{"id":12916,"date":"2025-01-09T01:26:20","date_gmt":"2025-01-08T18:26:20","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12916"},"modified":"2025-01-09T01:26:20","modified_gmt":"2025-01-08T18:26:20","slug":"how-much-weight-should-i-use-revisted-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12916","title":{"rendered":"How Much Weight Should I Use? (revisted) \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>There are few questions that illicit my inner<em> Jaws<\/em> theme music than the title of this blog post. Other nominations include <\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Hey, do you do CrossFit? \u2013 DA NUM<\/p>\n<p>So I saw something on Instagram about this detox tea that supposedly makes you shit out your spleen, but whatever. I heard it\u2019s totally healthy and worth it. Thoughts? \u2013 DAAAAAA NUM<\/p>\n<p>Babe, can you empty the dishwasher? \u2013 DA NUM, DA NUM, DA NUM, DA NUM, DA NUM\u2026<\/p>\n<\/blockquote>\n<p>Admittedly, it comes across as a bit weird and hoity toity that I\u2019d roll my eyes at such an obvious question I\u2019d receive given what I do to pay my bills. I mean, would an accountant be so crass as to be annoyed at a client asking whether or not they deducted business expenses from their taxes? Would a family doctor not expect to be pelted with questions about cholesterol or how to manage diabetes on a daily basis? <\/p>\n<p>Would Han Solo be irked about constantly bragging about completing the Kessel Run in less than twelve parsecs?<\/p>\n<p>I think not!<\/p>\n<p>It all comes with the territory and is part of the job.<sup data-fn=\"a5034555-2bf2-4432-8773-0fc9e375440a\" class=\"fn\"><a href=\"#a5034555-2bf2-4432-8773-0fc9e375440a\" id=\"a5034555-2bf2-4432-8773-0fc9e375440a-link\">1<\/a><\/sup><\/p>\n<p>To that end, I try my best to be a reliable source of information for my clients and I try to keep things as simple as possible. We live in an era where OVER information is  a thing and it\u2019s not surprising to me that so many people are confused and seemingly paralyzed over something as inane and common sense as to whether or not an apple is viewed as a viable snack (and that eating it, despite (evil word) glyphosate!, you won\u2019t cause you to grow a third nipple).<\/p>\n<p>One question I receive on an almost weekly (if not daily) basis is <s>can your pecs cut diamonds?<\/s> how much weight should I be using on this exercise?<\/p>\n<p>Again, it\u2019s a very relevant question to ask given what I do for a living, and one that, unfortunately, takes a little time to answer. When working with people in person I have this handy protocol I like to call \u201ccoaching\u201d where I\u2019m able to give them instant feedback on a set-by-set basis.<\/p>\n<p>I\u2019ll tell them to increase\/decrease\/or maintain weight on any given exercise as I see fit.<\/p>\n<p>Sometimes I give them a sense of autonomy and allow them to choose how much weight feels comfortable to them (and allows them to execute good form), and then we just make an effort to increase the load in subsequent sessions.<\/p>\n<p>The idea is to give them a maximal training effect using the minimum effective dose without causing harm or pain. Challenge people, encourage progressive overload, but not to the point where they feel like they can\u2019t feel the right side of their face during their workout.<\/p>\n<p>Pretty self-explanatory stuff. Also, here\u2019s a hint: if your client can\u2019t feel their face, please call an ambulance.<\/p>\n<p>Where things get tricky is when people are on their own and don\u2019t have someone telling them what to do.<\/p>\n<p class=\"has-text-align-left\">What then?<\/p>\n<p class=\"has-large-font-size\">Here Are Some Options\/Considerations\/Whathaveyou<\/p>\n<p class=\"has-medium-font-size\">For Beginner Lifters<\/p>\n<p>I like two options:<\/p>\n<p class=\"has-medium-font-size\">1. Pick Something<\/p>\n<p>As I alluded to above, just have them (or you yourself) choose a weight that you KNOW can be done with good technique and feels \u201cdoable\u201d to them. The research is pretty hefty on this front\u2026<\/p>\n<ol class=\"wp-block-list\">\n<li\/>\n<\/ol>\n<p>\u2026beginners can use as low as 40% of their 1-rep max on any given exercise and still see strength gains.