I see a lot of people when the coach is instructing the new member to do the movement, always adjust the weight too much; many gym veterans also fail to pick the right weight for their friends when they bring them in. As a result, it is difficult for them to complete the action in a standard way, and finally, they get frustrated and do nothing.
I also see a lot of people because of the fear of being looked down upon, want to show off, want to improve quickly and so on psychology, and in each training time use the limit weight, use the weight beyond their ability range; the last action is deformation. Over time, either slow progress or strain injuries.
So here, I have an advice: in the training, always remind yourself to take care of the normative movement, do not blindly on the ground big weight, rather light not false.
When learning new moves, try to learn them with as little weight as possible. Because the lightweight of the load allows your nerves to feel and control the muscles, allowing you to experience every detail of movement, every point of muscle power. The overload not only prevents you from experiencing the details of the action but also makes it difficult to act properly. Muscle has memory, a movement repeated many times, later will instinctively complete it, then use the training weight is good.
How much do you want to start? This varies from person to person, from action to action, from purpose to purpose, there can be no fixed answer. Because everyone has a different foundation, there is no set standard for fitness. There is only a general framework that you can refer to. Fitness, exercise is also a knowledge, need to think, any theoretical text is just as a guide, enlightening to inspire you, specific use or to combine their reality to complete.
So exactly how much weight to use is good, this needs to see your fitness purpose, fitness movement, and your basis. There are several ways to build strength, each with a different effect. But it’s important to remember that it’s not just weight that stimulates muscles. A lightweight movement repeated many times will also stimulate the muscles.
Low-weight, repetitive workouts can increase muscle endurance (18~25/group, 3 groups) — generally, this is the preferred method for women who want to get in shape, because it not only increases muscle mass but also does not significantly increase muscle volume.
Medium weights and moderate repetitions can increase the muscle dimension (8~15/set, 4 sets). The classic 4X12 training method is suitable for most beginners.
Heavyweights and fewer repetitions increase maximum muscle strength (3~6 /set, 3~4 sets), which can be switched to the first bottleneck.
If you’re trying to do something, you can do it 18 to 25 times at a standard weight, but it’s hard to do it 26 times at a standard weight, then that weight is the right weight for your muscle endurance. If you have done 26 standard moves with ease, then you can consider adding weight.
Similarly, if you’re trying to do something, you can do it 10 to 15 times on standard weight, but it’s hard to do it 16 times on standard weight, then that weight is the right weight for your muscle latitude. If you do 16 standard moves with ease, then you can consider adding weight.
Similarly, if you’re trying to do something, you can do it 3 to 6 times on standard weight, but it’s hard to do it 7 times on standard weight, that weight is the right weight for your maximum strength. If you do 7 standard moves with ease, then you can consider adding weight.