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Strength and Conditioning »

How to Pick the Correct Load for a Personal Training Workout

By Mark Diaz,

Physiqology-strength-training

The understanding of when – and by how much – to increase a weight in a given personal training session is one of the most basic concepts in weight training. It is an important skill to master early on, 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 explain to personal training clients and coaches that come to see me for internship. To begin to understand how to load, 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 Flat Powell Raises
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

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, read on for an explanation of the loading parameters is provided on next page.

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