When and how to increase working weight in strength training. How to choose working weight in exercises so that muscles grow? Starting weight for squats with a barbell for a girl

Correctly calculated working weight when performing strength exercises in the gym is capable of the most short time help the athlete pump up muscles, increase strength, make muscles more prominent and, of course, get rid of ridiculous injuries in training.

All exercises that athletes perform in gyms usually divided into two main classes, insulating(single-joint) and basic(multi-joint), that is, they involve two or more joints when performing a working movement.

It is very important to choose the right working weight in basic exercises, because only they can significantly influence the growth of strength indicators and muscle mass(remarkably, they can also cause very serious injury to the athlete, so it is important not only to select the correct weight during training, but also to thoroughly study the performance of these exercises).

Basis for calculation working weight should become interest(%) of the maximum possible weight that you can lift in this particular exercise. For example, there are concepts that are closely related to the gym, such as light, medium, and heavy workouts. So, light training means the working weight in the exercise is 60-65% of the maximum, medium 70-75%, and heavy 80-85%.

Calculation of working weight in an exercise

Let us consider below, using a specific example, the calculation of working weight when performed on horizontal bench.

An example of calculating the working weight in the bench press

Suppose we found out that our maximum result in the barbell chest press is 90 kg, which means that the working weight, when converted to training taking into account the load, will look like this:

if we have an easy workout: 90 * 0.6 (0.65) = 54 or 58.5 kg = 55-60 kg
if the average workout: 90 * 0.7 (0.75) = 63 or 67.5 kg = 65-70 kg
if hard training: 90 * 0.8 (0.85) = 72 or 76.5 kg = 75 kg

Round up to the whole or a larger number, then during the training itself you can adjust it (not important). You can see how to combine training, light, medium and heavy loads in. As a rule, if the exercise is performed on 6 repetitions, then this heavy training, if 8 – average, if on 12 easy.

As for calculating the working weight in isolating exercises, for example, on a horizontal bench, and so on, there is no strict calculation, here you should focus more on your own Feel, taking into account the load you want to get and the number of repetitions you want to perform.

An example of calculating the working weight in the bench press

If you train hard, then at the end it should be really hard (but don’t push yourself to the point of complete failure, this is unnecessary, a lot of stress for the body, after which it will need to be given a lot of time to recovery), if average, then it should not be very hard, but not easy, if the load is light, then the exercise should be performed without unnecessary, excessive effort, in compliance perfect technique.

How to find out the maximum working weight in an exercise

As we have already found out, calculating the maximum working weight in isolation exercises does not make much sense (especially when it comes to training newcomers), so you must concentrate all your efforts on calculating the basic exercises (this is, first of all, the bench press)

1 way

To calculate the maximum in an exercise, you can use universal formula: execute with correct technique exercise in 5 sets of 6 repetitions and multiply the working weight by a factor of 1.2, the resulting figure will be your maximum weight.

It is necessary to perform it so that after 5 approaches, you cannot complete the 6th approach fully, without violating the technique, for all 6 repetitions due to the resulting muscle stress (fatigue).

Let's say you're in the gym, you've done deadlift with weight 120 kg all 6 repetitions in 5 approaches, so in the 6th approach, if you had performed it, you would not have been able to do it for all 6 repetitions (5 or 4), in total we get your maximum deadlift: 120 * 1.2 = 145 kg approximately .

Method 2

Perhaps someone doesn’t like such a rough calculation, then in this case, you need to warm up thoroughly, do a full warm-up, and by experiment, adding weight to the barbells in increments of 5-10 kg, lift the weights until you reach your maximum.

Adjusting the weight on the bar when calculating the weight lifted per time in increments of 5-10 kg, more relevant to isolation exercises, and basic exercises when you approach your limit ( submaximal scales). Typically, athletes begin to use a step 20-30 kg, both during warm-up approaches and when calculating your maximum.

How to find out the maximum working weight in an exercise

For example, let's calculate working weight in basic exercise for legs – squats with a barbell on the shoulders:

We know that an athlete assumes that he can squat with a barbell for about 110-120 kg, it is necessary to calculate how much he can actually squat if a regular leg workout of medium intensity looks like this:

4 sets of 8 reps, with a weight of 90 kg.

