How do I pick the right weight for a workout?
Coach, now that we’ve had our first training sessions together (and the workouts are great, by the way!), I need to know how to progress on my own, since I am not going to be working with you every time that I train. How do I know when to go up in weight, and how much?
This knowledge is one of the most basic skills in weight training – the art of progression in loading. It is an important skill to master early, and one that is very misunderstood, even by most personal trainers. This skill is one of the first that I teach my employees, and one of the first principles that I evaluate – and often correct – in other coaches and personal trainers that come to intern with me. To begin to understand it, we need a theoretical workout.
A1 Seated DB External Rotation
Wkts 1-2: 10-12 3 4010 75s
Wkts 3-4: 9-11 3 4010 75s
Wkts 5-6: 8-10 3 4010 90s
A2 Sidelying Powell Raises on the Swiss Ball
Wkts 1-2: 15-20 3 3010 60s
Wkts 3-4: 12-15 3 3010 75s
Wkts 5-6: 10-12 3 3010 75s
B1 Seated Arnold Press
Wkts 1-2: 8-10 4 5010 90s
Wkts 3-4: 7-9 4 5010 90s
Wkts 5-6: 6-8 4 5010 90s
B2 Mid Neutral Grip Chins
Wkts 1-2: 6-8 4 4010 120s
Wkts 3-4: 6-8 4 4010 120s
Wkts 5-6: 6-8 4 4010 120s
C1 Flat Bench Press
Wkts 1-2: 8-10 4 5010 90s
Wkts 3-4: 8-10 4 5010 90s
Wkts 5-6: 8-10 4 5010 90s
C2 1-Arm Seated Cable Row Neutral Grip
Wkts 1-2: 8-10 4 5010 90s
Wkts 3-4: 8-10 4 5010 90s
Wkts 5-6: 8-10 4 5010 90s
