What Weight Should I Use?

This is probably the MOST often asked question I get from the new members we train at Mayhem Fitness. 

Of course, it's a very fair question... I mean after all... they are there for RESULTS right. 

To me, choosing the right weight range to work with is just as important and critical as watching your nutrition.  You can go through the motions all day long and not get anything done OR you can challenge yourself and watch your body transform. 

I don't know about you, but I'd rather see all my hard work progress into something great so what weight should you use? 

I answer this vital question in this video here - check it out!


I hope this helps you out, especially if you're a beginner or looking to advance further in your training program.

For those of you who would like a further explanation of training percentages, keep reading...

You'll typically use this formula for your big lifts - 

• Bench Press
• Barball Squat
• Dead-Lift
• Olympic Lifts

...and so on but this can truly be applied to ANY weight bearing exercise that you want to improve on.

You'll start with your 1 Rep Max (1RM).  This is the Max weight you can handle for 1 Rep.  We really don't do 1 rep maxes at MXT but here is a cool calculation you can use that will determine your 1 Rep Max by plugging in your most recent weight and reps you accomplished.

Weight x Reps x .0333 + Weight = 1RM (this is courtesy of Jim Wendler and his 5/3/1 strength program).

So, for example.  If I did 225 on the barbell squat for 5 reps my max would be 262 pounds.  225 x 5 = 1125 x .0333 = 37.4625 + 225 = 262

Now, to help me advance in the squat, get stronger and ultimately burn more calories (as I said in the video, the more intensity you continue to add, the higher you boost your metabolic rate) I would use this formula.

262 x 60%  = 157 pounds - 10-12 reps
262 x 70% = 183 pounds -  6-10 reps
262 x 80% = 210 pounds (rounded up) 3-8 reps
262 x 90% = 236 pounds (rounded up) 3-5 reps

Working the lighter weights I would stay within the higher rep ranges of 10-12 and as I advance up in weight, my rep count would drop as low as 3-5 reps.

This system of using percentages and rep ranges is called pyramiding and is a great way to continue to excel your fitness program without just guessing your way through or wondering, what weight should I use.  Hence, another reason why its so vital to keep a journal.

It's important to understand as well that you won't always see your strength numbers go up every workout.  In general, it can be anywhere from 3 to 10 workouts, depending on the exercise.

Your strength can be affected by a number of things including the amount of time that has lapsed from the same muscle training, how much sleep you got the night before, your nutrition, etc.

Again, increasing your weight is only 1 way to add more intensity to your training.  For more tips, check out my post here on 5 Ways To Increase Your Intensity.

Use this information in your program Maniacs and... 

GET WORK DONE!