Every kilo counts!
Let’s discuss why the smaller weight plates are arguably some of the most important plates in the gym.
Exercise prescription is science/ evidence based and written with the intention that if followed correctly, adaptation will occur. When we work off percentages for the strength pieces, the weight is prescribed for a specific adaptation. Just like goldilocks porridge being not too cool or not too warm, our version is not too light or not too heavy. We can only reach these numbers accurately if we use the correct small plates.
This is also important when increasing weight between sets. It is important to take into account how much your increases are relative to your max, a jump of 10kg for someone with a 1RM of 150kg may only be 6%, however for someone whose 1RM is 60kg this is 16%!! The smaller plates allow us to make more manageable steps along the way.
Additionally, when your planning to max out on any lift, it’s important to have a game plan. It’s not smart to jump up 10-15kg each set until you hit a max. For example, if your last back squat PB was 80kg, you want to aim for 81-85kg for you next max. How do you do that?
As a rough guide I would do 20kg, 40, 60, 70, 75, 78, 81 and beyond. This is were the small plates are your best friend! Every kilo counts!
