What weight should I use?
Here’s your glorious answer…
… It depends.
What are you doing?
Here’s a simple template to remember when it comes to selecting your weight…
Strength Training Selection
A weight in which you can lift for 1-2 reps more than prescribed with great form.
For example, if your program calls for 8 reps of the DB Chest Press, you would go with a weight in which you can lift for about 10 reps with perfect form.
If it’s your first time on a new program, go lighter than that (around 80% of what your “normal” resistance would be.)
This allows optimal training and the perfect “afterburn” calorie-burning all while avoiding an injury.
Now for Complexes, it’s completely different. <= I underlined this (must be important)
With Complexes, you’re bringing a NEW stimulus to your body by transitioning from one exercise to another with no rest and you’re
creating a lot of “volume”.
But if you’re taking the time to switch weights, you’re completely abandoning the benefits (and the same goes for a Complex Finisher).
So, here’s how to fix that …
1) Choose your weakest exercise in the complex.
2) Choose a weight in which you can lift for 4-6 reps MORE than
what is prescribed for your weakest exercise (Hint: If there is a pressing exercise like a Shoulder Press… that will be your weakest exercise unless you’re an alien OR Chuck Norris).
“I don’t have a ‘weakest’ exercise. I make the weights weaker” – Chuck Norris
3) Use that weight for the entire complex (and try to not put the weight down). When in doubt, be VERY conservative and work your way up.
That’s the thing about complexes… some of them can look easy on paper, but they trick you because of the lack of rest and increase in intensity.
You’ll hit your whole body, all while making your abs harder and stronger, building a bullet proof back.
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