Yes, and my behind becomes smaller as I sit on the sofa, while eating chips and watching movies. If it was only that easy! Come to think about it, it doesn’t require a lot of energy to do light weights and high volume training. Maybe that is why we like it so much! Not too much effort and we still feel we are giving it a good go in the weight training department.

We basically end up stimulating only the smallest muscle fibers when we do this type of training. So no muscle shaping will occur or hardly any energy will be burnt during these workouts. If you want to change the shape of your muscles you need to stimulate your muscle fibers and that happens with heavy weights.

How do you do that more effectively? You lift heavier weights and you do so by doing compound movements. As we have discussed before in this newsletter, compound movements is where you use more than one joint to get the weight from point A to point B. Using more joints means using more muscles and this equate to more energy used and more muscles stimulated and hey presto, we have the desired effect on our bodies.

Remember, you don’t want to go all balls to the wall with weights that are so heavy you can’t even lift them from the floor. This will only lead to injury and that will then only keep you from your training longer than is necessary and of course injuries just demotivate you even further from kicking ass and getting into shape. You want to use a weight that is challenging for YOU. According to your goal, choose a rep range. Say you want to do 10 repetitions per exercise. You know the weight is right for you when you start struggling with repetition 9 and 10. If, on the other hand, you start struggling with repetition 6 and 7 and have to use momentum and ugly moves to get the weight from point A to point B, the weight is too heavy and you need to drop a kilogram or two. If you breeze through 10 repetitions and can actually go on for a few more, you know the weight is too light and you need to up the kilograms a bit.

This is all trial and error and that is why it is so important that you keep a training log with you when you do your daily workout. You have to make notes and remind yourself to go heavier or lighter the next time. This way you will always progress in the right direction.