When scrolling through Instagram, you might see INSANE feats of strength, but choosing the right weight for a lift isn’t always straightforward. It requires experience and a strategic approach. Lifting too light may stall progress, while lifting too heavy can compromise safety.
Try this:
Percentage-Based Training
This method suits athletes with at least a year of training experience and established one-rep maxes (1RMs). Different percentages of the 1RM correspond to various rep ranges. For example, if your squat 1RM is 100 pounds, you should handle 85 pounds for five reps. However, using this for multiple sets can be overly challenging if the 1RM estimate is off.
Structure Options:
1. Flat Loaded Approach
Week 1: 78% intensity, 3×5 reps
Week 2: 81% intensity, 3×5 reps
Week 3: 84% intensity, 3×5 reps
If an athlete struggles to complete the reps, the weight is adjusted and repeated the following week.
2. Build-Up Approach:
Week 1: 75%, 78%, 80%, 82.5%, 85% intensity, 5×5 reps
Week 2: 78%, 80%, 82.5%, 85%, 87.5% intensity, 5×5 reps
Week 3: 80%, 82.5%, 85%, 87.5%, 90% intensity, 5×5 reps
This method gradually increases intensity and suits athletes with 2-3 years of training experience. For seasoned athletes, such as those with three years of experience, the progression may be slower and more challenging.
Example:
For a seasoned athlete with a 355-pound squat:
85% = 300 pounds
90% = 320 pounds
For a less experienced athlete with a 220-pound squat:
85% = 187 pounds
90% = 198 pounds
Selecting the right weight involves understanding training age and using structured training methods. We have found percentage based training to be extremely effective when loading our athletes with weight.
If you are looking for this type of structured approach we have it right here in Fairfield, CT. We do all the work for you so you can focus on doing one thing. Generating progress that allows you to reach your potential. Both our strength and conditioning program and our athlete at any age program have been created with safety and success in mind. Head to our home page to set up a no sweat introduction. You won’t regret it.
