Maximum weight
To determine the maximum weight you should use in a given exercise.
Start either with no weight on the bar or stack of the machine or a weight you KNOW you can handle. Do ten repetitions.
Then, after a rest, add the minimum additional weight that the bar or machine permits. Do another ten reps. Rest.
Continue until you find a weight at which you cannot comfortably complete ten reps.
Drop down one level of intensity from there: This is the maximum intensity to which you should work at this point.
At the start of a session, remember to warm-up first.
A good warm-up should consist of some aerobic work followed by a stretching routine, so that you are in a light sweat when you begin your weights sessions. If you train in a gym, try ten minutes on the treadmill, stair-climbing machine or static bike.
Some basic guidelines and terminology
A rep is one full movement of a given exercise.
A set is any number or groups of reps, separated by a rest interval.
Don't go into the gym for the first time and start throwing huge weights around and complete 5 sets of 25 reps of each exercise. That is unless you really don't want to be able to move within a few hours.
Start gradually, your first session might only be one set of 6 reps of 5 exercises. Trust me you'll still feel it and within a very short period of time you'll be up to your 3 sets of 10-12 of a full training programme.
Do weight training 2-3 times per week. People usually plan to do Monday, Wednesday and Friday. It's suprising how many things get in the way of the Friday session. As an alternative, why not try Tuesday, Thursday and Saturday?
When building maximum power you use a small number of repetitions 2-4 with maximum weight.
When building strength endurance you use the maximum weight you can use for 20-30 repetitions.
Always start any weights exercise at low intensity. If you intend to do four high intensity sets, build up to your maximum.
Weight should be increased gradually. If for example, you start a set with 10kg on a barbell, you may increase to 15kgs in the second set and 20kgs in the third.
Never sacrifice good form for high weights. You won't be exercising efficiently, and you will be increasing your risk of injury. Sounds daft maybe but breathe! Inhale during the recovery phase; exhale on exertion.
Always, always warm up.
Rather than follow the traditional, static gym workout, try to keep your weight training sessions active. You should try to work aerobically as well as anaerobically. For example, you could do jumping jacks between sets, or run around the gym.
Always try to work antagonistic muscles in one group of exercises. For example natural movements always work your biceps and triceps together. Therefore if you work the biceps in your arms for ten reps, work the triceps next and then back to the biceps.
