How to Choose the First Weight for Your New Workout and the Dangers of Training to Failure
Due to the delay in the level of education and scientific research in our countries, myths have spread in areas such as belly fat reduction, bodybuilding in gyms, online fitness sites, and beginner workout routines. This is in contrast to the leading Western universities, which conduct research to discover the safest, best, and fastest results in various fields, with specialists dedicated solely to scientific research. This also applies to weightlifting for women and young people.
We sadly observe hundreds of sports sites and pages providing us with outdated and incorrect information. When confronted with this, the typical response is, “Look at my body, look at yours!” Yet, when someone falls ill, they seek out the most knowledgeable doctor, not the one with the best health. When looked at from a specialist’s perspective, it becomes clear that it is impossible to develop such massive muscle mass under natural conditions, even with the best genetic traits, without using performance-enhancing drugs.
(In the next article, I will discuss the maximum rate of muscle gain without steroids, through weightlifting, God willing.)
My dear, I’m not here to discourage you. If you are too busy to read, not proficient in English, or lack experience and don’t know where to find expertise, there’s no need to worry. I will start from scratch to convey and translate the latest documented studies and up-to-date training methods and nutritional systems that align with your ambitions, appetite, and even your free time, from the most renowned Western trainers, whose methods have been implemented successfully in gyms abroad.
I begin with the first of my articles about the biggest myths I’ve encountered, as they have a significant impact on your fitness journey. These myths are the main reason behind the increasing injury rates in Arab gyms, especially the practice of training to failure (100% 1RM) or lifting maximum weights.
As my coach said to me during my first week of training, loud and clear: “I want you to fail on the last rep, beast!”
Imagine the risk of injury for a beginner lifting the maximum weight for the first time.
So, how do we determine the initial weights for weightlifting, and what is the maximum load or 1RM?
1RM (One Repetition Maximum) is the maximum weight you can lift for one set of an exercise, where you are unable to perform additional reps. A simple method is to lift the weight and perform the exercise for one set until failure, and by entering the data on the next page, you can calculate your 1RM.
The Importance of Calculating Maximum Load for Weightlifting:
Studies 1 and 2 have shown that for beginners, there is no difference between increasing load from 30%-90% of your 1RM, and doing so only increases the risk of injury. The best trainers agree that 70% of your 1RM should be used for large muscle groups (chest, shoulders, legs, and back), while 60% should be used for smaller muscle groups (biceps, triceps, abs, and calves). From there, you can gradually increase the load.
Starting with maximum load on day one makes it impossible to follow progressive overload over time, which is the most important factor in exercise performance for both muscle building and fat loss. You can read more in this article.
But be cautious and note the following:
For beginners, there is no benefit in repeating the maximum load test more than once due to the risks involved. This should only be done once you are 100% sure of your form.
You should perform five progressive warm-up sets before attempting the exercise with heavier loads.
It is advisable to dedicate one day to testing all your lifts.
It is preferable to have a spotter when performing exercises.
Summary
To calculate the weights you should start with for each exercise: Choose a heavy weight and perform the exercise for one set until failure. Then, by inputting the data on the following page, you can get the results. The number corresponding to 70% of your 1RM should be used for large muscles, and the number corresponding to 60% of your 1RM should be used for smaller muscles. Afterward, you can gradually increase the weights.
