First of all, bodybuilders' muscles are mainly ornamental, that is, they pay attention to the size and lines of muscles, so bodybuilders mainly adopt 8-12RM as a group of movements, and they should take in various hormones and a lot of nutrients to ensure muscle growth and maintain muscle shape to prevent muscle latitude from falling due to long-term inactivity. The muscles of NBA athletes pay attention to practicality. They are training with both explosive force and endurance. It can be said that their muscles are quite comprehensive, and their endurance, toughness and instantaneous explosive force are superior to ordinary people. The muscle size of NBA athletes is much smaller than that of bodybuilders, but their strength is not necessarily small. Let me explain "RM" first. RM refers to the number of complete movements when you are exhausted. For example, if you can push the bench press eight times with X kilograms, you will not be able to do the ninth complete movement, and there will be no pause in the middle of the eight movements. This is 8RM. Attention, it's a complete movement. Generally, in order to complete the training when you have no strength, the movement will be deformed, and other muscles will be used to help the target muscle complete the movement, which will not only reduce the effect, but also be easily injured. In order to increase the volume, 8-12RM is generally used, and this interval has the best muscle hypertrophy effect, which is often used by fitness athletes. 1-3RM is related to the maximum strength, and the muscle volume increase in this interval is not obvious. Generally, weightlifters use this because they want to control the weight gain while increasing their strength. 15-25RM is to exercise the toughness of muscles. In order to prevent muscle strength from increasing and becoming so-called dull meat at the same time, we should add this connection of light weight and multiple times in training. If you want to be an NBA star, use 8-12RM, but during the action, use explosive force to speed up the action, and slow down the speed when you resume the action, keeping it at about 2 seconds. For example, bench press, when lifting the barbell upward, lift it to the highest point quickly with explosive force, and then slowly lower the barbell to the chest. Remember, it should be fast when exerting force and slow when contracting. In this way, we can give consideration to strength and increase explosive power at the same time. For endurance, exercise with long-term moderate-load aerobic exercise, such as middle-speed running.