Many people approach me about what they are supposed to do with the weights & circuit machines now that they have made the commitment to go down to the gym and have been shown how to use the equipment.  There are also those that do not ask, but either lift too much weight (dangerously thinking they have to push themselves to a max in order to get results) or they rest so much in between sets that their results are minimized and they end up getting frustrated with lack of results. 

One of the most confusing elements of weight training is figuring out the relationship between your workout goals, like endurance, strength and power and the correct execution of it; amount of weight, sets, repetitions and rest time.

The following table--which is core knowledge in personal training--is an extremely useful chart to reference to when designing your own weight lifting program.  It answers questions like  “how many reps am I suppose to do if I want to build muscle?”, “how much weight should I use if I want to focus more on endurance and less on size?” “How long should I rest for?” and many others.

General Guidelines

1.    Calculating your Workload: Unless you are an advanced trainee don’t ever try to perform a 1 rep maximum set, it is way too dangerous and may lead to some serious injuries.

You can easily estimate your 1 rep maximum by using a weight where you can maximum perform 10 repetitions in good form. This amount of weight roughly represents 75% of your 1 rep maximum.  (E.g. suppose you bench press 100 Lb for 10 reps, your 1 rep max would be 130lb)

2.    A General Exercise is a multi joint exercise where the prime mover (targeted muscle) is being helped by other small muscles [E.g. Bench Press: Prime mover – Pectoralis Major (chest), Assisting muscles: Anterior Deltoid (shoulder), Triceps]. A Specific Exercise is better known as an isolation exercise where the prime mover has minimal assistance from other muscles and is usually activated at one joint (E.g. Leg Extension).

3.    Exercise per body part: general guidelines for a beginner are 1 General exercise of Strength/Endurance. An Intermediate – 1 General Exercise of Size/Strength and 1 Specific Exercise of Strength/Endurance. 

4.    Endurance Exercises and Power Exercises are optional and may be used discretionally as part of your specific goal routines.

5.    Although Rest Days for Endurance Exercises are 1-2 days they are irrelevant because you would still need a minimum of 2-3 rest days to recuperate from your Strength/Endurance and Size/Strength exercises. Any performance of Power Exercises would require 3-5 rest days between body parts.

6.    Power Exercises relate only to your Thighs, Lower Back and Chest.

 

Personal Trainer’s Key to Exercising Right (All about Sets Reps and Rest)

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