As soon as he entered the office in the morning, Xiao Duo collapsed on a chair.
"I went to the gym to practice my legs yesterday and was abused by the coach. I feel that both legs are not my own."
I was curious, so I casually asked the coach’s "hip and leg training plan" for Xiaoduo:
14RM weight-bearing squat 4 groups
weight-bearing hip bridge 25RM 4 groups
4 sets of 30RM weight-bearing lunge squat
Reverse leg extension 30RM 4 sets
Test everyone, does anyone know what the "RM" in the plan means?
"I know, I know"!
A smart girl will immediately jump out and say, RM, that’sShort for Running man, right?
Sorry, you’re really wrong. In the fitness circle, RM doesn’t mean a running man... If you want to go to the gym and join the circle, you don’t know what It’s RM~~
It’s like you’re in a mess. I don’t know what it means to call and squeeze your feet. It’s embarrassing~~
What is RM?
RM is a fitness term, the abbreviation of English Repetition Maximum, which means the maximum number of times to perform an action under a certain load.
Take the "weight-bearing squat" in Xiaoduo’s plan as an example.
Xiaoduo’s squat load is50 kg (20 kg barbells on both sides, bar weight 10 kg), do this exercise for a group of up to 14, which is 14RM for weight-bearing squats.
RM is basically not used alone, there will be a number in front of it.
Xiao Duo and the coach’s "weight-bearing squat" are also 14RM, does it mean the same?
is different. The difference is in weight.
As I just said, Xiaoduo’s squat weight is 50 kg, but the coach is different. After all, he is a coach and a man. The weight must be increased. It's 100 kilograms. If the coach can do 14 at most, by coincidence, their weight-bearing squats are all 14RM.
How do I determine my RM?
① Be exhausted
Continue to talk about Xiaoduo’s weight-bearing squat. According to the weight of 50 kg, she could do 16 squats, but when she reached 14, she stopped actively. This weight does not count as 14RM, because the value of RM must be your practice To the weight of exhaustion.
This is why it’s best to find a trainer when you go to the gym to practice strength. People are lazy, and it is difficult to train to exhaustion. There is a coach. By the side, you really can’t do it, the coach can help.
You can’t do it until you are exhausted.
② Action to be standard
If Xiaoduo has done 11 times and has exhausted, but did not put down the weight, but with the help of various inertia and shaking to force another 3 "non-standard" repetitions, and then 3 non-standard repetitions cannot be counted into the RM range.
③ One-time completion
It’s still the same weight. Xiaoduo squats 14 times to exhaustion, so he put down the weight.After adjusting her breathing for more than ten seconds, she picked up this weight and made up 2 more. She was pleasantly surprised that she had improved and reached 16RM.
The 2 added later can’t be counted into the RM range, even if you have done very standard these 2 actions.
This weight is still only her 14RM. Because the RM data must be completed at one time, there is no intermittent process of putting down the weight.
Do you know what your RM can do?
First you can improve your standard. You go to the gym , Or communicate with Jianyou, people are talking "black words", you will be despised if you don’t understand.
Secondly, the unit of measurement for aerobic exercise is time For example, running, the longer the running time, the better the fat burning effect. The unit of measurement for strength training is RM, different RM exercises have different effects.
1-3RM: It is mainly based on the explosive power training of the muscles, and it can also increase the size.
4-6RM: The main effect of hypertrophy training is to increase muscle mass, which can effectively increase the actual size and circumference.
8-12RM: Strengthen muscle structure, improve muscle strength and maturity.
12-15RM: Strengthen the separation of muscle appearance and depict muscle lines.
15RM and above: Mainly focus on the training results of muscle endurance, but it can effectively improve muscle line and clarity.
Speaking is just thinking To train muscles, you need to have a heavy weight, less repetitions, less than 8-12RM; if you want to lose fat and shape your body, you need less weight, more reps, more than 15RM.
If you go to the gym often, you will find that most people do movements with 8-12RM, and their purpose is to grow muscles.
How do I convert my RM?
Look at the following chart first:
Number of repetitions%1RM
6 85 %
Still use Xiaoduo to explain.
First determine what your 1RM is. It's very simple. 1RM is just one action to exhaustion. Everyone has seen weightlifting, right? Lifting weights until the muscles are exposed and exhausted, this is a standard 1RM.
The current weight of Xiaoduo’s weight-bearing squat is 50 kg, 14RM, which is the weight. This action can be repeated 14 times at a time, corresponding to the last line of 15 times, which is about 1RM 65%, that Xiaoduo’s 1RM is: 50 kg divided by 65%, which equals 76.9 kg.
If she wants to gain muscle at present, do 8RM and multiply 76.9 by 76.9. 80%, 61.5 kilograms of weight is needed.
Do you guys who are not good at math, understand?
If you still don’t understand, I have another good way: read it a few times~~
By the way, Xiaoduo does 14RM each time, do you think she is gaining muscle or reducing fat and shaping?