When training there are different ways to do it and get good results. In the end, each person ends up having a series of exercises or preferred training techniques that work for them. A priori this is quite understandable, but in many cases there is a problem that we can not ignore when training, and this is usually that we carry more weight than necessary that prevents us from making the most of the training we are leading cape.
The excess load at the time of training is usually one of the main evils that we all have to work with weight. The problem lies in the desire to increase the loads for many people this dignify to evolve in training. Actually the evolution is in the correct execution and above all in the real incidence on the worked muscles.
Once we have this in mind it is necessary that we pay close attention to the correct execution of the exercises and especially to the load that we are going to use, since the excess is usually the main enemy when it comes to correct execution in the exercises that we are implementing. That is why it is very important that we are aware of the indicators that we are using more load than the correct one.
Two types of load, free weight and assisted
When we talk about cargo we have several options at our disposal, since on the one hand there is free weight . Dumbbells, bars with disks, kettlebells , medicine balls … are some examples of deadlifts. On the other hand would be the loads or assisted weight . In this set would be included all the machines that mechanically and through the action of our body help us to raise the load.
The type of load does not have to influence the results. Almost always the problem is in the excess of it
Taking into account these two types of loads, we must pay attention to the signs that will indicate that we are exceeding the load and what it entails, and that can translate into a lower performance when working properly all fibers muscular, a greater risk of injury and the acquisition of certain postural vices that will be difficult to eliminate if we do not begin to correct it as soon as possible.
Ways to detect excess load
The excess load is not always detected in a simple way, since many times we can raise the load, but involving more than one muscle group and that’s why it seems that we can really carry that weight. What happens in these cases is that we are not working directly on the muscle group that interests us, but we imply othersupport groups that must take action in order to overcome the resistance that excess load represents. For this it is essential to detect it.
Muscular isolation, a perfect indicator
In the first place the isolation when exercising a muscle group is a perfect indicator. We must be able to realize that it is necessary to isolate the muscle group worked when we perform an exercise. That is to say, if we are exercising chest and we notice that the intensity is in the part of the shoulder, something we are not doing well. It is necessary to test with less load in order to isolate better and avoid involving other parts of the body.
A bad execution of the exercise
Another indicator that we are using too much load is the correct execution of the exercises. Each exercise has its technique and its route . Whether we are doing it with free weight or with machine, always the technique and the procedure it is essential to take it into account. When at the time of executing this exercise we are not able to complete the journey, it is a clear indicator that what we are doing is not the right thing and that the load used is probably excessive.
Adopt forced and unnatural postures
Derived from the above, there is another sign to take into account, and that is that by not being able to carry the weight and want to finish the exercise and its route, what we do spontaneously is to adopt forced postures in which we have other muscle groups involved. For example, at the time of making pull with pulley for dorsal, backing too much, overtaking the shoulders … are symbols that this exercise is not running as it should and that the load used is the culprit of it.
Pulls on the exercise route
The pulls when carrying out an exercise are another unequivocal symbol that the load is not correct. When we talk about pulls, it’s about the impulses that we give ourselves with the back or legs, for example, when executing an exercise. The impulse is one of the main deceptions in the training routines, because it is a support to raise the load, does not mean that we can really carry that weight. The inertia of the impulse is who is really helping us lift the load.
Being able to maintain tension in the negative phase
In line with the pulls, the ideal is to perform the exercise in a concentrated, slow and above all we must be able to maintain the type in the negative phase of the exercise . If, when returning to the initial position, we do it quickly and we are not able to withstand the tension, it means that the load may be a little high. This indicator must be taken into account because in this phase we also exercise the muscles and it is one of the most important work parts, since controlling the negative phase helps us to increase more tension and with it the work and the muscular incidence.
Know how to listen to our body
If we do not realize all of the above, a good indicator is to listen to our body . If we start a series and the second or third repetition we are quite loaded and we already feel the need to shorten the route or involve other parts, the best we can do is stop and unload the weight. This is the best indicator that we are using excessive weight.
Some points to keep in mind about the weight to use
Along with all this it is important that we take into account that our body does not always respond in the same way, so the issue of burdens is not always the same. The important thing in these cases is to always perform the exercises well and accommodate the loads according to the needs of the moment. Fatigue, a bad diet … These are some of the factors that can cause us not always to lift the same load, so it should not be a reliable indicator.
Something similar happens with the load used in different exercises that we perform in the same training session. At the beginning we will surely lift a bigger load and as we move forward and the muscles are already worked, we will not be able to continue maintaining the level we have in terms of weight. In this case the weight should never be the reference and we should always adapt it to get a correct and complete work.
Listening to our body and not looking at others and their burdens is the maxim to follow if we want to achieve good results
It is important that we keep this in mind when training. The loads are important because they help us to encourage the muscles to grow, but it should not be our only premise. It is necessary to do the exercise well , to notice that we work the muscles that we want in a complete way and that we really achieve what we are looking for.
An advice for all is to avoid comparing ourselves with others and trying to overcome the burden they use. Each one has its rhythm and its needs, because as we mentioned before, listening to our body is the wisest technique that we can apply to any training. We are not machines and we should not treat ourselves as such.
