Weights
You really need to take the muscle to failure every time- it sounds awful, but it doesnt mean that your whole body 'fails' just the muscles that you are training with that exercise. As a real ball park I would suggest finding a weight where you can do between 8 and 12 repitions.
So if you can get more than 12 increase the weight and if you cannot get 8 then reduce the weight.
A repetition should be like a breath - inhale as muscle lengthens and exhale as you squeeze the muscle shorter (eg like a bicep curl). If you follow your breath then the speed of each repitition will be the same and the movement will be controlled.
If you stretch afterwards you wont get quite so sore :0
joannelee.com
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