Getting to their first training, most beginners who can not afford personal training with a coach in the gym, are faced not only with choosing the right training program for beginners, but also with the fact, how to determine the working weight in the exercise? Indeed, the question is very important, because the weight of burdening directly affects your further achievements in building the body of your dreams.
Before answering the question of how to determine the working weight, it is necessary to find out what it is. In fact, everything is not as difficult as it seems at first glance. Simply put, the working weight is the maximum possible weight in a particular exercise, with which the athlete can perform the required number of repetitions and approaches, provided that the correct technique for performing exercises with weights is observed.
For example, you have a training program for beginners in the gym, where the opposite of all exercises is indicated how many do the approaches and how many repetitions in the approach. Take, for example, sit-ups with a bar 2-3×8-12. You need to perform the 2-3 approach for 8-12 repetitions in each. Clear. But, usually beginners have questions about the weight with which to squat, etc. That is, in fact they are interested in how to determine the working weight in a particular exercise.
How to determine the working weight in the exercise?
Experienced athletes can easily determine their working weight in any exercise with free weight. For beginners, however, the initial working weights in all exercises can only be determined by the method of enumeration of options, also known as trial and error.
For example, take the same sit-ups. Start with an empty rod bar and try to do 10 repetitions. If you do not even feel the weight of the empty neck, then try to make 10 sit-ups with a weight of 30-40 kg. Usually beginners begin with about this working weight in squats with a barbell. If you have no trouble doing 10 repetitions with this weight, then increase the weight of the weights to 50 kg. Relax for 2-3 minutes and again try to do the specified number of repetitions.
Caged only 8 times? Great, you picked up your working weight in squats with the barbell and the next workout will already know with what weight to squat. If you have done less 8 repetitions, then you need to reduce the weight of weights by 5-10 kg so you can make the required number of approaches and repetitions.
There are other similar methods for determining the optimal working weight, which are used by both novices and more experienced athletes. Suppose you need to perform a bench press laying 3 on 10. You assume that your working weight in this exercise for nursing on 10 repetitions is about 50 kg.
To start, perform an 1 warm-up approach with a weight of 50% of the intended worker (25-30 kg) on the 8-10 repetitions to warm up the muscles and more smoothly approach the working weights. Then perform a maximum with an estimated working weight of 50 kg. Did 2 repeat more – then on the next workout try to perform 3 on 10 with a weight of 55 kg. If you did less repetitions – slightly reduce the weight of the projectile. Have performed the required number of repetitions – this is your working weight in this exercise.
As you understand, the working weight in the exercise is the MAXIMUM weight of the weigher or sports equipment with which you are able to master a given number of repetitions and approaches, without violating the technique of execution.
For each person for each particular exercise, the working weight must be selected individually. In this case, consider a simple pattern: the more repetitions in the approach you need to do, the smaller the working weights in the exercise and vice versa.
Note that training for beginners in the gym should help, above all, to put the correct technique of performing all exercises, and not to maximize the working weights. Therefore, in the first months of training, carefully increase the weight of the weights to perform the exercises technically impeccably, not helping yourself with the whole body, but concentrating on the work of the target muscles.