When lifting for endurance thats easy because you get the lactic acid feel but what if you lift for size. Do you get that pumped up feeling? I get that but only in my biceps and tris smetimes does that mean im doing it wrong?
in other words is there a physical feeling or indicator to tell you when you have lifted the right amount for the session.
for size genereally you want to use more weight and less reps. when i first started lifting i used 3 sets of ten reps then i would move up in weight but over this past summer i wanted to get back to my 405 bench before my 19th birthday and had 2months to do so. i used a 3 set by 5 rep method i had read about its basically heaviest weight you can use to complete the sets. so basically find a routine involving low reps and high weight
try mens fitness and mensfitness.com ive used it since i started lifting in 8th grade and its worked great for me
Before you even ask that question, you failed to indicate what is your fitness objective. You want to build muscle mass or strength?
Also please note that lactic acid does not indicate you are on the right track. Reason being that if your body is highly acidic that lactic acid onset may be produced earlier than usual. Furthermore carrying heavy weight and performing the motion in a controlled manner can also provide lactic acid.
You indicated lifting for endurance, is your resistance training to supplement a physical sports you are taking part in? For example, playing tennis or dragon boat?
The pumped feeling is due to muscle glycogen in your body. If you do not know how to maximize your training then you will never get that pumped feeling all the time. Nutrition will then need to be examined as well.
“kevdank” and “til i die” pretty much have it here,
but to correct “natrone_kemp” the pumped feeling is a mix of a fatigued muscle and a huge rush of blood to the area (most common in bi’s and tri’s which is what youve experienced)
but yeh, find a weight heavy enough so that you can do ten reps but struggling slightly for the last two, 3 sets of this (or lower weight for successive sets) should be a good indicator of the right amount, aswell as the tired feeling afterwards.
A good indicator is the soreness the next day, lets you know youve really worked it
i usually lift until i physically cannot lift the wieght again. not in a painful way, just like its so tired and weak it cant go up. then i take a short break and do it again with a slighty lower wieght.
ex. when i do pull ups i go until i cant lift my body anymore
your muscles should feel hot and warm and feel stiff or tight