How to Select your weights when working out?
How to select the RIGHT weight?
This is a question that I often get asked by clients and depending on your level of fitness can really make a difference in your progress. I created a simple 3 step process to select your weights:
#1 – Select a weight you complete FULL RANGE OF MOTION with.
#2 – Select a weight you can MAINTAIN the prescribed TEMPO of each exercise
#3 – Select a weight so that your FIRST repetition and LAST repetition look the same.
For example:
A1. Barbell Front Squat – 4×6 repetitions with a 4 second negative or eccentric TEMPO. This simply means the lowering portion (negative /eccentric) of the lift you will slowly lower for 4 seconds.
Most clients will want to speed through each exercise. As a result they tend to look a bit sloppy with their technique, their first 5 or 6 reps will look good but as the “burn” kicks in during the last 9 or 10 reps they will rush through it. I’m not a big fan of this because you’re rushing through the lift.
This is an inefficient way of training for overall strength.