Optimal Weight Lifting Formula
Go to any gym and you’ll see a wide variety of weight-lifting techniques. There’s the guy that overloads the bar with way too much weight and then only does 1 rep. Then there’s the guy that pumps out the reps so fast his hands are a blur. Some people lift weights quickly, some slowly, some do only a few reps, others a lot more. Which combination is the most effective?
Well, according to several studies, here is the recommended technique to use in order to optimize your weight lifting sessions:
- Optimal Number of Reps per Set: 8-15. In order to really work your muscles and promote the release of fat-burning hormones, you should only put enough weight on the bar so that you can perform between 8 and 15 repetitions. Doing less than 8 reps doesn’t release as many fat-burning hormones and if you can do more than 15 reps, you probably don’t have enough weight on the bar.
- Optimal Number of Sets per Exercise: 2-4. Performing 2-4 sets (composed of 8-15 reps per set) will keep your hormone at a consistent, fat-burning rate.
- Optimal Rest Period Between Sets: 60 seconds. You should rest no more than 60 seconds in between sets. Otherwise, your muscles begin to cool down and heart rate, as well as your level of fat-burning hormones, begins to drop.
- Number of Seconds to Lower Your Weights: 3 seconds. Many people simply let gravity take over and let the weight drop down to the starting position. This is dead wrong and can actually lead to serious injury. You may not believe it but in many exercises, your muscles actually work harder on the eccentric, or lowering, phase since they’re working against the force of gravity and trying to decelerate the weight load at the same time. Take a full 3 seconds to slowly lower the weights back down to the starting position in a controlled manner.
Are there exceptions to this “formula?” Of course there are. If you’re working on building strength, you should focus on lifting heavier weights for a smaller number of reps (usually 1-2 sets of 2-3 reps) and increasing the rest period in between. However, for people that are trying to build and tone muscle and lose a few pounds in the process, this combination should get you there in the least amount of time.
So what are you waiting for? Head to the gym and give it a try!
Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)
P.S. Be sure to get my latest Fitness Blueprint called “Little Things That Improve Your Health.” This ebook is packed with loads of helpful information on how to build a better body and you can get it FREE – for a limited time. Just click on the title to be taken to the download page. Enjoy!
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