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How to Choose the Right Weight



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<p>  Strength training is an essential component for your training, especially if your goal is to lose body fat and build muscles. Not all exercises are created equal, which is why experts recommend doing multiple movements called compound exercises to help you build muscle and burn more calories and fat.  </p>
<p>  You will also need to make sure that you are making the appropriate amounts of set and reps to build muscle mass.Another extremely important factor is to ensure that you are lifting the right amount of weight. it is subjective, so you should use the following guide to determine how to choose the correct weight for strength exercises. </p>
<h2>  Too light? Too heavy? </h2>
<p>  A good indicator of the weight you are using is too light if you feel like you can do endless repetitions without taking a break. While this can be great for your safety, it will not help you build muscle. The common signs that the weight you are lifting is too heavy are of poor shape and are not able to perform designated series and repetitions. </p>
<h2>  Define Your Goals </h2>
<p>  To help you get the most out of your strength sessions, you first need to know what your weightlifting goal is. Are you improving strength, maximum muscle growth (hypertrophy) or maximum strength? From there, you will be able to determine how much weight you should lift, along with the optimal set and the range of repetitions. </p><div><script async src=

How to find the right weight

A general rule is to find a weight that challenges you during the last repetitions of an exercise, but can also be supported for multiple sets. Another, more accurate way to determine how heavy it should be raised for your specific goal is to first determine the heaviest weight you can lift for three or five repetitions of a given exercise. For example, to understand the weight you should use for a stocky barbell, first understand the heaviest weight you can lift with an appropriate shape for three to five repetitions.

Next, you will need to enter the weight you lifted and the amount of repetitions you performed in a calculator with a maximum of one repetition. The calculator will give you a list of percentages of your maximum for a representative. Depending on your goal, you can use this information, along with the following chart, to understand set, repetitions and weight. You do not have to calculate your maximum of one repetition for each exercise, but I suggest you do it for essential lifts like the squat, the deadlift, the bench and the bicep curl.

Endurance Strength Maximum muscle growth (hypertrophy) Maximum resistance
Weight 50-70 percent of your maximum repeater 75-85 percent of your maximum repeater [19659015] 85- 100 percent of the maximum number of repetitions
Tax One to three Three to five Four to six
Reports 12-20 Six to 12 [19659015] From one to five

Nutrition will also be the key

Because you are training for strength, you will have to make sure to increase the daily caloric intake to ensure that your body receives the accurate amount. macronutrients (especially proteins) to help you build muscle. On average, you need to consume 0.5 to 0.8 grams of protein per pound of body weight. Be sure to consult with your doctor before making any changes to your diet.


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