'A tough weight but one that lets you do a fair number of reps,' Gill explains. This burns calories and hikes up your metabolism for up to 12 hours after exercise. Use It: If you're an endurance athlete or just want to get leaner then use weights in no-rest circuits consisting of 4-to-10 exercises.
'This is good for sportsmen who cover long distances as it trains your muscles to keep moving while shifting moderate loads,' says Gill. This will teach your muscles to be strong, powerful and fast without becoming too big, bulky and slow – the hallmarks of a finely tuned sportsman. Use It: The perfect combination for every sportsman is to do 3-to-6 sets of 3-to-4 reps of explosive fast reps. 'It's especially good for those who need to move very quickly, such as boxers.'
'If you want to improve the pace and speed of your muscles on the sports field, this is the weight for you,' says Gill. Below, Gill explains how by lifting different percentages of your calculated 1 rep max, you can hit your training goals, whether you're looking to become bigger, stronger or more explosive. Knowing how to calculate your 1 rep max is one thing, but knowing how to use that information is where the real power lies. FG Trade // Getty Images How Much Weight You Should Be Lifting?