In order to determine how much weight an athlete can lift a barbell with, it is necessary to first carefully warm up using an empty bar, light weights and for muscles (optional).

1 set of 15 reps with empty bar
1 set of 12 reps with 40 kg
1 set of 8 reps with 60 kg
1 set of 4 reps with 80 kg
1 set of 2 reps with 100 kg
1 set of 1 rep with 110 kg
1 set of 1 rep with 115 kg
1 set for 1 rep from 117.5 - 120 kg (hardcore)

Thus, the resulting figure can be used in all training programs that mention percentages of the maximum working weight in a particular exercise.

3 way

Use different online calculators , or applications from the play market, which often use formulas Brzycki, Apley, Lander, Lombardi, Mayhew, O'Connor, Vatan. However, the accuracy of these programs leaves much to be desired.

The most proven way to calculate the maximum is the one that is carried out practically, by actually feeling the weight lifted, that is, method No. 2.

How to increase weight on a barbell (simulators)

To fully complete the training, in addition to calculating the working and maximum weight, you need to know how to correctly increase bar weight. This is especially important at the initial stage, when the strength, and therefore the weight on the barbell, will grow very quickly, because a beginner is still very far from reaching the limit of the body’s hidden strength capabilities.

Once you feel that it is easy for you to perform installed working weight in an exercise, or you are doing a heavy workout (6 repetitions) with a large margin, then in this case, you can safely increase the weight on the bar by 2.5-5 kg. The main thing in this matter do not rush, and the proverb “the slower you go, the further you will go,” shows the true picture of the upcoming future in increasing the working weights on the bar.

Slowly increasing the weight on the bar has a positive effect on the absence of injuries during training and on correct execution exercise techniques.

It is also necessary, especially at the initial stage of training, to start training diary, in which you will record progress and regression in the exercises, that is, the number of approaches and repetitions performed, Time relax, the feeling of fatigue after completing the approach and the working weight in a particular exercise.

How to increase weight on a barbell?

By recording the weight on the barbell and the date of the workout in your diary, you will be able to see and adjust further working weight.

Now we know how much weight needs to be placed on the barbell (simulator), and what is the optimal number of approaches and repetitions to do in order to maximally involve muscle growth processes in the work.

All that remains is to choose the most effective exercises for muscle growth.

What exercises to do in the gym

We have already introduced the best exercises for muscle growth in this one. If anyone is interested, be sure to follow the links, because this information will help you choose the most effective ones among the entire list, which in turn will save you time.

For general understanding principle When choosing certain exercises in the gym, you need to understand, as we wrote at the beginning of the article, that there are isolated and basic (multi-joint) exercises. For beginners, must be performed primarily only basic without wasting precious strength and energy on isolated exercises that are ineffective for muscle growth.

So that you don’t rack your brains about how much, in what order, and what exercises to do, we have written training programs, depending on the level of training if you haven't studied at all exercise(or it was a very long time ago), then this one is suitable for you, and if you have experience in the gym ( 1-2 years), then this one is for you.

If you want us to develop for you individual training program, then contact us via the feedback form.

I would like to emphasize that the rude muscle mass give regular exercise in the range 6-12 reps:

Deadlift
Bench press
Squats

These are exactly those “magic” exercises for a beginner level athlete, which not only can, but also need to be performed (if you are not healthy contraindications).

What exercises to do in the gym?

If your goal is to lose weight (get dry), then you need to radically change your diet. To gain weight (muscle), you need surplus, that is, an excess of calories, to burn fat, you need a deficiency (excess) of calories in the body, which is created primarily by cutting carbohydrates. Read more about how to eat to dry out or gain weight in the relevant articles.

Also remember that the gym when losing weight becomes in a secondary place(but many fitness trainers don’t understand these banal things when they force their client to squat with a barbell in order for her hips to become smaller!), when gaining weight, on the contrary, strength exercises are required so that all excess calories do not turn into fat, but are used as fuel for the growth of high-quality muscles.

Greetings, my dear readers, subscribers and other passing individuals! Today we have a small, but no less valuable note. And its value lies in the fact that it is practical and directly related to the results of training. Its topic is the following - ? After reading, you will learn based on what considerations you need to select the weight of the weight and compare whether you are lifting a feasible load each time you train.

