The selection of the training load has a huge impact on the effectiveness of strength exercises. The most common mistake is choosing too heavy weights (weighing more than 80% of the maximum weight), which does not increase the effectiveness of training, on the contrary - it does not allow the muscles to work to the full extent. See how to choose the load for training depending on your level of advancement and the goal you want to achieve.

How to choose the load for your training? The answer to this question depends on several factors, including the experience of the exerciser and his training goal. A different load is recommended for people who want to build muscles, and a different one for those who plan to increase muscle strength and power. On the other hand, beginners should focus primarily on the selection of weights that will enable them to smoothly and safely progress in gaining both mass and strength.

See how to choose the training load depending on your level of advancement and training goal.

How to choose a training load - tips for beginners

If you are just starting your gym training, for the first 2 weeks, exercise lightly - so that you can easily do 15 repetitions without too much fatigue. At this stage, the most important thing is to master the technique of each exercise, so light weights will be the optimal choice. Too much strain can make it harder to learn how to move, tense, and breathe properly.

Having mastered the technique of lifting weights and exercising with machines, you can start thinking about gradually increasing your training loads. Beginners are recommended to use the Full Body Workout method or pyramidal training. The latter consists in lifting weights, e.g. in 6 series, of which we use a higher load in each of the following series. This allows you to gradually and safely increase the difficulty of the exercises without the risk of injury.

This will be useful to you

How do I calculate my Maximum Weight (CM)?

CM is the value of the weight that we can only lift once. It is worth knowing your maximum weight, because it is needed to calculate the load in pyramidal training and during the implementation of individual training cycles. How to do it?

Method 1.

We choose the heavy weight that we are inable to lift only a few times in a technically correct way (3-5 times), e.g. a barbell weighing 100 kg. We multiply its weight by the number of repetitions performed, for example: 100 x 3=300 kg. The next step is to multiply the obtained result by 0.0333, in this case: 300 kg x 0.0333=9.99 kg. We add this value to the starting weight, i.e. 100 + 9.99=approx. 110 kg - this is our CM.

Method 2.

Another way is to lift a heavy weight several times (approx. 2-8) and multiply its weight by the number corresponding to the number of repetitions:

  • 2 reps - 1.07
  • 3 reps - 1.12
  • 4 reps - 1.15
  • 5 reps - 1.18
  • 6 reps - 1.21
  • 7 reps - 1.24
  • 8 reps - 1.27

For a weight of 100 kg lifted 3 times the result will be: 100 kg x 1.12=112 kg.

Method 3.

There is one more formula for calculating your CM - you need to choose such a load to do 4-6 repetitions with it. Then we substitute them into the formula: (CM x 1.1307) + 0.6998. For a load of 100 kg, it will be: (100 kg x 1.1307) + 0.6998=113.7698. Another formula is used to calculate the CM that we are able to lift with the force of our legs: (4-6 CM x 1.09703) + 14.2546.

As you can see the results are slightly different after applying the above methods, but you have to remember that these are only theoretical ways of calculating CM. To get the most reliable result, you need to break your personal best in weightlifting. However, it is more labor-intensive, so you can limit yourself to the use of formulas - differences of 1-2 kilograms should not have a large impact on the effectiveness of training.

Selection of the load depending on the training target

More advanced people should exercise according to training cycles, i.e. time intervals in which we perform exercises aimed only at one goal. It can be an increase in muscle endurance, strength, mass development or increasing their power and speed. Each of the listed purposes requires a different workload.

You should not train with a weight lower than 50% CM - such training generally does not bring the expected results.

  • increase muscle strength: 80-95% CM,
  • increase muscle mass: 60-80% CM,
  • improvement of muscle endurance: 50-60% CM,
  • muscle carving: 50-70% CM.

The number of repetitions and series also depends on the training target:

  • increase muscle strength: 1 to 3 repetitions in 5-12 sets,
  • increase muscle mass: 8 to 12 repetitions in 3-5 series,
  • improvement of muscle endurance: 12 to 15 repetitions in 3-4 sets,
  • muscle carving: 10-15 repetitions in 3-4 sets.

The above tips are indicative only as each training plan assumes a different number of repetitions. In general, it should be remembered that a smaller number of repetitions with a high load is conducive to building muscle power and strength, while a large number with a lower weight improves the blood supply to the muscles - thanks to this, their outline (sculpture) is enhanced and endurance, i.e. the ability to endure long-term effort.

Important

When is the weight optimal?

The general rule is that the weight is well-chosen when, after doing a whole series of one exercise, you feel tired, which makes it impossible to perform the next repetition in a technically correct manner. If we can do another repetition, it means that the weight is too light, and if we are not able to complete the whole series, it means that it is too heavy.

Does heavy weight mean more effective training?

The answer to this question is no, more weight absolutely does not mean that we will reach the training goal faster. The basis of bodybuilding training is the right technique - by lifting a barbell with a weight of 90% CM in many series, we are not able to control the movements to the same extent as it is with a lower load.

What does this mean? In measuring the body with such a heavy weight, it will try to "take shortcuts" - instead of working only with the selected part of the muscles, it will put a strain on the joints (eg by forcing the elbow block), which is not only ineffective, but also may result in an injury. You have to remember that muscles have a chance to develop only when they work in full range of motion, with a clear feeling for every kilogram taken.

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