Power training is an essential ingredient in your training regiment, especially if your goal is to lose body fat and build muscle. Not all exercises are created the same, therefore experts recommend that you do multijoint movements called compound exercises that help you build muscles and burn more calories and fats.
You will also need to make sure that you are doing the right amount of kits and reps to build muscle mass. Another extremely important factor is to ensure that you get the right amount of weight. Simply telling you to lift weight is subjective, so you need to determine how to choose the correct weight for power exercises with the next guide.
Too light? Too heavy?
A good indicator of the weight you are using is too small if you feel like you can make endless amounts of repetition without having to rest. Although this can be great for your confidence, it will not help you build muscle. Common signs that the weight that you lift is too heavy is a bad shape and can not perform certain batches and repeats.
Define your goals
To help you make the most of your powerful sessions, you must first know what your lifting weights are. Do you raise power for endurance, maximum muscle growth (hypertrophy) or maximum power? From there you will be able to determine how much weight you will lift along with the optimal range of settings and tail.
How to find the right weight
The general rule is to find the weight that will challenge you during the last few repetitions of the exercise, but it can also be maintained for multiple sets. Another more accurate way to determine how difficult it is to lift for your specific goal is to first determine the toughest weight that can be raised by three to five repetitions of a particular exercise. For example, if you want to determine the weight you need to use for a squat with a butt, first find the tall weight that can be lifted with the correct shape for three to five repetitions.
You will then need to enter the weight that you have raised and the amount of repetitions that you have performed in a single response calculator. The calculator will provide you with a list of percent of your max. Based on your goal, this information, along with the following table, can be used to determine the stacks, repetitions, and weights. No need to calculate your maximum for each workout, but I recommend that you do this for essential lifts such as squatting, dead dead foot, bench and bicep curl.
|Strength durability||Maximum muscle growth (hypertrophy)||Maximum power|
|Weight||50-70 percent of your max||75-85 percent of your max||85-100 percent max|
|Sets||One to three||Three to five||Four to six|
|Reps||12-20||Six to twelve||One to five|
Nutrition will also be crucial
As you are training in power, you must make sure that you increase your daily caloric intake so your body will get the exact amount of macro nutrients (especially proteins) that will help you build muscle. On average, you will need to consume 0.5 to 0.8 grams of protein per kilogram of body weight. Consult your doctor before changing your diet.