Let's not put things off, let's go.

How to choose the right dumbbell weight: basic principles

Well, I would like to start with the fact that the magic kick-off for writing this article was one extraordinary situation that occurred within the walls of my birthplace. If you don’t know, then summer is just around the corner, which means that it is during the spring period that gyms/fitness rooms begin to simply burst with an influx of visitors who want to quickly get their bodies in order. The idea is undoubtedly good, but sometimes in such an arms race for a sculpted body, many fundamental components suffer, such as the duration of classes, the frequency of training and, of course, the correct choice of weight of the projectiles (including dumbbells).

So, early Saturday morning the pioneers visited our rocking chair (at once) about 10 newcomers of different genders and religions :). Everyone had their own goals, but for some reason they all clustered around the racks with dumbbells and tormented only these shells. It is worth saying that the choice is quite good, especially for a beginner, who is all a wonder to him, his eyes run all over the place, and the same question is constantly spinning in his head: “what is this one for?”

Note:
Your humble servant always tries to be involved, or at least curious, in order to notice for himself what difficulties each particular newcomer faces. Many people think that all trainee mistakes are similar and the same, for the most part this is true, but there are also many non-trivial situations that require separate analysis.

I monitored our company for a few minutes and realized that the main reason for all their mistakes was the incorrectly selected weight of the apparatus in each specific exercise. Some took too much and tried to do a large number of repetitions, while others, on the contrary, tried too few (most often girls) and nothing good came out of this either. And then it dawned on me, but the question is not so simple, especially for a beginner. It has its own technologies and schemes that few people know about. This is what I decided to talk about, in full, in this article.

I have an assumption that most gym goers select the weight of the equipment for themselves using the scientific method, i.e. guessed right or wrong. Of course, at first it has its place, but it is better to stick to a certain general scheme or a set of rules regarding the choice of a feasible burden. We will get acquainted with them further, but let’s first remember such a phenomenon in bodybuilding (and not only) as muscle failure.

Note:
All further narration will proceed in parts, in the form of answers to questions.

What is muscle failure

If you think that the question of how to choose the right weight for dumbbells and the topic of muscle failure are not related, you are deeply mistaken. Who does not know what it is and wants to learn in full about this phenomenon, then read the corresponding article:. In a nutshell, failure is a critical point that is characterized by a muscle's inability to perform the next repetition with proper form. (with correct technique). In other words, performing the subsequent repetition with correct technique without assistance becomes impossible. Therefore, if you feel that the “muscle has died” (has become clogged), do not try to start a new repetition - just finish the exercise.

For example, if you are doing dumbbell bicep curls with 15 kg dumbbell and have already done 12 repetitions, but you feel that you cannot do another repeat, this means that you have reached muscle failure of the biceps brachii muscle in 12 -ty repetitions.

How to choose the right dumbbell weight for a specific exercise

Your choice of exercise weight will be based on the number of repetitions required. If your standard training program for assumes 10-12 repetitions, then you need to select a weight that will allow you to achieve muscle failure in a given repetition range. Moreover, the latter 1-2 repits must be critically difficult, but with the correct technique and independently.

If you are still tormented by doubts about how many approaches and repetitions you need to do, then read the relevant notes: , .

In general, when choosing a weight, adhere to the following: 5 steps:

outline the required number of repetitions (for example, let's take 10-12 ) ;
choose a weight that you think will allow you to perform 10-12 repetitions to failure with correct technique;
if you have completed everything 10-12 reps, save the weight and use it in the next set;
if you have not reached the lower limit in 10 repetitions (only completed 8 ) , then reduce the weight of the projectile;
if you ran away 12 reps, then increase the weight a little.

For a beginner (especially at first) It is critical to keep a log of the weights used for each exercise in a given rep range.

When can you increase the weight of dumbbells?

We have solved the question of how to choose the right weight for dumbbells. Now you need to decide when you can increase their weight. The weight of the resistance can only be increased if it will consistently cause muscle failure to occur above the rep range that is recommended (you have determined) for the exercise. For example, your typical arm workout consists of dumbbell biceps curls. 3 sets 10-12 repetitions.

