HOW TO DETERMINE YOUR WEIGHT SELECTION

 

START WITH DETERMINING YOUR MEDIUM WEIGHT

Pick a set of dumbbells and perform BICEP CURLS for 10 reps

  • Was it challenging?

  • Were you feeling heat throughout the body?

  • Were you breathing heavily?

  • Were the last 3 reps challenging to work through?

  • Were you able to keep good form?

  • Were you able to keep your back long and strong (with out arching the back)?

  • Were you able to keep your shoulders rolled back and down?

WE ARE TRYING TO FIND A WEIGHT THAT IS CHALLENGING, BUT LIGHT ENOUGH TO BE ABLE TO KEEP GOOD FORM!

IF IT WAS NOT CHALLENGING ENOUGH TO CREATE HEAT THROUGHOUT THE BODY AND MAKE YOUR HEART RATE INCREASE, GO UP IN WEIGHT!!

IF IT WAS TOO CHALLENGING TO KEEP GOOD FORM, GO DOWN IN WEIGHT!!


STEP TWO: DETERMINE YOUR LIGHT WEIGHT

  • Take you MEDIUM WEIGHT

  • Divide by 2

    TEST THIS WEIGHT PERFORMING SIDE SHOULDER RAISES!

    IF IT WAS NOT CHALLENGING ENOUGH TO CREATE HEAT THROUGHOUT THE BODY AND MAKE YOUR HEART RATE INCREASE, GO UP IN WEIGHT!!

    IF IT WAS TOO CHALLENGING TO KEEP GOOD FORM, GO DOWN IN WEIGHT!!


STEP THREE: FIND YOUR HEAVY WEIGHT

  • Take your MEDIUM WEIGHT

  • Multiply by 2

    TEST THIS WEIGHT PERFORMING BENT OVER ROW

    IF IT WAS NOT CHALLENGING ENOUGH TO CREATE HEAT THROUGHOUT THE BODY AND MAKE YOUR HEART RATE INCREASE, GO UP IN WEIGHT!!

    IF IT WAS TOO CHALLENGING TO KEEP GOOD FORM, GO DOWN IN WEIGHT!!


EXAMPLE

  • MEDIUM WEIGHT: 10 LBS DUMBBELLS

  • LIGHT WEIGHT: 5 LBS DUMBBELLS

  • HEAVY WEIGHT: 20 LBS DUMBBELLS