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How to Know if You're Lifting Heavy Enough
Manage episode 426088235 series 3582848
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"How to Know If You're Lifting Heavy Enough"
Episode Highlights:
- Understanding "Heavy":
- Discussion on how "heavy" varies for each individual.
- Importance of personalized strength levels.
- Three Key Ways to Determine Proper Weight:
- Reps and Fatigue:
- Explanation of sets and reps.
- Signs that your weight might be too light or too heavy.
- Rate of Perceived Exertion (RPE) Scale:
- Description of the RPE scale (1-10).
- Ideal target: 7-8 on the RPE scale.
- Concept of Reps in Reserve (RIR).
- Trial and Error:
- Importance of experimenting with different weights.
- Using feedback to gauge strength and adjust accordingly.
- Reps and Fatigue:
- Practical Tips:
- How to choose the right weights.
- Adjusting reps and weights when gym equipment is limited.
- Emphasis on safety, form, and progressive overload.
Closing Remarks:
- Recap of key points on assessing lifting weights.
- Encouragement to embrace the trial and error process.
- Importance of safe and progressive training.
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