Which weight or which resistance is optimal for the training?
Weight or resistance?
Weight is a unit of measurement for dumbbells or weight bars in the gym. A rubber band, expander or spring, on the other hand, has no weight, only resistance.
It is the resistance that must be effective in the muscle
In addition to the dead weight of a dumbbell or the deflection of a spring or the state of expansion of a rubber band, leverage is also important. So the crucial question is: How much of the resistance actually reaches the muscle in a training-effective manner?
But what is the best, optimal resistance?
For the optimal resistance in training, you have to know your maximum strength. How strong is the muscle anyway? And how much power can he develop? The maximum strength then decides which resistance is right for the training. However, if you don't know your maximum strength, you have a problem. You can hardly determine the best resistance. Perhaps through countless attempts with success and error.
Sports science has come a long way since then
There have been countless studies and research results on optimal resistance for decades. Combining these clues, there is only one answer for the best resistance or weight: 70% of maximum strength
5 reasons to train with 70% of your maximum strength
- Muscles need at least 50% resistance to grow.
- Regular loads above 80% are dangerous and often cause injuries
- At loads over 80%, there is increased and negative hormone release, which severely slows down the success of the training
- You can only achieve targeted muscle failure after 90 to 120 seconds with 70% of your maximum strength.
- Only with 70% of your maximum strength are you completely recovered for the next training session after 48 hours.
There is no other resistance value that brings more advantages or eliminates more disadvantages.
Therefore, the only logical conclusion is: Only ever train with 70% of your maximum strength!
You can't improve what you can't measure
Good training must be measurable, controllable and meaningfully scalable. Unfortunately, not many people seem to know that. Blind training without resistance control is usually unsuccessful. Targeted muscle growth or a regular increase in strength are more of a coincidence than a targeted approach. Therefore:
Steer clear of all training systems without force measurement
The Isokinator from Koelbel uses these findings from sports science and follows the consistent use of force of 70% of the maximum force over the entire range of motion. This means that the muscle has a constant resistance of 70% in every state of expansion. With the knowledge of sports medicine, that's optimal, isn't it?
Don't make that mistake
Anyone who exercises with an Isokinator might come up with the idea of imitating these movements with a rope or belt or a fixed loop. But does that have the same effect? No, because you do not know your maximum strength and you do not know what strength you are currently using. Training with a rigid system without measurable resistance is doomed to failure. If you still have success with it, then it was coincidence. Just think how much more successful a workout becomes when you have full control over the resistance.
Even a dumbbell fails completely at this point
Due to the different leverage and gravitational forces, there are phases in the movement where the weight appears lighter. This is usually the case at the so-called reversal points of the movement. Here the bar doesn't seem to weigh anything anymore and the muscle could stay in this position for a long time. The muscle can even recover. You can recharge your batteries. But that is exactly what resistance is no longer effective for training. A dumbbell has dead points in all exercises. So sometimes you need 2-3 different exercises for the same muscle to shift those dead centers. All muscle fibers should be optimally addressed in order to grow. It takes a lot of time. And you have to be very familiar with it so that dumbbell training still works.
An Isokinator can do that much better
It determines your maximum strength, adjusts the resistance accordingly and monitors your use of strength during training. No dumbbell and no fixed loop can do that. The real challenge in Isokinator training is the controlled use of force. After a single training session, you will see that!
PS. If you are still a beginner, the golden balls may be slightly off the optimal position. But that's not a problem, because you're still in the correct load range, close to 70%. Even if you don't see the balls for a moment.