The log (diary) shows that you are using a dumbbell weight 15 kg and for the entire time we did the maximum 12 repetitions. A new workout starts and you feel (after the milestone in 12 repeats) what else can you do in a controlled manner? 1-2 times. This is a signal that the weight needs to be slightly increased.

The practical question is how to add it lightly? Often dumbbells are not collapsible, but beaker weights 0,5/0,25 There is no way to add kg to them (the size range of cast dumbbells simply does not allow for such an increase). Personally, in such cases I use handy means in the form of rubber bands (black/red) or strings. I use them to secure free weights. (in the form of small disks) from different sides of the dumbbell, thereby increasing its tonnage :). Simply place the disc on one side and secure it crosswise with an elastic band. The result is a non-separable dumbbell 15 , A 15,5 kg, the goal has been achieved, but the means to achieve it do not matter.

Note:
Few people know, but Victor Martinez (professional bodybuilder) I started my journey in bodybuilding with regular dumbbells and simple home exercises. He knew how to handle them and what weights were best to work with.

In custody (yes, just imagine, the conclusion is already unusual, right?) I will give a number of general recommendations that must be followed when working with any weight. They are as follows:

don’t try to surprise anyone - don’t worry that everyone is lifting large pieces of iron while you lift 5 kilogram dumbbells, everything will come with time;
work with light weights until you master the correct technique;
warm up the muscles and ligaments that will work in the exercise;
you should be able to maintain the same (except for the last 1-2 repetitions) lifting tempo of dumbbells throughout the entire set;
when lifting dumbbells while standing, pay attention to the position of the body and shoulder blades - they should be turned out and the back should be straight;
subsequently you can lift heavier weights, sacrificing technique, but you must understand why this is being done and whether it is necessary at all;
when getting ready for training, you must clearly know how much weight you will be working with and in what number of repetitions;
When choosing the weight for an exercise, remember that the larger the muscle group, the more weight it can lift. Use small and medium dumbbells (by weight) to work your biceps/triceps/deltoids and medium and large dumbbells to work your chest and back muscles;
Often the increment in weight is 5-10% , i.e. if you did bicep curls 10 kg, then the next one weight category 10,5 – 11 kg.
the dumbbell should fit snugly in your hand (handle/neck should not be wide), otherwise your attention will switch to holding it, and not to lifting it;
There are exercises, for example, dumbbell swings in a tilted position on the rear deltoids, in which the weight of the projectile must be selected very small. Otherwise rear delta will work at a minimum, because All the load will be taken by other muscles (trapezius).
do not increase the weight of the projectile until you are able to perform at least 3 set.

Afterword

Another note went into the archive, in it we talked about... I’m sure now you know which dumbbell to grab and when.

That's all, I was glad to write for you, good luck in the gym, see you in touch!

PS. Let's get active in the comments and ask our questions, let's start.

P.P.S. Did the project help? Then leave a link to it as your status social network- plus 100 points towards karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

Lord of the entire site and fitness trainer | more details >>

Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

Place in : out of competition ()
Date of: 2014-04-17 Views: 32 929 Grade: 4.9

Nobody can answer this question for you. Only 2 people in the whole world can answer this question: 1. Your coach who trains you personally. 2. You yourself. Obviously, since you are asking this question, you don’t have a coach. Therefore, only you yourself can use trial and error to select the weight you need in a particular exercise. No one will answer this question for you in absentia. This is unrealistic. Even if you take beginners of the same gender, weight and age, their strength indicators may differ by 2–3 times.

How then can you choose your own weight?

But this is a more intelligible question. 1. Obviously, the weight should be such that you can do the required number of repetitions in a particular exercise. 2. At the same time, you must do this number of repetitions with difficulty. So that the last few reps are hard for you. 3. But you should have a reserve for another 2 – 4 repetitions. Since beginners do not need to do back-to-back approaches at first. This is unnecessary and dangerous. This only applies to beginners. 4. And you must do the required number of repetitions in all working sets. Obviously, if you succeed, it means you have a reserve and you have completed step 3. Using these four principles, you can quickly choose the weight for yourself.

What if I don't know how many reps I need to do?

