

In this study, researchers from the University of MacMaster in Canada reviewed 192 studies, involving more than 5,000 people. The research mainly focuses on three resistance training variables, including data collection and analysis of data such as the weight, the number of training sets and the frequency of training.

The research team pointed out that many fitness experts in the past said that lifting the heaviest weight three to five times is the best way to strengthen strength, and using the weight one can lift eight to ten times is the best way to strengthen muscle size.

In this review, researchers found that lifting heavier weight is the best way to gain strength. However, to maximize muscle size, repeated training is more important than the weight of the shoe.

The study co-author Bradley Currier said in a press release at McMaster University that the study showed that each resistance training leads to an increase in strength and muscle mass. In addition, simple training plans are very effective for strengthening strength and muscle than complex training arrangements, and more importantly, people can benefit from any training plans. The

research team said the discovery is good news for anyone interested in gaining strength and maintaining more muscle. This helps prevent injuries, maximize activity ability and optimize the body's new Chen Daixi.

How to train the muscles through remedial training?

Weight training is the best way to maintain muscle mass and can even increase muscle mass lost due to aging. But how should it be actually implemented? The following implementation strategies provided by Harvard University’s website:

1. Find a coach:

Qualified coaches can design personalized training plans and teach correct actions and techniques.

2. Free weight: Free weight training such as calves, calves and calves usually strengthen muscles more than machine training. However, if you have balance problems or other limitations, machine training is an ideal choice.

3. Leg lift:

You should pay special attention to the leg muscles, especially the quadrilateral and thigh back muscles, gluteus and calf muscles, because these muscles involve many daily functional movements, such as squatting and climbing stairs.

4.Two times a week:

Ideally, you should undergo at least two weight training sessions per week. Two days of whole-body training can cause measurable changes in muscle strength.

5. Let muscle rest:

training always leave at least 48 hours of rest time for muscle recovery.