How to Pick the Correct Load for a Personal Training Workout

The CNS Accepts a 1-2% Increase Per Set During Personal Training

The Data for A1 illustrates this concept:

A1  Seated DB External Rotation
Set 1: 7.5 lbs for 12 reps
Set 2: 8.7 lbs for 12 reps
Set 3: 10 lbs for 6 reps

This is the most basic concept to master in weight training. In A1, the trainee lifted 7.5 lbs for the top number of prescribed reps, or 12. Doing so describes a perfectly successful set – all the reps completed for what we assume was perfect technique.

That accomplished, he progresses in his second set to 8.7 lbs. This effort represents an approximate 16% increase in weight, which is a large increase. He is again successful, and completes 12 perfect reps.

This particular example illustrates one of the many benefits of micro-loading, because many times, even a small increase in weight represents a major improvement. This idea applies equally to advanced and beginning trainees. In this example, the load is relatively light. However, if the exercise were the bench press, and if the trainee were trying for a world record attempt, even beating the prior record by 1 ¼ pounds gives that lifter the world record title.

Back to our trainee: In his third set, he elects to try 10 lbs, representing a 14% increase, but this time he fails to lift even the minimum number of reps in the prescription. Suggestion for the next workout: begin in the middle of the data stream, between 8.1 and 8.7 lbs, and progress by the smallest platemate increment available – .6 lbs – ensuring that he stays within the prescribed repetition range.

Continue reading for more loading concepts.

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