This long lever move has your arms almost straight (your elbows should be slightly bent) which means you typically stick with a
lighter weight for this exercise.
Again, you can use the
same weight for each exercise, although you'll probably be able to do 12 reps for split squats and only 8 - 10 reps for shoulder press.
Unless you're like Rain Man (you're not) and can remember all your sets, reps and
weights for each exercise in every workout, week after week, then you need to keep a workout log.
It can cause an impact on the body about 2.5 times the
body weight for exercises like running and this usually strains ligaments, joints, etc. and it adds up if they are already injured.
Hi Rachel, How do you feel about using 10 pound
ankle weights for exercises such as kickbacks, donkey kicks, lying leg extentions, etc. or should these workouts be executed with lighter ankle weights or no weights at all?
Dip Belt — A dip belt is the easiest way to add extra
weight for exercises like parallel bar dips, chin - ups and pull - ups.
In addition, you can use a lot
more weight for this exercise compared to the standard dumbbell curl, so make sure to pick a heavier weight and push yourself as hard as you can.
If you wish to use
less weight for this exercise, set the safety rails in the power rack to just below knee height and load the bar with however much weight you want to use.
When we first made STS we designed it to work with our Workout Manager to help you not only select the
correct weight for each exercise, but also to help you stick to your exercise program by keeping a journal of your progress.
It's also important to remember that you won't use the
same weight for each exercise (that's pink dumbbell thinking), but instead switch it up according to what you can or can't do; remember, the idea is to lift as heavy as you can safely lift in order to hit your rep range — if you can do more reps, then you need to increase the weight; if you can't reach the rep range then decrease the weight.
You can also get mom and baby exercise videos that show you how to use your baby as
a weight for exercise.
Use the same bar and
weight for both exercises (50 - 60 % of your 10 - rep max will work great).
An adjustable weight vest also allows you to slowly build up
the weight for an exercise.
Increase
the weight for each exercise as often as possible, such that you can still hit the target rep range for each lift.
Keep track of your sets, reps and
weights for each exercise.
You can use the same bar and
weight for every exercise.
Use
that weight for each exercise.
Warm up: Behind - the - Neck Press: 2 sets x 12 - 20 reps Behind - the - Neck Press: 4 sets x 6 - 10 reps Military Press: 3 sets x 6 - 10 reps Lateral Raises: 3 sets x 6 - 10 reps EZ - Bar Upright Rows: 3 sets x 6 - 10 reps Dumbell Shrugs: 4 sets x 6 - 10 reps You should use
a weight for each exercise that allows you to use proper form and fail in the specified rep range.
If you complete 10 reps easily with good form, then you should increase
the weight for the exercise in the Build Muscle Fast Deltoid Workout.
Also in week 1 where we superset medium stance squats and wide stance squats, you mention to use the same
weight for both exercises.
All you do is select
a weight for each exercise you want to test for that you think you can do about 10 times maximum with good form.
I'll list
my weight for each exercise but depending on how long you have been training, what your goals are and what machines / free weights you use your weights will probably be totally different.