Weights-what is the best way to reach your goals?
Weight training is like eating those vegetables, you know they are good for you. However, with so many varieties to actually choose from, how do you know what is best? Should you lift heavy, is that the way to go? Or maybe just work with fewer pounds for longer amounts of time? Perhaps, maybe, somewhere in between?
With more ultra-popular fitness classes than ever before, on both ends of the spectrum (Cross fit on one side and barre on the other side) the conversation my friends even gets murkier. Picking up something is always better than nothing. However, ultimately, the weight that you should reach for, actually depends on your intended result. You see, there are essentially 2 big-picture ways to take into consideration, strength training: high-weight, low-rep or low-weight, high-rep. ( Now, try saying that 12 times fast.)
In the high-weight category, going heavy is one approach, say, deadlifting your body weight 3 to 6 time. Or you can use moderate loads (approximately 60-80 percent of your one-rep max, according to the American College of Sports Medicine) for 8-15 reps. For a different opinion, the other strength-training school of thought says to opt with much lighter weights, and complete 20, 30, or as many reps as you possibly can (AMRAP) in a set amount of time, it is usually 45 to 90 seconds.
Let us return to the burning question: With weights what's the best way to reach your goals? Let us sort it all out my friends. First, why is, low weight very awesome for the beginners. Yeah, yeah, you know very well that you shouldn't go from zero to bench-pressing 175 pounds overnight, however, if you are trying out a new exercise or a new workout, lighter weights are always your best friend. The key is understanding the technique and the range of motion before adding on more weight, Lower weights can, nodoubt help you master your form, that will help you to get most out of the move and prevent injury.Than after that, you can either up the reps or increase that weight for more of a challenge.,
If you want to sculpt visible muscle, OK, I personally go for a moderate to high weight in 8 to 12 rep range, but some people do prefer training to fatigue with lighter weights. However, both techniques are very effective. No matter which way you may choose, to create definition, this is the key: The last 2 reps of each set should always feel like it is a struggle. What it means is, you're actually challenging yourself, and not just going through some motions.
What about getting stronger in general? Yep, yep, muscle and strength are not synonymous. "Strength is relative," if you are not picking up progressively heavier weight, then you are not my friends, building it. (you always need to continuously load your muscles in order to build new fibers.) For this, yes, yes, heavy lifting reigns supreme. May you be always in good health.