Originally Posted by Demi-God
What you want to be doing is lowering your weight but upping your reps. General rule would be doing 3 times the amount of kg you're doing. So if you lower it down to 10kg then do 30 reps, that'll help build muscle stamina as well as toning and fat burning but not build too much mass. 1kg is about 2.2lb if you're using pounds.
As for increasing weights, the moment you can easily surpass 12 doing one weight then you should increase it then. But you shouldn't go too high, keep your reps between 8 and 12. If you're hitting 8 or 10 and then struggling with 11 and 12 then you've got the right weight for you, if you can't even get to 8 reps then lower it.
Yeah, I know the 8-12 rep thing. It's difficult. I guess I'm trying to find the right
work out for me. I still want explosion (because you still need that sort of thing in track), and you only get that with high intensity. But I don't want to assume too much muscle mass, because that will have detrimental affects on my running efficiency. Hmm. I'm sure there's a mathematical formula in there, somewhere.
Perhaps in order to improve consistency I should enforce a stricter diet. I'm kind of all over the place with my eating habits.