Wondering what weights you should be using for your exercises? Here's how to find out.
When it comes to determining weights to use in your training program, there are many factors at play. When you are starting a new program for the very first time, there will be a little trial and error involved, so plan on spending longer in the gym when you are just getting a new program started.
For determining weights you should use, you want to challenge yourself to do 3 things:
- doing the prescribed amount of reps
- using close to as much weight as you can that day
- executing each rep with PERFECT technique, no shortcuts here
If you're doing ALL these three things, you're on the right track.
A general rule of thumb to determining what weights to use is the concept of "leaving two reps in the tank."
For example, if you have a Elevated Trap Bar Deadlift for 8 reps, find a weight you can do for 8 PERFECT reps.
On that weight (let's say it's 200 pounds), you should be able to do two more reps if you had to. However, we are "leaving those two reps in the tank" because:
- doing those two extra reps could make our exercise form deteriorate
- we need to save our energy for the rest of the workout
- we need to execute the rest of the workout with PERFECT form, as well
- we want to decrease the chance of injury
Hope these pointers help!