Getting the best from your weight sets

Getting the best from your weight sets

When you want to workout, you have to invest a lot of money, time and energy so you can get great results. You have to make sure your investment is of great quality in terms of your diet, exercise regimens, and equipment. A combination of quality exercise, diet and equipment will give you quality muscle gains. Fitnessator’s top pick of weight set is the Gold’s Gym 100 pound weight set. It is incredibly affordable at somewhere around $60 more or less and has very good quality for the price. It comes with a set of different weights which you can combine on a bar to give you your desired weight. So, we are going to refer to this weight set for this article.

How to determine your 1-RM with the Gold’s Gym 100 pound weight sets:

The 1-RM means the 1 rep max which is the amount of weight which a person cannot do more than one rep conveniently. There are two methods of doing this. An estimated method for beginners who do not know how to use free weights safely and are not in the best form. Then we have the 1-RM assessment which is more accurate but will push you to a limit. We recommend this for people with more than a year’s experience in the gym.

Estimated method: this is for beginners. To do this you need a barbell and a complete set of Gold’s Gym 100 pound weight sets. Rest for 4 minutes between each session. Do a warmup round lifting only the weight bars. Then perform 8 reps of light weight, 6 reps of moderately heavy weight, then 5 reps of heavy weight. Gradually crank up the weight in each session resting 4 minutes between sessions till you get to the point you are able to just perform 5 reps comfortably. Once you get to this point multiply the weight by a factor of 1.15 to get your 1-RM. For example, if you can only do 5 reps of 100 lbs of weight then your 1-RM would be 100 X 1.15 which would give your 115 lbs.

1-RM assessment: this is for people with some experience in the gym and can safely push themselves to the limit. For this you will first estimate a 1-RM for yourself you can check out the estimated method above. After a warm-up session, carry about 10 reps of 50% of your estimated 1-RM. Rest for one minute. Crank up the weight to 75% of your 1-RM. Do only 5 sets this time. Rest for a minute. Crank up your weight to 90% of your 1-RM and do only three reps. Rest for 4 minutes. From this, you can get some estimates on your 1-RM. This is where you do some trial and error. Try your estimate first. If it is too comfortable to increase the weight a little and try after another four minutes. If you cannot perform a complete rep, reduce the weight a bit. By doing these little adjustments and resting appropriately, you will eventually get to your 1-RM.

The Gold’s Gym 100 pound weight sets is also a great tool for exercises. You should realize that your 1-RM may be different for each exercise so you should find out your 1-RM for the basic exercises. As you train you to get stronger so we recommend you review your 1-RM every 6 months at least. If your 1-RM is 200 lbs, 80% of your 1-RM would be 160 lbs (0.8 X 200lbs). Anywhere from 65% to 85% is great for muscle gains. Be safe use weights above 75% with 6 to 12 reps. Use anywhere between 80% to 90% of your 1-RM if you are a powerlifter with about 2 to 3 reps.

 

Great exercises you can do with Gold’s Gym 100 pound weight sets:

Exercises have to be of good quality and well-rounded. Well-rounded exercises exercise all parts of your body. We are going to talk about some exercises you can do with Gold’s Gym 100 pound weight set which can give you great muscle gains in all parts of your body. Also, remember your 1 rep max (1-RM). It is a very important concept in bodybuilding.

Deadlifts: this exercise will work your back out. As long as you do it correctly, you do not have to worry about back damage; unless you have a disease of the bones like osteoporosis which makes your bones weaker.  To do this exercise, you can load your bar with the Gold’s Gym 100 pound weight set on each side. The weights have to be heavy enough for you to lift to your waist level; not more. Bend at your knees and grab the barbell with your hands. Try to keep your back straight at all times to relieve your lower back from any pressure: this is what causes back injuries. Stand up pulling the barbell with your arms until you are erect. Slowly lower the barbell back to the ground to make a rep. We recommend 4 sets of 6 reps of 85% 1-RM with a minute rest interval between each set.

Bench press: this exercise strengthens the chest, arms, and shoulders. To do this exercise, you have to first load your bar with your Gold’s Gym 100 pound weight set at 80% of your 1-RM. Put it on your power rack which should be in a position that is easy for you to reach when you lie on your bench. You can check out great benches and power racks on the Fitnessator’s blog. Reach out and get the barbell from the power rack. Lower the barbell to your chest. Push the barbell upwards away from your chest by extending your arms while exhaling. Inhale while returning the barbell to your chest to make a rep. we recommend you do 4 sets of 6 reps with a minute rest interval between sets.

Reverse EZ bar curls: this exercise strengthens your arms. Load a bar with the appropriate weight of Gold’s Gym 100 pound weight sets. We recommend 80% of your 1-RM. To do this exercise, stand firmly next to the bar. Place your arms on the ez curl bar palms facing down and hands shoulder-width apart. Curl the ez bar up from the ground to your chest. Remember to always keep your back straight as much as possible. We recommend 4 sets of 6 reps with a minute rest interval between each rep.

You can get information on other great exercise regimens on the fitnessator’s blog.

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