How Much Should You Lift

Okay, so when you are lifting you need make certain you have two things on absolute lock down.

1. Form
2. Weight

The reason these two are so important is because they will affect one another and your results. If you don't know how to lift the weight when it is light or heavy your bad form could either cause little to no gain or slowed gains. Even worse then that; severe injury.

How will you know the limit? Well simple, start out light. Don't lift super heavy when you come in for the first time or from an extensive lay off. Letting your body adapt to the correct form will allow the target muscles to receive the most benefit. In addition you will be able to lift the heavier weight with out the worry of either harming yourself or the equipment.

Well how much is too light of weight and how much is too much? That is a good and common question. A simple way to figure out the amount of weight can be easily figured out. When you step in the gym try the following.

• Grab your barbell or dumbbell
  
• Focus on the muscle you are targeting.
• Move the weight and concentrate on the muscle/muscle group
• If you feel or sense the muscle is not getting the work it needs you do not have enough weight. But don't go adding so much that other muscles are being worked more then the target muscle
• If you can successfully move the weight 12 reps in the "perfect form*" and come to failure at that last rep you are using the right amount of weight.
  

To improve your form knowing now how much is the light amount you can always take it down by 5lbs to help lighten your load and improve the form. Enjoy!


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*Perfect form is a term that is used when a person moves the weight with out unnecessary assistance from surrounding groups. e.g. Curls; using your biceps to move the weight, keeping your arms by your side with out the aide of your shoulders and or back.