Monday, April 8, 2013

How to choose your weight?

program for bodybuilding
To choose its weight, you can use a load by default, as shown below, but the easiest is to use one of two methods: either the 1 RM test, then take 60-70% or proceed by successive trials.

Define its weight when you start in bodybuilding is not always obvious.

Indeed, we do not know what to load on the bar or the machine was afraid to put too little and not enough straining the muscles, or put too much weight and getting hurt.
 
To try to find out what weight bodybuilding "ideal", there are two methods that we present here.

Calculation of RM:

This method is the most famous, yet it is not necessarily the best, even if it is faster.

The goal is to test your 1 RM (repetition maximum), that is to say, the heaviest load you can lift for one repetition of the exercise chosen.

To do this, it must therefore be heated, then gradually up the weight, and finally arrived in the heaviest weight possible.

Then, once you know the weight you apply a ratio (60-70%), which gives you your work weight.
Two drawbacks to this method RM:

- It requires to be tested.

Therefore,heavy lifting. Unwise when you start because it is not familiar with the movement, there is a risk of injury.

- The percentage to be used for this series is not necessarily a reliable indicator.

Iterative method:

This method is simply .... try it!

If you need to do 4 sets of 10 reps, make your 1 series with the weight that you think is good. If this is too easy, add a little weight, if it is too difficult, a little lower weight.

Do the same for each set of each exercise, and after one or two sessions of training, you have found the support you need.

How does it put weight when you start?

In addition to the two answers above, there is another solution that you can use to decide what charges to use as a beginner in bodybuilding: use load data below, for 3-4 sets of 10 to 12 repetitions:

- Bench at the helm: 30 kg
- Military Developed bar: 12kg
- Neck Circulation: 30kg
- Squat: 30kg
- Deadlift: 30kg
- Curl bar: 12kg
- Dumbbell Curl: 5kg
- Triceps bar on the forehead with bulging triceps: 10kg

Note that these costs are given as a guide, they are an average for a beginner. But for some, they will be too heavy, so they are too small for others. The goal here is to have a magnitude of weight used in bodybuilding for beginners.

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