You may think you're training hard, but are you really selecting the right weight for the rep range you're working in? This study highlights the important differences in weight selection in people who train by themselves versus those who train under the supervision of a coach or personal trainer.
Twenty-one men and women with at least a year of lifting experience were recruited. Subjects were split into two groups:
The subjects underwent three testing sessions. In the first session, they did three sets of ten reps for the leg press, bench press, leg extension, and arm curl using whatever weight they thought they needed. The second and third testing sessions were comprised of 1RM and 10RM assessments for each exercise to determine reliability.
In a nutshell, these folks were asked to choose the weight they thought they needed to build muscle. Those who'd worked with a trainer chose heavier weight. Those who hadn't worked with a trainer went too light to make gains. BUT, neither group really went heavy enough for their goal.
If you're training by yourself it's crucial you have some idea of what your 1RM is for larger exercises (squat, bench, deadlift etc.) and what your 10RM is for assistance exercises (as you really shouldn't be testing your 1RM for tricep kickbacks). That way, you can objectively see if you're training at the right intensity for the rep range you're working in.
While the personal training group did have greater self-selected loads compared to the non-personal training group, the subjects still weren't lifting at the appropriate intensity for the number of reps they were performing. So although they were going harder, they still weren't going hard enough when lifting without a trainer.
A proper plan going into the gym can mitigate this by holding you accountable to the correct intensity and will keep you from self-selecting loads that are sub-optimal.
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