How Much Weight Should You Lift to Be Bigger and Stronger .

Weight lifting offers many benefits, but if you do it wrong, it may lead to muscle weakness.

 A common question every beginner asks is, "How much weight should I use? ... If your goal is building muscle, choose a weight at which you reach muscle failure between 8-12 reps

Your muscles must be subjected to enough weight for actual muscle fiber tearing to occur. For most people, that means lifting about  65-85% of what you can lift one time (your “one rep max” or “1RM”). For example, if you can bench press 100 pounds, then your weight for increasing the size of your chest muscles would be 65-85 pounds. Most people can lift 65-85% for 8-12 repetitions.

* Quick and Dirty Tip: You don’t have to actually go try and test what you your maximum lifts are for each exercise. That can be difficult and dangerous. Instead, there are calculators and formulas that allow you to approximate your 1RM based on the number of times you can lift a certain weight.

Here’s a link to one such formula: http://en.wikipedia.org/wiki/One-repetition_maximum

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