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?

Most people are familiar enough with the conventions of this type of program to need no further explanation other than the program itself, but for those of you who are not, an explanation of the loading parameters is provided below.

Loading Parameters

 

Series, Number of Workouts, Reps, and Rest Periods

Each exercise has a letter and a number assigned to it. “A” series exercises are performed together, “B” series are performed together, and so on. In his first two workouts, this particular trainee performs one set of seated DB external rotation for 10-12 reps on a 4010 tempo, and then rests 75 seconds. He then progresses to a set of sidelying powell raises on the swiss ball for 15-20 reps on a 3010 tempo, and then rests 60 seconds.

Sets

This process continues for 3 sets of each exercise – designated by the “3” after the repetition scheme, at which point the trainee moves on to the next station, or “B” series. In this case, the B series calls for 4 sets of 8-10 and 6-8 reps for seated Arnold presses and mid neutral grip chins, respectively. The process concludes in the same manner for the C series exercises.

Tempo

Tempo is a loading parameter that many people are still unfamiliar with, and it should have some explanation. Tempo is always written with a four-digit number, with the following accepted definition:

•    The first number in the tempo designates the eccentric, or lowering phase, of the exercise. Keep in mind that this refers to the speed of lowering of the load, not necessarily whether your body moves up or down.
•    The second number dictates the length of the pause in the bottom position. If there is no pause, then that number is 0.
•    The third number indicates the speed of the concentric contraction, or lifting phase. This number is the one negotiable number in the tempo, because the concentric tempo will typically slow down despite your best efforts as you incur fatigue. What is important is that you intend to lift on the speed prescribed, even if you are not able to do so the entire set.
•    Finally, the fourth number tells you how long to pause at the top of the lift. Again, a 0 in this position means  that there is no pause.

Why Tempo Is Important

Why bother with tempo at all? I get new clients all the time who ask this question, and the answer is simple. It is another loading parameter. Just like repetitions, number of sets, rest period, and amount of weight lifted per set. The definition of a well-structured program is one that takes all variables into account and manipulates all of them to create the best possible result. That you have ignored tempo up until now does not mean that it was not important, only that you were unaware, or unwilling to acknowledge, its importance.

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