0

Your Cart is Empty

Should You be Lifting Heavier?

December 05, 2013 2 min read

You've just completed 5 sets of 15 reps and you're sweaty, but you could definitely go another round. If this is you, you probably need to be lifting heavier weights. Or maybe, you did 3 sets of 10 reps and are wondering if you can/should go up in weight. The easiest way to determine how much weight you should be lifting is to figure out two things. First, what is your one rep max. Second, what are your fitness goals? Do you want to be able to lift really heavy, or do you want to tone your muscles and trim up. If you want to lift as much as possible, you should be lifting at about 85% of your one rep max. When lifting at 85% of your one rep max, your last rep in a set should feel like you might break form at any moment because you're muscle is just so burnt out. If you're looking to simply have toned and defined muscles to look good in a bikini, then you should be lifting at about 70% of your one rep max. This should allow you to do a few more reps than your 85% of max and still have your muscles completely burnt out by the last rep. Lower reps build strength while higher reps pump muscles up and give them volume, but too many reps is simply cardio. To figure out your one rep maximum, use the table below to find the number of reps to failure that you can do at whatever weight you wish (just make sure it's heavy enough to reach muscle failure at no more than 12 reps since the table stops there).
Reps %1RM
1 100
2 95
3 90
4 88
5 86
6 83
7 80
8 78
9 76
10 75
11 72
12 70
 
Once you have this, divide the weight you used by %1RM. So, for example, if I used a 15 pound weight and was able to lift it for 9 reps, then I would divide 10 by 0.76 to find out that my one rep max is 20 pounds. So, if I wanted to be able to lift heavier weights, I would increase my weight to 17 pounds. However, if I wanted to tone my muscles, then I might decrease my weight to 14 pounds. Now that you know your 1 rep maximum... should you be lifting heavier?    

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 3 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Image of Bodyrock blog article - 5 Signs Your Eating Habits Are Too Restrictive
5 Signs Your Eating Habits Are Too Restrictive

March 09, 2017 5 min read

Your food choices should never leave you feeling anxious or guilty. Learn how to fight back!
Read More

Become a Bodyrocker

Shipping & Delivery

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.