A moderate load is heavy enough to demand attention and light enough to leave the target muscle in charge.

Start with the rep range

Choose a weight that leaves a visible margin above the planned repetitions. If the first working set already requires grinding, it cannot support the intended sequence.

The correct load often feels almost conservative at first. Its purpose becomes obvious several sets later.

Hold weight while density improves

Do not add load merely because one set felt easy. Complete the whole prescription at the current rest interval first.

A stable weight makes improvements in control and density easier to see.

Pump Ledger is a training logbook, not medical advice. Scale training to your experience and circumstances, and seek qualified guidance when health or injury concerns affect exercise.

Choose a moderate load

Start with the rep range

Hold weight while density improves