Given the many questions about it from the people I help out, and others that have contacted me on Facebook, I want to clarify a concept that may seem trivial for some, but is in fact of utmost importance.
What load to use depending on the number of repetitions?
As mentioned several times, the load is not the "aesthetic" purpose , but the means by which we must strive for maximum muscle stimulation.
Considering that the more hypertrophied muscle is, the higher the strength gradient, it goes without saying that over time the more you work out (hoping that you are gaining muscle) the more you will be forced to use a heavy load for maximum stimulation.
Unless otherwise indicated, I personally believe that:
you should always use your maximum load, which allows you to get to complete the last rep without being able to do another, maintaining the parameters of:
- number of reps indicated
- correct execution
- respecting recovery times
The ideal load
Therefore, there is no such thing as an ideal load , but simply your load in relation to your capacity.
Therefore, in this specific case:
- if I have a series of constant repetitions I do not necessarily have to maintain the same load (especially if I have very low recovery times)
- in pyramid training there is no set load % (at least not empirically) to be added or removed in relation to the number of reps
The load should always be your limit, so whether you manage to maintain it, increase it or have to reduce it, the important thing is that it is the one that allows you maximum stimulation.
This may seem trivial, but I hope I managed to provide some clarification for those who had doubts.