When you train with the BUILD program, you'll use your five-rep max to calculate your 1RM. You'll use your 1RM to determine the amount you should be lifting to effectively increase your overall muscle strength. The last few reps should feel tough, but achievable.Īs you gain strength, you can increase the weight you lift and decrease the number of repetitions. When you first start strength training, you should choose a weight that you can use to complete 10-12 repetitions of an exercise. Usually, this will be a percentage of your 1RM. Your 1RM is used to determine how heavy your weights should be in your workouts. The BUILD program in the Sweat app is designed to increase your overall strength by using heavy weights and lower reps to build strength, and higher reps of smaller weights to increase muscle definition.Ĭalculating your 1RM is a great way to determine the exact weight you should be using for these exercises to ensure you’re getting the best results from your training. You can progress by using your one-rep max (also known as 1RM or one-repetition maximum) to determine the weight to use for each exercise. If you’ve been a fan of this training style for a while and have established your base strength in each of the three key lifts of strength training - the squat, deadlift and bench press - you're probably feeling ready to take your training to the next level. Strength training can increase muscle mass and bone strength, improve body composition, increase flexibility, and reduce your risk of injury - not to mention the feeling of empowerment it brings! It not only benefits your fitness, but can also make you more capable and resilient in your everyday life.
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