How do we decide how much weight to lift and how many reps to perform?

Question: I have a question in the new workout plan provided by You. For all the sets, you mentioned as perform rep till failure. Now how do we decide how much weight to lift and how many reps to perform? Like if I do Dead lifts with 15 Kgs I can do 20 Reps and with 20Kgs I can do 10 to 15 reps. So which one to consider as perform till failure set.



 Answer:  

  • 15 KG X 20 reps = 300 KG of work load performed
  • 20 KGX 15 reps = 300 KG of work load performed
so its technically the same intensity of work load produced by you.

If you ask me what weight to select and how many reps to do, I will not prescribe blindly random weight and reps. You are a unique individual with your own capabilities, energy and you function in a unique way. If I say Neetal, Take 30 KG and do 15 reps, that may be too light for you or too heavy for you. So The way you should select a weight in the gym is,

One rep Max(1RM): Given all your strength and force output you should produce ONLY One repetition for a given exercise. TEST IT . That’s your maximum capacity to lift a specific weight.

Pick 65% of your 1 RM weight and do it till failure. You need not have to increase decrease weights, just stick to 65% of your 1 RM.

Example: SO if your deadlift 1 RM is 100 KG, you are starting your exercise with 65KG and doing every set to failure.

No comments

Powered by Blogger.