Please welcome Bryan Szczurowski to our community.
Mom couldn’t get off the floor without assistance when she started. Now she not only knocks out burpees, but she’s boasting a 45# box squat for 5 reps!
Today we wished Fred luck as he left to accumulate another dozen PhD’s at Cornell University. Fred was the very first person to sign up for membership at Limitless and we’ve watched him grow into a strong competitor and friend. You could always count on Fred to push you harder than you thought you could go and to celebrate your effort when it was all over. We’ll miss you buddy.
You walk in the door, throw your stuff in a cube and start your warmup. Coaches go over the WOD and technique, then tell you to load up your bar for your workout. How do you decide how much to put on the bar?
One comment we hear quite a bit when we tell someone to add weight is, “I don’t want to get big,” to which I feel the need to ask, “Define big.”
Do you mean you don’t want muscles? You may be in the wrong place. We’re focused on fitness here. Faster, stronger, harder, longer is our obsession. Muscles come with the program.
If you think spindly little arms and legs with loose skin flapping around in the wind is attractive, if you think that having the discipline to starve yourself thin is admirable, or if you think hard work is simply not feminine, then you’re definitely in the wrong place.
Do you mean you don’t want to be muscle bound? I can appreciate that. Let me alleviate your fears. Muscle takes time to develop. It’s like developing a callus. Each workout causes your body to attempt to adapt to this new stimulus like the calluses developing on your palm in response to your pullups. How your body adapts depends on the nature of the stimulus and your level of training.
Before I break down what you need to know about how much weight to use, you first need to understand that I have your best interest at heart.
I want heads to turn when you walk into a room as much as you do, but I want it for the right reasons. I want it because you radiate self confidence. That doesn’t happen when you’re weak, hungry and have poor self esteem because you feel awful. That happens because you’re strong, confident, and ready to take on the world.
Most people are their own worst enemy. Despite having the blueprint to a better quality of life laid out for them, they follow their self destructive ways to their own detriment.
It is a fact that we all act in accordance with our own self image. The problem is our self image is usually way out of whack with reality.
If you perceive yourself as someone who is weak, unattractive, fat… then you will act accordingly despite your protests that you’re doing all you can do.
For a case in point, how well do you think these women treat themselves?
Pretty sad, right? Don’t worry. We won’t let that happen to you.
The goal of Limitless is to show you that you have no limits. Everyday you’ll push yourself a little farther out of your comfort zone until one day you wake up and realize you’re not the person you thought you were. You’re a new improved version of yourself… <INSERT-YOUR-NAME>2.0.
That happens when you trust your coaches and you let our community’s feedback of your progress override your own preconceived notions of what you can and should be able to do. Head turning soon follows.
Trust your coaches. Trust our community. We’ll tell you when you’re “big enough”.
Until then, if that little voice inside your head doesn’t have something encouraging to say, tell it to shut up until your workout is done.
How Much Weight is Enough?
Novice. As a general guideline, but not an absolute rule, a novice athlete is someone with less than a year of intense weight training. Even if you run marathons, performed gymnastics, and surfed big waves in Hawaii for your entire life.
Weight training causes several adaptations you won’t develop anywhere else like enhanced neuromuscular activation (your ability to recruit more muscle fibers), higher numbers of contractile proteins within your muscles, or enhanced metabolic and structural recovery (the speed at which your body rebuilds itself after a workout) for example.
Novice lifters, if properly guided and motivated, should be able to increase their weights every workout. Read that again. It’s not a misprint.
As long as you’re eating right, hydrating, and allowing at least 24-48 hours of recovery, you will be stronger every single day.
NOTE: You get stronger when you rest, not when you train. You need to recover using all the tools available. Eat right and neglect sleep, for example, and you won’t get the results you should.
A woman can expect to make jumps of 2.5-5# while a man can usually make jumps of 5-10# per workout. Children and seniors have this ability, but to a much lesser extent.
Even if you’re only increasing your weights by 2# a week, that’s still 104# a year.
A novice lifter can continue this type of progress anywhere from 3 months to 1 year.
If you’re not seeing that type of progress, then check the chart below for your answer.
So how much weight should a novice use? More than last time. Don’t ask a coach how much you used last time. That’s why we give you books. Use them. Take some responsibility for your progress.
Coming soon… Intermediate and Advanced.