We often obtain a large number of people asking us “How Much Weight Should I Be Lifting for a specific exercise or work out? “. This is an excellent question because you need to learn how to start and when to push yourself harder. Nonetheless, it is impossible for all of us to provide a response that is useful for every person. Each person is unique in the strength and endurance they have (particularly in reference to specific muscle groups). That’s why even if you take two people that seem identical in height, weight, gender, and ability, there can still be vast differences within their power from one muscle tissue team to another.
Since this won’t fully answer the question “How Much Weight Should I Be Lifting?”, there is a way to answer this question yourself. It is by using the same technique that we used to decide your fitness in the past. This does take some trial and error. However, it was the top and most accurate way that we were able to find under choosing how much weight you will need to lift.
This is exactly how it works whether you do low repetition Weight Lifting, high load Lifting, strength training. As well perhaps you are carrying out a high repetition, low load, toning routine. Start by selecting how many repetitions you want to use. Remember, reduced repetitions (6-12) leans more toward strength training/muscle building, and higher repetitions (14-20) lean more toward endurance and toning. Let’s say you choose 12 repetitions, now you’ll want to select the number of sets, typically 2-4; let’s imagine you choose 3 sets.
This is where the “hard” part comes in; you need to understand that it is difficult to finish the past few repetitions for the initial two sets. And it’s sure that you can simply finish about 80-90% of the very last set before your muscles give away. Therefore it’s better to choose a weight that is challenging enough to complete the whole repetition sets, extremely the last set. This is where most people go wrong. By choosing too many pounds/kilograms, they actually start recruiting other muscle groups. Which are not supposed to be in the current working out muscle set. This can greatly cause the muscle to break up due to higher load.
For example, there are many who swing arms during a bicep curl and it is wrong. The correct way is by keeping the shoulder and upper arms stationary and just going through the elbow. If your form breaks down before the last 10-20% of your repetitions, then you’re using too much weight for Lifting. And you might still be trying so hard to keep that solid state for last few movements as well.
Therefore, when you can finish all three groups of 12 reps with clean, appropriate form and without difficulty, then next time you do that exercise by using a heavier weight dumbbell, kettlebell, medicine ball, etc. for lifting. At least for the first set and perhaps for all three follow these rules simple as possible.
1. If you have never done the exercise before, always start having a very light load of weight for lifting. If it’s been a couple of months as you last did a particular workout begin with 25% not as much as exactly what you used last time.
2. Always focus on keeping your form perfect. Though you can lift more with bad form, you increase your chances for damage and don’t effectively train the muscles you are said to be targeting.
3. If you intend to make progress, your thoughts constantly struggle with a previous couple of repetitions of your last set. Remember the past 10-20% of your reps specifically on your last set must certainly be very hard to keep appropriate from as well as your muscles might also give fully out and not find a way to carry on.
4. If you are able to complete all of your sets and repetitions without struggling, increase the weight that you use for lifting the next time you accomplish that exercise, for at the very least the first set, possibly all three.
5. Don’t ever go off of what someone else is raising. Listen to yours body as it will tell you all you need to find out about what the right level of weight/effort is