weight trainingweight training principles

Are you ready for the “Monday Fitness Pump Up”? ๐Ÿ™‚

Too many times people came to me asking for my exercise routine, I feel that nowadays we are too caught up in the “program” mentality. Instead, we need to stop and think: what weight training principles are behind this or that routine and do they make sense?

There are a list of principles behind weight training and I’d like to focus on “intensity/overload” in this post.

Whetherย  our goal is to grow muscles (during calories sufficient) or to maintain them (during calories deficit), simply working them isn’t enough.ย  We need to work them “enough”. The load must be above what our body is ordinarily accustomed to. Otherwise, we are not providing our body with a reason to positively adapt.

Intensity, as defined by most fitness professionals as simply the percentage of one’s maximal strength.

Take the squat for example. If my maximum effort allows me to squat 100lbs, training with loads in the 80-95% range of my max effort is more than likely going to be a stimulating or maintaining load for me. Anything below this threshold may help burn calories and prompt some adaptations in the metabolic qualities of the muscle, yet it’s not going to provide me with that “overload” I’m seeking.

So intensity of 70-80% and below is really going to be insufficient in terms of building or keeping muscle and this is why I personally do not believe “pump and tone with low weight and high reps” theory.

Hope that makes sense~~:)

To share my most recent personal “intensity” record, here are two iPhone pix *_^

1) Squat: 140lbs + bare bar weight (3×10)

squat-PR 140lbs +

2) Glute Machine: 200lbs (3×10)


All workout outfits are from Lululemon. You can find the similar look here: