How Heavy You Should Lift For Optimal Muscle Gain?

I’m going to share with you how much weight you need to lift as a beginner to achieve maximum gains. To do that, I’ll talk about a few points first so you can get the full picture. If you want to build killer muscles, you’ll need to lift heavier weights. Lifting heavier weight activates type 2 muscle fibers, which are vital in developing strength and rousing muscle growth.
In a nutshell:

Since your goal is to build muscle size, then I say, you should lift a weight for 8 to 12 repetitions per set.

This is also the ideal range for beginners as you are still learning the proper technique.

Increasing muscle size can occur in two scenarios:
1. Training at a lower rep range with a higher weight
2. Training at a higher rep range (8 to 12 per set) with a moderately challenging weight.

For beginners, the ideal plan is 1 to 3 sets of 8 to 12 reps per exercise with a moderate load (70% to 85% of one-rep max).

For more advanced people, they can do 3 to 6 sets of 1 to 12 reps at 70% to 100% of one-rep max.

Notice that I’m not telling you the specific weight.

This is because the answer depends on you and your fitness level.

You don’t want to lift too low and get underwhelming results, or heck none at all.

Likewise, you don’t want to lift too heavy and risk getting sidelined because of an injury, which I’ll be talking about more in the later part of the video.s

It’s not so much about the actual weight, but more about the workload that acts as a stimulus to your muscle that truly matters.

Plus, you cannot just stick to one weight. It should be changing regularly.

Otherwise, you’ll only see a result at the start then you’d inevitably hit a plateau.

But just to give you a reference, here’s a good weight to start if you’re a beginner: (Keep watching to find out more!)

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