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specialk12

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on my heavy days, how do I know how much to lift without hurting myself. I do heavy sets with 5 reps and 4 sets. I dont want to lift too heavy and hurt myself, but also I dont want to lift light as not to work my muscles. I want to lift heavy, but not to the point of hurting myself...you know what I mean??

thanx
 
So, lift heavy, but avoid failure. Make sure you maintain strict form and technique and focus on each rep. Avoid going to failure by stopping before you can complete 1 or 2 more repetitions.

You'll still see results. Then perhaps train to failure with a spotter once every 2-3 weeks, possibly 4.
 
how do I know that Im making my muscles grow during heavy weights. Should I feel the "PUMP" after im done training a certain part like for example my delts.
 
Specialk12, do you want to gain mass or become stronger?

If its stronger you are right to lift weights of which you cannot physically make 1 more rep after the 5th or 6th rep. For this you definately need someone to spot you, so they can take the weight off you when your finished. Cos when under stress of lifting when ur tired if ur on ur own you find u panic and cant get the weight off you, and this can lead to serious injury, a hole thru the floor, or even ur death.

If gaining mass, a weight u need is were you can do 6 to 10 reps until failure (asin till you cant lift it again)

Either way you will need a spotter, the only type of weight training you dont really need a spotter for is toning. Cos when toning the weight you lift isnt that heavy.
 
i would like to gain mass and get toned
 
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