<\/p>\n<p>In other words, they can <em>look<\/em> at a dumbbell and get stronger.<\/p>\n<p>You DO NOT need to load them very aggressively at the start. The goal should be to acclimate them to what it feels like to be under load and to build familiarity with the exercise.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2025\/01\/JN1_9742-4-1-683x1024.jpg\" alt=\"\" class=\"wp-image-460368\" style=\"width:287px;height:auto\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2025\/01\/JN1_9742-4-1-683x1024.jpg 683w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2025\/01\/JN1_9742-4-1-200x300.jpg 200w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2025\/01\/JN1_9742-4-1-768x1152.jpg 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2025\/01\/JN1_9742-4-1-1024x1536.jpg 1024w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2025\/01\/JN1_9742-4-1-1365x2048.jpg 1365w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2025\/01\/JN1_9742-4-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\"\/><\/figure>\n<\/div>\n<p class=\"has-normal-font-size\">Progress from there.<\/p>\n<p class=\"has-medium-font-size\">2. Provide a Rep Window<\/p>\n<p>Once the initial shock of lifting heavy things has passed and you\u2019re gaining some competence then what I prefer to do is give a \u201crep-window\u201d to adhere to. In simplest terms let\u2019s say someone\u2019s program says to perform three sets of bench press at 8-12 repetitions (the rep window). <\/p>\n<p>The goal would be to stay with the same load until the upper rep limit is attained on <em>every<\/em> set. This could take anywhere from one session to several weeks. With the latter it may look something like this:<\/p>\n<p><strong>Week 1<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>\u2013 Set #1: 175\u00d712<\/li>\n<li>\u2013 Set #2: 175\u00d710<\/li>\n<li>\u2013 Set #3: 175\u00d79<\/li>\n<\/ul>\n<p><strong>Week 2 <\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>\u2013 Set #1: 175\u00d712<\/li>\n<li>\u2013 Set #2: 175\u00d710<\/li>\n<li>\u2013 Set #3: 175\u00d710<\/li>\n<\/ul>\n<p><strong>Week 3<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>\u2013 Set #1: 175\u00d712<\/li>\n<li>\u2013 Set #2: 175\u00d712<\/li>\n<li>\u2013 Set #3: 175\u00d710<\/li>\n<\/ul>\n<p><strong>Week 4<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>\u2013 Set #1: 175\u00d712<\/li>\n<li>\u2013 Set #2: 175\u00d712<\/li>\n<li>\u2013 Set #3: 175\u00d712<\/li>\n<\/ul>\n<p>NOW the weight can be increased 5-10 lbs. and you start the process all over again.<\/p>\n<p><strong>ADDENDUM:<\/strong> While this approach works very well 95% of the time, one thing you have to consider is that some people will invariably undershoot themselves. You\u2019ll give them a rep range to follow (8-12) and they will follow it (increasing load accordingly), but they\u2019ll end up using a load that they can easily perform 20 reps with. Alas, it\u2019s human nature to take the path of least resistance. In this case what I like to do is to toss in a pop-quiz of sorts and to test them to see if they\u2019re pushing themselves enough. On their last set I\u2019ll instruct them to do an AMRAP (As Many Sets As Possible) set. Ideally, if they\u2019re locked in it should look something like 12-10-9-8. If they\u2019re fudging it, it will look something like 10-10-10-17.<\/p>\n<p>Cue death stare here.<\/p>\n<p class=\"has-medium-font-size\">For Intermediate Lifters<\/p>\n<p>To set the tone, to me, an intermediate lifter is someone who has had at least 2+ years of (serious) strength under their belt. Meaning, they\u2019ve made a concerted effort to consistently train with barbells, dumbbells, kettlebells, machines, not Orange Theory for a minimum of two years.<\/p>\n<p>At this point we\u2019re likely past the point of utilizing a rep window to direct loading and we need something that takes into account day to day and week to week fluctuations in energy levels, stress levels, and general fuckery.<\/p>\n<p>As I have been known to say in the past: some days we show up to the gym feeling like Thanos with all the Infinity Stones in hand and we can push the envelop with our training. Other days, not so much.