Where to start???
One common question I get from people just starting their journey, is where to start with weight.
There are a few ways to do this, but this is one a really easy simple way to start.
Start the movement with a moderate to lightweight. Let’s say you have 15 reps in your set. You should be able to complete all of the reps with good form. If you do not have the form down, focus on that before adding more load.
But for the sake of this post, let’s say you do have the form down. If all of the reps are completed rather comfortably and you are looking to gain more strength or lean muscle mass, that won’t be enough.
The last 3 to 5 reps should be challenging. Not impossible but challenging. If those last 3 to 5 reps either cannot be completed or your form has begun to break down, that is not the weight for you either.
Again you are looking for the last 3 to 5 to be challenging with good form. If you can complete all of the reps, keep your tempo, keep your good form…congrats! That’s your working weight!
From here, make sure you track that weight for that given rap range. So now the next time you step back in the gym and have that specific movement with that rep range, you know where to start.
You also use this information to track how you are progressing and segment your training blocks/periods to keep you moving forward.
if you are not tracking, it can be really easy to walk in the gym and do the same weight and the same thing every time. Which is one of the reasons a person might not be progressing in their specific goal.
The name of the game is progressive overload folks!
If this helped and you’d like more content like this, be sure to comment here!