Choosing The Proper Weight For You

Episode Transcript

Speaker 1 (00:00):
Hello, and welcome back to Rule the Gem lifting Heavy
over forty. Today we are going to talk about understanding
workout intensity and rep ranges. So what are these two things?
Let's talk more about them. We've established a solid foundation

(00:21):
in our workout. We've talked about the importance of proper form,
we have discussed progressive overload. So now let's dive into
the crucial aspect of choosing the right weights and the
proper rep ranges for your workouts. These are for you,
not somebody else. This is actually where the real magic

(00:44):
of muscle growth happens. Understanding intensity and rep ranges isn't
about arbitrary numbers. It's about tailoring your workouts to your
specific fitness level, goals and body response. Remember we're focusing
on building strength and muscle mass, not just burning calories. Therefore,

(01:08):
our approach differs from high intensity interval training, which is
sometimes called HIT or cardio focused regimes. For optimal muscle
growth hypertrophy, we need to challenge our muscles significantly, forcing
them to adapt and grow stronger. This is achieved through

(01:33):
a specific balance of weight and repetitions. So let's first
discuss choosing the appropriate weight. The weight you select should
be challenging but manageable. You should be able to complete
the prescribed number of reps with good form while feeling

(01:54):
a significant burn in the targeted muscles by the final rep.
If you can easily complete an extra two or three
repetitions with perfect form, the weight is likely too light. Conversely,
if you struggle to maintain proper form and or can

(02:15):
only manage a fraction of the prescribed reps, the weight
is probably too heavy. It's crucial to prioritize proper form
overlifting heavier weights. Compromising form significantly increases the risk of injury,
setting you back in your progress. This process of finding

(02:37):
the right weight often involves experimentation. Start with a weight
you feel confident lifting. Perform a set and think about
how you feel. If it's too easy, increase the weight
slightly for the next set. If it's too difficult, decrease
the weight. Over time, you'll develop a better sense of

(02:59):
what weigh challenges you optimally Optimally, it's also important to
remember that your ideal weight might change from day to day.
Factors like sleep, stress levels, and nutrition can impact your
strength and energy. Pay attention to your body signals and

(03:20):
adjust accordingly. Now, let's address REP ranges. Rep ranges or
repetitions refer to the number of times you perform an
exercise in a single set. Different REP ranges target different
adaptations within the muscles. For building muscle mass and older adults,

(03:43):
we generally recommend a REP range of eight to twelve
repetitions per set. This range provides a strong stimulus for
muscle hydroprophy while allowing you to maintain good fees. Focusing
on the eight to twelve REP range strikes a balance

(04:05):
between strength building and muscle growth. Lower REP ranges one
to five repetitions primarily focuses on building maximal strength. While
important for overall fitness, it's less less crucial for hydropophy.
In our program. Geared towards older adults, higher REP ranges

(04:28):
fifteen to twenty repetitions are more effective for muscular endurance.
While helpful for overall health and conditioning, these REP ranges
might not be the most effective approach for building significant
mass in individuals over forty. Therefore, our program focuses primarily
on the eight to twelve repetition range for achieving optimal

(04:51):
muscle growth. It's important to add nuance here as you
progress and gain strength. You need to adju just your
rep ranges. If you find yourself effortlessly completing twelve repetitions
with good form, it's time to increase the weight. This
is the principle of progressive overload that we discussed earlier.

(05:16):
Consistently challenging your muscle to stimulate further growth. Conversely, if
you consistently struggle to reach eight reps with good form,
you might need to slightly decrease the weight. Remember, the
goal is not to reach a specific number of repetitions
every time, but rather to consistently challenge yourself within the

(05:39):
recommended range. This means sometimes you might hit ten reps,
other times maybe eleven or even twelve, and occasionally you
might only manage eight. Fluctuations are normal. What's crucial is
maintaining the intensity and focus uncontrolled proper form throughout the

(06:03):
entire range of motion of each exercise. Let's explore some
examples to solidify these concepts. Imagine your performing dumbbell bicep curls.
You start with a weight that allows you to perform
ten repetitions with good form. The final few reps should

(06:24):
feel challenging. A burn in the bicet muscle, but you
can still control the movement. If you find it easy
to add two to three more repetitions, increase the weight
for the next set. If, on the other hand, you
struggle to maintain form by the eighth rep, reduce the

(06:45):
weight slightly for the subsequent set. Over several workouts, you'll
hone in on the ideal weight that pushes your muscles
to their limit but within the safety boundaries of perfect form.
Similar adjustments apply to other exercises like squats, bench presses,

(07:06):
or rows. Pay close attention to your body's signals. These
tell you whether to adjust weight or even change exercises
based on individual responses or perceived exertion. This visualization is
crucial for long term success and minimizing the risk of injury.

(07:31):
Let's not overlook the importance of sets. A set is
a complete cycle of repetitions of a particular exercise. We'll
generally perform three sets of each exercise in our program.
For example, you'll do three sets of eight to twelve
bicep curls, resting for about sixty to ninety seconds between sets.

(07:56):
This rest period allows your muscles to recover partially before
undertaking the next set. This approach, combined with the focus
on the correct rep range and appropriate weight selection, will
provide the ideal stimula stimulus for muscle growth and strength training.

(08:18):
I'm sorry, strength gain, I am very tongue tied today.
I apologize. The number of sets can also be adjusted
based on your progress and individual needs. Beginners might start
with two sets, gradually increasing to three sets as their
strength and endurance improve. Advanced individuals may even incorporate four sets,

(08:43):
but always prioritize form and proper rest between sets to
avoid excessive fatigue and potential injury. Remember that fatigue is
a normal part of the process, but it shouldn't be debilitated.
If your experience experiencing excessive fatigue or pain, it's a

(09:06):
clear signal to reduce the weight, the number of sets,
or even take a rest day. Our program prioritizes safety,
so always listen to your body and adjust your workout
plan accordingly. Let's emphasize the significance of proper form one

(09:26):
last time. Lifting heavier weights with poor form not only
reduces the effectiveness of the workout, but also increases your
risk of injury. It's far better to use a lighter
weight with perfect form than to risk injury by using
a heavier weight improperly. If you are uncertain about proper form,

(09:52):
consult with a certified personal trainer or refer to instructional
videos to ensure you are performing the exerci correctly. Furthermore,
consider incorporating varied exercises into your routine. While focusing on
compound exercises like squats, dead lifts, and bench presses, remember

(10:16):
to include isolation exercises to target individual muscle groups more effectively.
Variety keeps the training simulating and prevents plateaus. Remember that
this is a journey and the process of finding the
right weight and rep range is an ongoing one, constantly

(10:36):
adapting and refining as you grow stronger. Listen to your body, prioritize,
proper form, and celebrate your progress along the way. The
consistency and dedication to this process will be far more
rewarding than aiming for immediate results. Remember, slow and steady

(10:57):
wins the race, especially when it comes to building strength
and muscle mass as we age. Thank you all so
much for tuning in, and next time we are going
to talk about the importance of rest and recovery. Thanks
so much. Have a great day.