Weight Reps Fallacy
One of the first thing I do when working with clients is to determine appropriate weights they should use. The load (resistance level) selection is to insure they get the best result in quickest amount of time without hurting themselves.
Once we figure out the correct resistance level then we move to the number of sets and reps and not before.
Pick up any magazine that provides you with exercise instructions and you will see things like, do 3 sets of 15 reps for great something. And then there is a disclaimer that make sure you are comfortable with the weight.
Do a 115 pound weightlifter, a 115 pound bodybuilder and 115 pound ballerina all do 3 sets of 15?
Of course not.
What does comfortable have to do with anything? What does it even mean? To get results from resistance training, you need to choose the appropriate resistance level that you are not accustomed to. That automatically means some level of discomfort. Not too much mind you, but enough to get you increase your metabolism, burn fat and build muscle tissue.
Load selection is an ingredients that is missing from most of these instructions. I like the three reps max for experienced personal training clients an ten rep max test for the beginners. Ten rep max test is safer and it gives pretty starting fitness level good estimates.
If you live in Rancho Bernardo give me a call for a phone consultation and ask for your 75% off new Rancho Bernardo client special.
Vishy Dadsetan is a NSCA-Certified Personal Trainer (NSCA-CPT) in Escondido, California. Personal Training Area Includes Carlsbad, Escondido, San Marcos & Rancho Bernardo.