Trainer explains: So hard to be Weights to build muscle

With Weights, a personal trainer, Tamara Pridgett knows best – and therefore knows exactly that many struggle with making the right choice.

Because it is only once in the Gym, rely a lot on your Ego: don’t weight choose, the is significantly lower than that of the predecessor or the predecessor.

When you train with Weights, only lift just so to, does his body any favors – and not least of all for it, especially quickly build muscle.

What matters in the choice of the Weights, has Pridgett explains in an article for ‘Popsugar’.

Compound exercises are for building muscle more effectively

Before it comes to the concrete choice of the weight, clarifies the expert a few basic things on the subject of strength training:

“Especially when you lose body fat and muscles to build, you should know that not all Exercises are equal. For this reason, experts recommend the implementation of so-called multi-joint movements, so compound Exercises to build muscle and burn more calories as well as fat,” explains Pridgett.

In strength sports, one speaks of compound exercises – these are the knee bend, cross, overhead press, bench press and the chin-up.

You should also ensure that you do a sufficient amount of Sets and reps to build muscle mass.

“The last very important factor is that you have to lean the correct weight,” said the fitness trainer more.

Strength training: To easily? Too heavy?

A good indicator that the weight is too easy: “to be able to feel an infinite number of repetitions without a break,” said Pridgett. May it be for your self-confidence is good, but it will not help to become stronger.

That the weight is too heavy, you realize the expert according to the fact that the Exercise may be sloppily executed and the planned number of sets and reps is not rocket science.

To make the most from the workouts, you should make clear what is the goal: endurance, maximum muscle growth (hypertrophy), or maximum power?

“If you know that, you can determine exactly how much weight you should optimally use a way, and how often the Exercises need to be carried out,” said the trainer.

The right weight for muscle building find

As a rule of thumb to find a weight that challenges you in the last few reps of an Exercise still, but also across several blocks can be maintained.

More precisely, the optimal weight can find out, according to Pridgett with this method: First test, which is the maximum weight you can lift for three to five repetitions of a certain Exercise long.

Subsequently, maximum weight and number of repetitions has been executed in a replay computer enter.

“The computer shows a list of percentages that you can lift to the maximum. Depending on the individual’s goal can be seen in the following table, what is the number of sets and reps and which weight is best,” explains the expert more.

She recommends the procedure, especially for classics such as squats, deadlifts, bench press, and use Bizep Curls.

Judith Kerstgens

*The post “trainer explained: So hard to be Weights to build muscle” is published by FitForFun. Contact with the executives here.