In general, all programs on this site indicate the number of repetitions. But since you are asking this question, two things are obvious:

The program was not taken from this site.
The program does not indicate the number of repetitions.

In this case, everything is much more complicated. Since no one can say exactly how many repetitions you should do. I can only say that for a beginner the number of repetitions should be:

not less than 8;
no more than 20.

As you can see, the spread is quite large. But it’s impossible to say more precisely. And if this answer does not suit you, then look for a program that indicates the number of repetitions.

Asking on the Internet what weights you should use in training is absolutely pointless!

By the way, you can order yourself from Timko Ilya - the author of this article and this site.

Found an error in the article? Select it with the mouse and click Ctrl + Enter. And we will fix it!

Exercising with free weights can build muscle and burn calories. However, choosing the right weight load is no less important than using the correct exercise technique. Lifting weights that are too light is just a waste of time and won't produce much results. Lifting very heavy weights can cause injury. You should choose dumbbells that are appropriate in weight for your strength, your goals, and the exercises you perform. After selection suitable dumbbells you can finally start shaping the figure you want.

Steps

Part 1

Assessing one's own strength for the right choice dumbbells

Make an appointment with a personal trainer or sign up for a specific workout program. Meet with an experienced professional who will assess your strength and tell you the recommended dumbbell weight for you. Many gyms have trainers who can help you in this matter and also tell you the correct technique for doing the exercises. Feel free to honestly tell the trainer that you have no experience with free weights and would like to know which dumbbells would work best for you.

Choose dumbbells designed for your gender. Men's dumbbells are usually (but not always) designed to great strength, and their weight starts from 4-9 kg. Women should start training with dumbbells in the range of 2-4 kg. As you build strength, the weight of the dumbbells should be gradually increased.

Assess your strength based on your biceps. A simple dumbbell curl is effective way assessments of one's own strength. It is he who will help you decide on the appropriate dumbbell weight. Take a dumbbell in your hand and hold it at your hip. Stand with your back to the wall, lean your shoulders and elbows against it. Bend your elbow and pull the dumbbell toward your shoulder.

Select the weight of the dumbbells according to your own strength. Start practicing with light dumbbells weights and do this until you are in the right physical shape to perform all the exercises you use well. For example, start training with 2 kg dumbbells and gradually add 2 kg as your strength increases.

Learn to determine when the right time is to increase your load. Choose dumbbells correct weight For specific exercise Simple enough, but you will need to increase the load as you gain strength. If you no longer feel moderate to strong tension after performing 14-22 repetitions of the exercise, then it is time to increase the load and use heavier dumbbells. Strictly monitor how many repetitions and approaches of the exercise you are able to perform. Consistently increase the load used by 2-4 kg.

If you don't weight the dumbbells according to your strength, you won't gain much from free weights.

Know how to recognize a load that is too high. Usually no one has any problems, since a reasonable and safety-conscious beginner starts with a small weight and gradually increases it. You should never start with a heavy weight and then reduce it to the acceptable load.

Part 2
Use of dumbbells for their intended purpose
1. Determine the goals of your free weight training. Do you want to train a specific muscle group? Increase stamina? Increase your biceps? Setting specific goals for yourself will also influence the choice of dumbbells. Heavier dumbbells are good for building muscle, while lighter dumbbells are good for stabilizing muscle function and the support they provide to joints and tendons. In general, the larger the muscle group being worked, the more weight it can lift. Use light or medium weight dumbbells to work your biceps, triceps and deltoid muscles, and to work the chest and back muscles, use medium or heavy weight dumbbells.
  - Write down your goals before and after your workouts. This way you will maintain concentration and adjust your goals in a timely manner if some of them have already been achieved. For example, you might set a goal to strengthen your biceps.
2. Use dumbbells of the appropriate weight for the specific exercise being performed. Depending on the exercises you use, you may need dumbbells of different weights. For example, a simple dumbbell curl can be performed with 7kg dumbbells. And if you do squats with dumbbells, then you can already use 9-11 kg dumbbells. Don't set yourself up for just one pair of dumbbells. For execution various exercises you will need dumbbells of various weights.

