How Much Load Do I Need To Train Muscles
Training Load
Many experts say that a weight you cannot control throughout a set (say, eight repetitions) is too heavy. If you pick up two 20-pound dumbbells, place one in each hand, and proceed to perform 10 repetitions of biceps curls but cannot get past repetition 5, the weights are too heavy. But how exactly do you know what weight to choose?Choosing the correct weight loads for every set of exercises is a tricky and often changing process. However, the process can be simplified by knowing what you are trying to do; that is, what goal you are trying to accomplish. Microcycles are very helpful in this regard, because each microcycle outlines a short-term goal that is very specific and easy to understand.
For example, in microcycle
1, you are simply attempting to get through an entire workout, focusing on form and technique. The weight loads do not need to be heavy at this point. There is plenty of time to improve your strength, but form and technique need to be correct from the start. In microcycle
2, the weight loads might be heavier because the goals of the sessions have changed.Let’s take a look at a variety of methods you can use to figure out just how much weight you need to be using. Keep in mind that as the training intensity increases(i.e., the weights become heavier), volume will decrease (i.e., reps and sets become shorter).
This is because performing many repetitions and sets with heavy weights is harder. The opposite is also true: if the weight loads are lighter, you will be able to perform higher volumes (i.e., more sets and repetitions).Novice strength trainers (those who are untrained and have no resistance training experience or those who have not trained for several years) should perform 8 to 12 repetitions. Intermediate-level strength trainers (with approximately six months of consistent resistance training experience) and advanced strength trainers (with two or more years of resistance training experience) should use a wider loading range(from 1 to 12 repetitions) in a periodized fashion with an eventual emphasis on heavy loading (1 to 6 repetitions) using three- to five-minute rest periods between sets performed at a moderate contraction velocity (taking one to two seconds for the concentric, or shortening, phase of the contraction and one to two seconds for the eccentric phase of the contraction).
When training at a specific RM load,people who can perform the current workload for one or two repetitions over the desired number of repetitions in the prescribed set should increase the load (i.e.,the weight) by 5 to 10 percent. Keep in mind that the repetition guidelines are just that—guidelines. Take the liberty to increase your repetitions or increase your weight loads as necessary to complete the sets safely.
Never lift super heavy loads when you are strength training alone. If you were to drop a weight on your foot or another body part, you could be in trouble. When strength training using very heavy weights, have a lifting partner or a personal trainer with you in case you need assistance. This person should be strong enough to handle a heavy weight without your assistance in case of an emergency.