Liverpool: DO YOU LIFT ENOUGH OR TOO MUCH? It's no secret that lifting heavy iron will get you bigger But, how much weight do you need to lift before it has it effects your performance and gains? You see, men being men have our egos to contend with and this often means that we lift as much weight when we're at the gym. the problem with this is that you can actually set yourself back further than where you started. theres 3 main variables to working out how much weight we need to lift to make it sustainable without the risk of decreasing your performance, these are; 1, volume (total amout of weight lifted per muscle group) 2, intensity (1 RM to 15 RM) 3, frequency (how often you train) Volume, intensity and frequency work together hand in hand but volume is a key variable to getting muscle gains, it can also be a hindrance if you do too much volume. everyone has a different amount that they can cope with so to work out how much you need to lift use the scale of rep max's (RM) for muscle gain you want to be hitting around 2-3 sets of 12-15 reps per muscle group. If you go with 15 reps, when deciding on the weight choose something that you can lift with good form for 16-17 reps as your maximum. frequency of training is all about your lifestyle. you need to be realistic on how often you can train by taking into consideration work, home, kids, wife etc etc if you have quite a busy schedule then committing to 5-6 sessions a week is setting yourself up for failure.start with 2 or 3 then move up if you want THE FATHERHOOD #teamTF #onlinepersonaltraining #thefatherhood #launch #leanerfitterstronger #gym #fitness #fitfam #father #dads #strengthandconditioning #strengthtraining #personaltraining #personaltrainer #project #unstoppable #health #coaching #nutrition #training #fatloss #manchester #leeds #liverpool by thefatherhood2015