The most important thing: there are no universal tables; choosing the weight of dumbbells per kilogram of body will not work (in fact, there are, but their effectiveness and safety are questionable). The basic rule that more experienced athletes use in the gym is targeting the point of failure. This point is otherwise called “ muscle failure", that is Weight Limit– this is the one with which it’s already difficult, but it’s still possible to do 2-3 repetitions.

However, it is difficult for a beginner to understand where the point of failure is and what is “hard” or “impossible.” In addition, different weights should fall not only on different exercises, but also for different sets (sets of several repetitions). In other words, you need to select the number of weights on a barbell or dumbbell taking into account these training parameters.

It is better to write down all calculations (for example, enter them into the training schedule on your phone), since the weight is selected exclusively experimentally, and it is very difficult to remember all the numbers at once. Spend one workout on this, and then you will immediately put the required weight on the bar, plus this will give you the opportunity to observe your own progress.

Please note that the choice of weight for dumbbells, barbells or any other weight must be based on the exact number of repetitions. That is, if you train biceps with 5 kg dumbbells and perform the exercise 12 times in one set, write down these numbers. How do you know that 5 kg will be enough for such a set? If your arm “falls off” already on the 6th repetition, it means that the weight needs to be reduced, and if by the 10th time you were already tired, but were able to squeeze in a couple more (but no more), then this means that this is your weight specifically for this exercise, this set and this hand.

Always start with light weights and work your way up to the one that seems unusual to you. For example, if you have been engaged in intellectual work all your life, then dumbbells of 2-3 kg may already be significant, but if you have just recently returned from maternity leave and are accustomed to carrying a 12-kg child in your arms every day, then dumbbells of 5 kg are unlikely to impress you .

Select equipment for other muscle groups in the same way, but keep in mind that the larger they are, the more weight you will need. Don't compare them to each other: your legs and back are used to lifting more weights than your arms. Don’t compare yourself with others: you may have better developed arms, while someone else may have better developed legs.

By the way, exercises with free weight, as a rule, is harder to perform than lifting the same weight with the same muscle group on a machine. The fact is that blocks unload “extra” muscles and facilitate the training process, so you need to select larger numbers on the machine. Plus the simulators - in correct technique performing exercises, provided that you have already been taught how to use these simulators. In addition, if you can lift a barbell weighing 40 kg, this does not mean that you can easily lift two 20 kg dumbbells - the type of apparatus matters, simple mathematics does not work here.

If only the instructor is present in the hall, he can show basic technique working with both exercise machines and free weights and your body without using weights. Three things are important here: memory, a mirror and the absence of unnecessary ambitions. Carefully monitor the position of the body and limbs while performing exercises, and do not proceed to increasing weight until you have driven the technique into muscle memory. Dumbbells that are too heavy can not only ruin the correct execution (which leads to loss of exercise effectiveness), but also lead to injuries.

Once you have selected a noticeable weight, start experimenting with it. Ideally, a set of 12 repetitions should exhaust your strength - at 8-9 repetitions the load should feel strong, and the 13th repetition is already difficult to do. If this is the case, congratulations, you have found the right weight.

As soon as you feel that the point of fatigue has moved from 8-9 repetitions to 10-12, add a little weight (by 0.5-1 kg). At the same time, the first repetitions in the approach should not be too simple - feel how the muscles work, or add weight. If the last jerks are difficult to complete, the dumbbells tend to fall out of your hands, and it is impossible to return the barbell to its place without outside help, the weight must be reduced.

Another case when you shouldn’t hang too many weights on the bar is: easy workout, preparation for other types of fitness, recovery or toning/therapeutic fitness. Here the muscles do not need to be brought to the point of failure; warm them up with light dumbbells or an empty bar. High reps + light weight = endurance training, the inverse relationship trains muscle strength.

A weight that is too light will get boring, too heavy will quickly create a negative attitude towards the whole process.

And the last rule, but no less important: no other methods of selecting the weight of the projectile will work for you. Even if they are successfully used by a friend with exactly the same build and training experience. Experimenting with adjusting the weight of the weights can take you one workout, or several weeks or even months. Moreover, during this time you may already have progress, and all the values will have to be entered again.

But by that time the most important thing will appear - your personal experience. Once you understand how much you can lift, push, or squeeze, you can begin to adjust your training to increase endurance, strength, and predict progress.

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