Weight

Power

Calculating the optimum training weight is complex, but determining the correct load is worthwhile so that the corresponding training successes can be realised. The weight and number of repetitions must be adjusted depending on the objective. Too little weight leads to no training stimulus, while weights that are too heavy can lead to injuries or overtraining. The training weight should be recalculated every 6 weeks.

The 1RM method is probably the most commonly used method for defining the optimum training weight. 1RM (Repetition Maximum) is the maximum weight with which exactly one clean repetition can be performed. The maximum weight is then used to calculate which weight should be used for training. Depending on the objective, a different percentage of the maximum weight is used:

However, the 1RM method is not suitable for beginners as it harbours a number of risks. Tendons, bones and ligaments are often not prepared for the high load of the maximum weight, which can lead to injuries. In addition, beginners often lack the correct technique and are unable to perform the exercise properly. However, well-trained participants can perform the 1RM method without any problems. Because of the problems involved in determining the maximum weight, there is also a formula that provides fairly accurate information:

(weight x repetitions x 0.33) + weight = maximum weight

The ILB method (individual performance profile method) serves as an alternative, as there is little or no risk of injury here, which is why it can be used by anyone. However, the training plan and objectives should be clear in advance (see table above).

To find the ideal training weight with the ILB method, a complete training programme is carried out. The first training session is therefore used to define the optimum weight. Each exercise in the training plan is performed 2-3 times. The training weight has been found when exactly as many repetitions can be completed with the selected weight as specified in the training goal. For example, 20-25 repetitions should be possible for strength endurance training, but 2 clean repetitions for maximum strength training. The training weight should not be found/defined in more than 3 series/sets, otherwise performance will be distorted by fatigue.

Example of the ILB method:

• Exercise:                  Bench press

• Training goal:     muscle growth (hypertrophy)

• Training plan:   12 repetitions per series/set