Weights used in ChaLEAN Extreme

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I had a question about how heavy of weights a woman would need to have in her collection in order to maximize use with ChaLEAN Extreme, and this is what I found out: With the ChaLEAN Extreme program it is crucial to select the appropriate resistance to ensure both the effectiveness of the workouts and to avoid injury. It is recommended that you have at least two to three levels of weights on hand when performing any of the three circuits. It is important that the selected weights are neither too heavy nor too light for your personal strength level and ability to perform the number of requested reps. The

entire goal within the ChaLEAN Extreme program is to perform any given strength exercise with exceptional form up to 9 repetitions and fail on the 10th, 11th, or 12th repetition (or in the Push Phase, 6 to 8 reps). This is completely incumbent upon you lifting exactly the amount of weight that your body can take to properly perform that specific move while pushing yourself to failure in specified number of reps. The key to succeeding with this program is reaching failure, as opposed to selecting light weights so that you are assured you can complete the set. You're actually not supposed to be able to fully complete the

set. Having said that, there is really no way of recommending a particular weights to start with, as each person is different. Certainly for squats you will need far heavier weights to fatigue, versus your triceps. A set of three different sizes is recommened....at least to start and as you progress in strength you'll probably want to invest in weights which are heavier and allow you to fail and continually improve your strength. The guidebook offers suggestions, but as a rule of thumb... you need : Heavy-heavy weight.... enough to only be able to perform 12 squats or upper back (which for most woman is around 20 pounds) Medium weights for Bicpeps, chest, and shoulder presses (average female strength is 12.5 to 15) Lighter weights for deltoids, reverse flys. (average 7 to 12 pounds) You really can't make a mistake, so don't invest in any weights until you get familiar with the program.

The Bowflex Select Techs by Nautilus is Beachbody is working on a deal with them. However, if your'e going to invest in a set of those...(and they are worth every penny ... and Chalene does not have a "deal" with them) make sure you get the set that goes up to 52 pounds. Its by far the superior set. You won't need the set that goes up to 90 (even the guys) and you don't want the set that only goes up to 20 as your legs will quickly be able to handle more while squatting, etc. Don't forget that it's easy and cost effective to use bands for your resistance. If it's not enough resistance, you simply choke up! Hope this helps answer questions about what weights to use! Thanks Chalene for down low on this new program! The anticipation is killing me! Lift and lower,