Beginners guide to weight lifting-Part 3💪💪💪
Sets,Reps and progressive overload
A rep is the number of times you perform a specific exercise
A set is the number of cycles of reps that you complete.
For example, you complete 10 reps of a bicep curls. You would say you've completed "one set of 10 reps.
The number of sets and reps really depend on how new you are to resistance training. If you are complete beginner we often advice to start with one or 2 set of 10-15 reps for each exercise just to help you learn correct technique first!
Every week we increase amount of reps or sets to achieve progressive overload.
Every good resistance training programme is based on a principle of PROGRESSIVE OVERLOAD, which is simply “doing more over time”. In order to achieve training gains the body needs to be stimulated by including progressive overload. Here are few examples of achieving progressive overload:
Performing exercise with better form and Range of motion compering with last workout, especially beginners (This is very important! Anything else comes after that)
Lifting the same load for more reps
Lifting heavier weights
Shorter resting time between sets.
All changes to exercise intensity should be introduced gradually in order to progress.
Maintaining the right posture while working out is extremely important!
I often see people at my gym trying to lift more by swinging the dumbbells during some exercises or rounding their back performing dead lift.(banana back😁)
Controlling the weight through a full range of motion will keep you away from injures so plan your progressive overload smart 😉
I like how you said don't lift heavy. I like doing concurrent periodisation where one day in a week I do heavier weights another day I do less weights but more reps. It's a lot of fun and I think it's great.
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