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adapt to the new stimulus.
All that means is that if you don't give your body a reason to change, it won't.
Also, the term "heavy weight" is subjective and varies widely depending on who you're talking to. A fit 25 year old guy or girl may think anything over a 60 pound dumbbell is heavy, whereas a 45 year old non-exerciser may feel 25 pounds is really heavy.
It also varies depending on the exercise that you're about to complete. For example, you may lift 35 pound dumbbells for a deadlift with your legs, but may only be able to shoulder press 15 pounders.
The bottom line is that there is NO SET WEIGHT for what you should be lifting – only the intensity at which you should lift!
1. Complete 1 warm-up set per exercise and then make each additional set after that count.
2. Choose a challenging weight you can control with good form for the number of reps required in that set.
3. If you feel that you could have completed an additional 2-3 more reps increase your weights for that exercise in the next set (instead of just doing more reps with the same weight).
This type of progressive overload will not only tone your muscles much faster than what you were previously doing, but it will firm them up as well.
Lastly, if you're still worried about bulking up from lifting more challenging weights just keep in mind that slabs of muscle don't just come overnight (although most guys wish it did!) and if you ever feel like you are bulking up you can always ease back on the weights you're using.
Enjoy the results you get from this type of program and email me with your success!
For more information on my 12-week workout, nutrition and weight loss system go to: www.Lose5in7.com
Committed to your success,
Stephen Cabral, CSCS, CPT, NS
Author of Fatlossity, Lose5in7 Weight Loss System
Health Consultant for MTV, NutritionData, Diet.com, Gather, EDGE
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