How much weight to lift?

  • Posted by a hidden member.
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    Oct 29, 2011 6:22 PM GMT
    Someone told me that if you use too little weight you'll waste your time and too much and you'll not gain and possibly hurt yourself...

    So how do you figure it out?

    Currently I'm on a 35kg bench press, 10kg curls, 50kg squats

    Does this seem too light?
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    Oct 29, 2011 8:44 PM GMT
    Keep it light enough that you can do it with perfect form and therefore work the muscles targeted by the exercise.

    make it heavy enough that those muscles are really tested and exercised.

    Don´t be lazy - it has to go deep to work, but don´t be silly - if you strain it won´t help
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    Oct 30, 2011 12:45 AM GMT
    What are your goals?

    If you use too much weight that compromises form and your body isn't ready for it.. yes you will hurt yourself.

    But 35kg for your size is a little low, try going up in weight next time and see how it feels.


    My general rule for hypertrophy is that if I can do 12 reps of the excercise then its time to go up in weight.
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    Oct 30, 2011 5:00 AM GMT
    weisumin saidSomeone told me that if you use too little weight you'll waste your time and too much and you'll not gain and possibly hurt yourself...

    So how do you figure it out?

    Currently I'm on a 35kg bench press, 10kg curls, 50kg squats

    Does this seem too light?

    It's pretty easy to determine if it's too light or not. If you could do over 12 reps with it, it's too light. If you could only do under 6 reps with it, it's too heavy. With legs I usually go a little lighter because I don't want to hurt my knees. A lot of people will tell you not to go to failure on each set and to only go to failure on your last set, but different people have different philosophies. I usually go to failure on every set because it makes it easier for me to determine if the weight is too heavy or not. You have a nice looking body now so what you're doing now is obviously working.
  • mybud

    Posts: 11837

    Oct 30, 2011 5:10 AM GMT
    Rule of thumb lighter weights are for proper form and to build mass...Heavier weights are to improve and increase your physical strength...Lighter weights you should be able to lift 8 to 10 reps...Heavier weight 6 to 8 reps..hope this helps...BUD