The doctor said that the heavier the better, the better the movement quality is, but the mistake many people make is to increase the weight regardless of the movement quality. This is actually a very dangerous thing, easy to get injured, and the effect will not be very good ; The picture shows the situation.

(picture taken from freepik)

[Health Channel/Comprehensive Report] In recent years, the trend of fitness has become popular. Many people go to the gym after get off work or on holidays. However, some people question whether weight training must be heavy to be effective?

Lin Zhiwei, a doctor at Luzhou Ailin Clinic, said that the premise of doing heavier the better is that it is meaningful when the quality of the movement is good. However, many people make the mistake of increasing the weight regardless of the quality of the movement. This is actually a very dangerous thing. It is easy to Injured and not very effective.

Lin Zhiwei pointed out in the Facebook fan page "Yixinwei Youwei Physician~Lin Zhiwei Physician" that muscle growth must rely on three major mechanisms, namely mechanical tension, metabolic pressure, and eccentric contraction.

Among them, mechanical tension is the weight of a single movement in training, and the growth rate of muscles is different with different weights. The chest muscles grown by chest pushing 100kg and chest pushing 20kg will definitely be different.

The truth is actually easy to understand. If pushing 20kg for 5 times has the same effect as pushing 100kg for 1 time, why don’t you just push 20 times (the risk of injury is lower and the pressure on your heart is less), so retrain certain aspects The simple conclusion is that the heavier the better.

Please read on...

Weight is not the only factor that matters for muscle growth

Lin Zhiwei emphasized that the premise that the heavier the better, it is only meaningful when the quality of the movement is good; there are many factors that affect the quality of the movement, such as the ability of the concentric muscles, the ability of the synergistic muscles (such as the triceps in the chest press), and the eccentric movement quality. , the stabilization of antagonistic muscles (such as the back muscles during chest presses), the stabilization of breathing and body alignment, etc.

Simply put, most people should prioritize the quality of movement rather than weight.

Emphasis on weight is not as important as strength

Lin Zhiwei said that after reaching a certain level of fitness, the speed of weight gain will slow down due to various factors (a completely normal phenomenon). At this time, the training intensity should be pursued, not the single factor of training weight; the training intensity should be sufficient , the rest between groups should not be too long, in addition to mechanical tension, metabolic pressure should also be pursued, of course the most important thing is to look back and check the quality of your movements.

Lin Zhiwei reminded that although weight is not the most important thing to pay attention to, a certain level of weight goal is still very important, because it represents a certain level of muscle strength, so according to the target, the following strength goals can be achieved under the number of times of 5RM (for boys For example, the weight of girls can be discounted by 6-20), of course, it can be adjusted according to the individual, and the time to reach the goal will vary greatly.

Finally, it is more appealing that the weight of training is very important, but it is not the only thing that should be paid attention to.

●Squat lift: 1.2 times body weight, 5 complete strokes.

● Deadlift: 1.2 times body weight, 5 complete strokes.

●Bench press: 1 times body weight, 5 complete strokes.

●Pull-ups: body weight, 5 complete strokes.

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keywords

  • sports injury

  • action

  • Muscle strain

  • weight training

  • muscle training

  • exercise intensity

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