How do you know how heavy to put your weights when strength training?

Question

I have recently started strength training with free weight. They say if it is too light it will not grow any muscle at all. When do you know when the weight is too late or too heavy. Also how many do I do? Also how many repititions?

Answer 1

not sure. sorry

Answer 2

For now, don't worry about going for a max lift. Concentrate on form and execution of the lift and work on perfecting that first. Focus on the core lifts, bench, squats and deadlifts. Do these first in your workout, then do supplementary lifts after.

If you're just starting out, you shouldn't be doing too many sets and reps, maybe 2-3 exercises for at the most 2 sets. This is to allow your muscles, joints and nervous system a chance to adjust to the new stresses being put on them.

After you've been lifting a few weeks, you should be doing 3 sets of 6-10 reps on each exercise or so each to maximize strength and growth of lean muscle mass. This is a typical bodybuilder workout. You'll know it's enough weight when you reach failure by the last lift (where you cannot do another lift). Be sure to always use a spotter when using free weights.

As you advance and you wish to work on your max, what you'll want to do is high weights with low reps, and a 2-3 minute rest between lifts. One of my favorite workouts for this is called the 5x5, which easily put is 5 sets of 5 reps of your core lifts. By this time you should have pretty much perfected your lift. You'll want to lift like a powerlifter during these exercises, not a bodybuilder (yes, it's two different things). Avoid the temptation of doing too many exercises as this can hamper strength training.

One key aspect is nutrition - this is very important in any lifting routine and one that many people underestimate. Your growth and strength will be limited if you do not get enough. This will be LOTS of protein, carbs and good fats, 5-6 meals a day, about every 2-3 hours. You should get at least 1 gram of protein per pound of bodyweight per day, and 1.5-2 grams of carbs. Good fats include fish oils, flax seed, olive oil, etc, and should comprise about 15-20% of your caloric intake.

Good luck!

Answer 3

There are lots of training programs out there that utilize different amounts of weight you use like the pyramid program, you start with a low weight and work your way up doing more weight each set with less reps. Then you reach until you cant go any further and work your way back down the pyramid.

Personally, I use a 3 set by 5 rep program using about 83 percent of my max. Your one rep max can be found here: ( http://www.bodybuilding.com/fun/1rm.htm )and you can use percentages of that in your training program. Oh, and when you test for it with weights try and get a weight that you can lift only around 4 to 8 times its more accurate that way. Good luck!

Answer 4

well if your trying to max out, make sure u got a partner and do as much as u can 3 times, and thats ur max. But if not u start at something comfortable, do reps of 7 around 4/5 times a day and keep adding a bit on each day. Dont try and go all out on the first couple days. Its realllly bad for u.

Answer 5

I'm pretty sure that if you an do 3 sets of 10 reps of a weight easily, then it is too light. You should feel fatigue.

Answer 6

It depends if your lifting for mass or strenght.

For mass, high weights, low reps.

For strenght, low weight, high reps..