How to select right amount of weight/sets/reps for your goal.
1RM - is the maximum amount of weight you can lift
Variable Training goal
Strength Power Hypertrophy Endurance
Load (% of 1RM) 80-90 45-55 60-80 40-60
Reps per set 1-5 1-5 6-12 15-60
Sets per exercise 4-7 3-5 4-8 2-4
Rest between sets (mins) 2-6 2-6 2-5 1-2
Duration (seconds per set) 5-10 4-8 20-60 80-150
Speed per rep (% of max) 60-100 90-100 60-90 60-80
Training sessions per week 3-6 3-6 5-7 8-14
try to “inflate” your stomach as you breathe in, while keeping your chest relatively still. Then contract your abdominal muscles on the exhale. Not only will this give you more oxygen per breath, it will eventually strengthen the diaphragm. A stronger diaphragm means you get more oxygen with each breath, so your brain won’t need to divert any away from your muscles, meaning that you get tired less easily. … A study on cardiac patients showed that this type of breathing leads to improved exercise performance and decreased shortness of breath, and it’s also been linked to lower blood pressure. This is the reason that so many coaches recommend breathing practice as a shortcut to sports-based superpowers.
When upright, most people are habitual chest breathers: We use a shallow form of respiration that makes use of only the top part of the lungs. In reality, most of the blood vessels that take up oxygen are in the bottom, neglected half. Since so much lung power is going to waste, we get less oxygen, and as a result, we’re all breathing more rapidly than nature intended us to.
Chest breathing also tends to upset the blood’s oxygen/carbon dioxide balance and can lead to headaches, fatigue, anxiety and even panic attacks. According to one expert, you’re also potentially suffering from sweaty palms, difficulty relaxing, heightened pain perception and general fatigue.
You actually can get large muscles from lifting light weights. Here’s how:
It turns out that lifting a weight that’s 90% of the maximum weight you can lift until you can’t lift any more (failure) is less effective at muscle building than lifting a weight that’s 30% of the maximum weight you can lift until you can’t life any more (failure). It turns out you lift the lighter weight a lot more times and that builds more muscle. here is that study: via
We report for the first time that low-load high volume resistance exercise (30FAIL) is more effective at increasing muscle protein synthesis than high-load low volume resistance exercise (90FAIL). Specifically, the 30FAIL protocol induced similar increases in MYO protein synthesis to that induced by the 90FAIL protocol at 4 h post-exercise but this response was sustained at 24 h only in 30FAIL. … There were three groups: 90% 1RM to failure (90FAIL), 30% 1RM which matched the external work to the 90FAIL group (30WM), and 30% 1RM to failure (30FAIL).
The fact is that most people when lifting a light weight don’t lift it enough times to reach failure, so that’s probably why this study is a bit counter intuitive.
The reality is if you push yourself to near failure any weight and rep combination, you’ll likely get results.