Weight - How Much Is Right?

Although it may seem that if you are working to failure according to the table, you are using the right weight. That may not be the case. In fact, your muscles may have accommodated to a point and may need to be shocked. To select a weight, increase the weight until you cannot complete the minimum number of repetitions you are looking to do. Then back-off by one increment. Look to increase the weight as the number of To-Failure reps increases.

Never work with weights you can't control. If you need a spotter, get one or select a different exercise.

Regardless of a muscle's ability to complete reps, your supporting structures - bones, joints, ligaments, tendons - may not be up to the task. Listen to your body. Know the difference between simple aches and damage. If you have doubts, see a trainer or physician.

If you are working sub-maximally, you should still be challenging your muscles.