Many aspiring self-athletes face one problem. How much weight to put on the projectile when working with weights? Putting on too much is fraught with injury, being careful and putting on too little weight - training will not bring any benefit. The instructions for execution, as a rule, do not indicate with what weight to work, they only talk about the number of repetitions. In addition, the working weight depends on the fitness of the athlete himself. Fortunately, there are several ways to calculate the weight you can work with.
Necessary
- - barbell;
- - calculator.
Instructions
Step 1
The first way is to pick up the weight empirically, focusing on the maximum and minimum number of approaches. If you can do the maximum recommended number of reps and don't feel tired, then the weight is too small for you. Increase it gradually, by 10-15%, until you perform the last repetition with the utmost effort. If you are unable to perform even the minimum number of repetitions, usually 5-6 times, reduce the weight. It should also be reduced gradually, decreasing by 10%. The main requirement for weight is that you do the last repetition with a lot of tension, but not through force.
Step 2
The second way is to determine your one-time maximum strength. To calculate this indicator, there is the Brzycki equation. It looks scary, but it's actually simple to use: (training weight) / (1.0278 - (0.0278 * reps)) = one-time maximum strength.
Step 3
To calculate on specific numbers, set the operating weight on the barbell. This should be a weight that you are guaranteed to be able to lift several times. Do a full warm-up and start lifting.
Step 4
Repeat until you feel that you have only one strength left. Do not perform this repetition to avoid the possibility of injury.
Step 5
Now do the calculations. Let's say your working weight is 80 kg, you lifted it six times. Since you stopped one step away from the onset of complete muscle fatigue, count the number of repetitions equal to seven. Multiply 7 by 0.0278 - you get 0.1946. Now subtract 0.1946 from 1.0278, and you get 0.8332. Divide 80 kg by 0.8832. This is the end result - your one-time maximum strength (PM) is equal to 96 kg. This means that you can only lift such a weight once.
Step 6
Typically, the working weight is 80% of the one-time maximum strength. However, it is worth changing the working weight depending on the purpose of the training. Use in your workouts the Russian Pyramid program developed by Professor Yuri Verkhoshansky. It allows you to achieve excellent results, relying precisely on the knowledge of a one-time maximum.
Step 7
Knowing your one-time maximum strength, you can build your workouts with greater efficiency. For example, you can use the technique of combining a single pass with regular training. This allows you to dramatically increase your working weight. Rest for 3-4 minutes between a single pass and regular repetitions.
