Even Ryan’s confused… I know I was when he did that movie R.I.P.D??? WTF mate?
I want to lose weight
I want to build muscle
I want more endurance
I want to lose weight
I want to build muscle
I want more endurance
I want to improve my posture
I want to get stronger
These are just some of the many requests from my clients – some I can’t disclose for legal reasons. Just kidding….maybe.
The resistances we subject our body to, or mechanical stress is an important factor in the quest for all the above goals and many more. I think the reason the answer to ‘what weight should I use’ can be a little mysterious is because of just how subjective it is.
Be it your energy levels on any particular day which can change dramatically, what you ate /drank or did not, time of the day, fatigue, lack of interest, song playing whilst working a particular set.
Now we should already know our Rep range categories:
Low Reps 1-3 = Strength
Mid Range (the normal) 8-12 = Muscle Hypertrophy
High Reps 12-20 = Muscle Endurance
These Reps ranges can bleed into each other.
Of course Weight/Resistance is always heavier/more in the lower rep range category and in turn lighter in the higher range.
But what does a HEAVY and LIGHT weight look like for you. I mean we don’t want you lifting too much weight right? Well don’t worry, trust me this isn’t going to voluntarily happen..
One of my personal goals for most of my clients is improving their ‘relative strength’.
Basically – relative strength is how strong you are for your size.
At this point I want to mention 1 Rep Max (the maximum amount of force that can be generated in one maximal contraction) or rather not mention it meaning it can get complex and too specific. Don’t get me wrong for people wanting pure strength it’s an absolute must. And I do test clients for this, all of which prioritizing strength as a goal. But for most it’s not worth putting your body through that must stress.
So here’s my approach
Movement execution is always the priority. The more confident and accomplished you are with the exercise, the heavier you will go and want to go. All in a safe environment.
We are only ever really interest in what your lifting on the big compound exercises for example – Deadlift, Bench Press, Squat.
Through experience, familiarity and honesty it will become obvious what pounds or kilograms you can handle with the relevant exercise in a particular rep range.
Be it your energy levels on any particular day which can change dramatically, what you ate /drank or did not, time of the day, fatigue, lack of interest, song playing whilst working a particular set.
The element of all this which will never be consistent is a persons motivation and purpose from one training session to the next – and of course this is OK. Getting out of your comfort zone means a lot. So the next time your about to put the Barbell or Dumbell down ask yourself do I have another rep or two in the tank ☺
Once your engaged in your training the body naturally releases many chemicals and Hormones: Epinephrine, Dopamine, Serotonin to name to few.
Following a comprehensive program with support will enable you to make the most out of these natural hormonal responses and then whilst in this positive training environment put the most into your sessions and training efforts.
It ‘could’ and probably ‘will’ mean the difference. Drop a comment below if you have any questions 😘
Neil
