“It’s not how much you lift; it’s how much you look like you can lift.” — IFBB Pro Bob Cicherillo
I’m decently strong. I deadlifted 405 at age 22. I can do 20 full range chin-ups in my 30’s. With that said, I don’t really care. If someone were to ask me, “How much do you bench?”, I don’t really know. When I go through my workouts, I blindly select a weight, whatever feels right.
You see, for most people’s primary fitness goal (vanity, let’s just get that out of the way right now), lifting the weight should be a secondary goal. What you’re really doing is applying resistance to motor patterns. Muscles control skeletons, therefore, movement is created by muscles. The key is to feel the contraction of the muscles with just enough load applied, not arbitrarily lifting the weight by any means necessary.
When I workout in commercial gyms, most of the people on the machine before me use way too much weight. They are thinking about lifting heavy loads rather than contracting the muscles and it shows in their [lack of] development. So here’s my tip: focus on control and applying loads to intentional movements rather than lifting weight. The “how to” is a subject of hands-on training; but if you apply this to every set, every rep, you’ll be way ahead of the game. Your joints will be healthy. And the best part is, it doesn’t matter how strong you are; you’ll look strong.