Which Weight Should I Use for Workouts and How Many Reps Should I Do?

Which Weight Should I Use ?


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Circuits - You will use a weight you can do 8-12 times, etc

Explanation: When choosing a weight for circuit training, the intent is key. For example, if you are trying to get stronger with each set you should choose something you can barely complete the 8 reps with. If you are looking to increase muscle mass, then working with a load closer to the higher end of the rep range is the best choice for you. Any weight chosen for circuit training must be based on what your goals are. 

High Intensity Interval Training

Explanation: HIIT training should be light loads you can move quickly but are not too light that it does not feel like a challenge. Usually prescribed around 30% of the maximum effort you can complete, make sure you hit that lactic threshold i.e the burn when choosing the weight to work with. Should be able to work at high intensities all the way thru the interval without losing form. 

Strength Gain

Explanation: When choosing loads for this, you should experiment in week 1 to determine what load feels like almost failure during the last few reps in the set at the low end of the rep range. Example: If you are working on a rep range of 4-7 reps, you want to be able to barely do 4 reps and then work on increasing that volume week by week to hitting that 7 rep range. 

Fat Loss

Explanation: The key for fat loss weight choices is to choose a weight you can maintain the assigned tempo with and also feels like you are getting a "good pump from." Remember, when working on fat loss, the focus should be building lean body mass and decreasing fat mass. We do this by increasing lean muscle mass and working through full ranges of motion to gain strong, lean muscle. 

Build Muscle

Explanation: Hypertrophy (muscle mass gain) should be chosen based on the ability to complete the assigned reps near failure. If the assigned rep range is 8-10 reps, for the first set you should be able to complete just barely 10 reps of the load. this takes some experimenting in week 1. With the reduced rest time, the fatigue will set in and by the 3 or 4th set you will only be completing 8 reps at a time. The goal then becomes to try to complete 10 reps at the assigned tempo, at the full ROM, feeling like the last 3 reps are the hardest thing you have ever done. 

Build Endurance

Explanation: Endurance comes from sustained work over extended periods of time at or near muscular failure. When choosing a load for this, make sure you can sustain the effort for the entirety of the interval or reps without hitting failure until the very end. Muscular endurance requires you to push all the way to the end and if failure hits far before, you won't build the endurance you are looking for. 

Aerobic Capacity

Explanation: Aerobic capacity is built at loads that should feel "light" and instead of feeling muscular failure, you start to feel aerobic failure i.e increased respiration and heart rate. So when choosing loads for this remember the intensity should be low to moderate and effort should be continuous for the whole interval with distinct increases in respiration and heart rate. 

View How the New Living.Fit Workout Generator Helps Plan Your Workouts Based on These Goals!

Our new workout generator creates workouts for you depending on the time you have available, the equipment you have and your goals. All following this specific criteria above. We WILL be running a special promo to non Full Access members to try the Workout Generator when it launches next Tuesday!

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