How to increase speed and strength for exercise without thickening muscle fibers?

15-20RM depends entirely on endurance. Above 20RM, the more you go up, the less you exercise your muscles. If you don't want to practice muscles, practice with your bare hands. Muscle building by hand is slow, but it is not practiced every day. Your muscles need to rest.

Then, take the exercise method of a fighter and martial artist, exercise speed and strength from aerobic exercise, and strengthen the control of nerves. Many people who practice strength will ignore mental control.

In martial arts terms, it is the unity of mind and mind, the unity of mind and strength, and the emphasis on overall strength, which you can understand as concentration. The average person can only use about 60% of the whole sports strength. After strengthening the control of nerves, they can use 80% and 90%, which is why many martial artists look very thin but close at hand. Therefore, while exercising muscles, we must pay attention to mental exercise.

Let me give a simple example to illustrate the overall strength. In martial arts, the waist and horse are integrated, and the leg strength is transmitted to the waist, transferred to the shoulders, and then issued by boxing. This is also reflected in boxing. If you have seen boxing strength exercises, you will find that boxing pays great attention to leg strength exercises, and traditional martial arts also pays great attention to the strength of the lower plate, which can increase the overall strength. Standing piles, that is, static strength exercises, are also very effective in increasing strength without increasing muscles. Bruce Lee spoke highly of this practice.