<\/p>\n<p>The stronger one gets and the more stress they\u2019re putting on their body, the more important it is to understand that the \u201cjuice\u201d isn\u2019t always going to be there and that sometimes it\u2019s just a matter of getting some quality reps in rather than hitting a pre-prescribed load or rep range. To steal a saying from a long-time colleague of mine, and owner of Bonvec Strength (located in western Massachusetts), <a href=\"https:\/\/www.instagram.com\/tonybonvechio\/\">Tony Bonvechio<\/a>:<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>You need to teach people how to load themselves rather than telling them.<\/p>\n<\/blockquote>\n<p>One tool to accomplish this is using the RPE or Rate of Perceived Exertion (although I prefer to say Effort) system.<\/p>\n<p>Popularized by renowned strength coach, Mike Tuchscherer, the RPE system is a rating system that describes how hard or how much effort you should be applying to a lift.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-1024x683.jpg\" alt=\"Lift heavy things\" class=\"wp-image-460313\" style=\"width:472px;height:auto\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-1024x683.jpg 1024w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-300x200.jpg 300w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-768x512.jpg 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-1536x1024.jpg 1536w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2024\/08\/JN1_0816-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\"\/><\/figure>\n<\/div>\n<p>Generally speaking it looks like this:<\/p>\n<p>RPE 10: Maximal, no reps left in the tank<\/p>\n<p>RPE 9: Last rep is tough but still one rep left in the tank<\/p>\n<p>RPE 8: Weight is too heavy to maintain fast bar speed but isn\u2019t a struggle; 2\u20134 reps left<\/p>\n<p>RPE 7: Weight moves quickly when\u00a0<em>maximal force<\/em>\u00a0is applied to the weight; \u201cspeed weight\u201d<\/p>\n<p>RPE 6: Light speed work; moves quickly with moderate force<\/p>\n<p>RPE 5: Most warm-up weights<\/p>\n<p>RPE 4: Recovery; usually 20 plus rep sets; not hard but intended to flush the muscle<\/p>\n<p>An RPE below four isn\u2019t important.<\/p>\n<p>So for example I may write in a program something like this:<\/p>\n<p>A. Work up to 1\u00d75 @ RPE 8 on Deadlift<\/p>\n<p>B. then accumulate 15 total reps at 90% of top set above (3\u00d75 or 5\u00d73)<\/p>\n<p>In this case if someone ends up ramping up to 1\u00d75 @ 275 on their deadlift (at an RPE 8), then that means they\u2019ll follow that with 3\u00d75 or 5\u00d73 at 90% of 275 which is 245-250 lbs. In this scenario I know that all subsequent repetitions are likely going to be \u201cfast,\u201d clean, and pristine and give the lifter an opportunity to accumulate training volume that won\u2019t destroy him or her in the long-run.<\/p>\n<p>To quote Coach Tuscherer:<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>If the RPE system seems awkward at first, don\u2019t worry. You\u2019ll get used to it and be able to use it quickly. An easy way to gauge the RPE of a set is to ask yourself how many more reps you could\u2019ve done with a particular weight. This tends to be tough for the training hotheads who always want to go heavy but also for the timid who are afraid to push themselves. You must be disciplined to use this method effectively!<\/p>\n<\/blockquote>\n<p>Is this approach perfect and a panacea for everyone. No. But I do find it provides a sound base for trainees to work off of and teaches them to listen to their bodies.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2025\/01\/how-much-weight-should-i-use-revisted\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are few questions that illicit my inner Jaws theme music than the title of this blog post. Other nominations include Hey, do you do CrossFit? \u2013 DA NUM So I saw something on Instagram about this detox tea that supposedly makes you shit out your spleen, but whatever. I heard it\u2019s totally healthy and &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12916","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12916","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12916"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12916\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12916"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}