Only train strength, not muscles

Exerting strength is the greatest function of muscles. If you want your body to maintain strong strength at all times, you need to exercise your muscles and increase the intensity of muscle contraction. After long-term training, muscles will increase in size, which has a great impact on body shape. Therefore, many people hope to only increase strength after muscle training. Let's take a look at how to only train strength without training muscles?

Although strength is closely related to muscle size, muscle strength also depends on the number and force of neurons and the coordination of muscle fibers. Although both are "lifting weights", muscle building focuses more on muscle feeling and increasing circumference, while strength training focuses more on the breakthrough of strength during training, so the training method of muscle building is not completely applicable to strength training. If your goal is to gain as much strength as possible, you should focus on: High intensity. Low-rep training method. If you want to become powerful but don't want to develop the body of a governor, please pay attention to a few key principles.

1. Breakthrough weight

The rule of heavy weight and low repetitions is not only effective for muscle building, but also for strength training, but strength training requires higher weight. Only when the intensity exceeds 2/3 of the maximum strength or even higher can muscle strength be effectively improved. Because low weights cannot cause strong stimulation to the central nervous system, it is recommended to increase the weight to more than 80% during strength training, and the number of movements can be within 5 times, and 5 sets should be done, which is the 5*5 training method.

2. Reduce calorie intake

One of the basic requirements for gaining more muscle mass is additional caloric intake. Thus, providing the body with additional nutrients to produce new muscle tissue. If the "remainder" does not exist, the body will not be able to absorb and assimilate it into muscle tissue. Therefore, one of the most effective ways to develop strength without gaining size is to consistently control your overall caloric intake. Do not consume fewer calories than needed to maintain body weight, as this will make it more difficult to develop muscle strength. Maintaining normal calorie intake or consuming a little more should be able to achieve reasonable muscle strength growth. Even if you take in an extra 100 calories or more per day, weight gain will be quite slow, but the extra calories will have a significant benefit in terms of improving recovery.

3. Limit aerobic training

Special attention should be paid to the "aerobic" part. Because many people find that doing too much aerobic training can seriously affect strength development. You can do 20 to 30 minutes of moderate-intensity aerobic exercise 1 or 2 times a week, and if possible, do interval aerobic training once. If you want to push your strength to the limit, try not to exceed this principle. Research shows that "endurance running or walking (long periods of time, at lower intensity) impairs muscle strength and growth."