This article is directed to the beginner wishing to take the muscle mass, lose weight, etc.
The load ideal for progress
according to your objectives to achieve, you will have a program of training specific to follow. Has knowledge, not of program objectives are not. If you use a generic program (downloaded on our site for example), it is imperative to find the right load.
If you train to the feeling, it is unlikely that you will use the good weight on your bars or to weights, especially if you're just starting out. In the end, you will spend a lot of time in the room to you cause, without having to results.
Method 1: Repetition maximum (RM)
to find the right load, there are several methods. The most used is to find the load for which you will do a repetition maximum. To do this, you will take a base period (expand sunset or squat usually) and you gradually increase the weight until you can do a repetition.
This method is to outlaw if you exercise only because you can cause personal injury. It is no longer really used to establish a beginner program.
Method 2: Table of correspondence
another less intuitive method was to calculate from a maximum charge, the charge that they would be able to lift 10 times using a table of correspondence
You will need to calculate your ideal load suite to a base period for the legs (squat), for the chest (the expand sunset). Some coaches will make you do the raises of earth to better adapt your program to your goals.
However, this correspondence table is too approximate and is used less and less. You can use this as mark, but above all, do not forget that the maximum load varies, depending on the exercise.
Method 3: Trial and Error
The method that we recommend you is to find your support in performing the series of 10 repeating ourselves on a fiscal year basis.
Let us take the expand sunset (exercise of basis for the chest). After the warm up, highlight a load or you plan to do 10 repetitions. If the 10th is too easy, increase the weight accordingly. If you have done less than 10 repetitions, then decrease the load.
You need to find the right load by doing 10 repetitions only without lifting the 11th. Of course you must give you to 500% and be in shape! Don't forget to ask your best partner to assure you to the bar. In 2 or 3 series you will find your ideal load.
From there, you'll know what loads are to use for your program of beginner!
0 التعليقات:
إرسال تعليق