Weights should be carefully selected to ensure that the exercise is performed with proper form and technique, total control over the body and equipment is maintained, and the target muscle group is effectively activated.
It is essential to choose a weight that allows for the correct pace and the desired number of repetitions or time range under load (if the exercise is for time) in all approaches, sets, or circuits of the particular exercise.
To progress in strength and muscle development, gradually increase the weight used in the exercise.
As soon as you can perform all the planned sets and repetitions in an exercise with proper form and technique, it's time to increase the weight:
- for large muscle groups such as legs, back, chest, and partial shoulders, in multi-joint/basic exercises, add 5 kg (total) in the last set;
- for smaller muscle groups like triceps, biceps, calves, forearms, and abs, add 2.5 kg (total).
If you can perform the required number of reps or keep the set time interval under load, consider adding the same weight in the penultimate set to continue to challenge your muscles and stimulate growth.
Remember to progress gradually and always prioritize proper form and technique over lifting heavier weights.