How to Pick the Correct Load for a Personal Training Workout

The CNS May Recover Intra-Series During Personal Training

B1  Seated Arnold Press
Set 1: 35 lbs for 9 reps
Set 2: 35 lbs for 10 reps
Set 3: 35 lbs for 10 reps
Set 4: 35 lbs for 10 reps

In B1, the trainee fails at 9 reps, or one less than a full set, in his first attempt. However, he keeps the same weight, and is able to perform 10 reps in set number two. This often occurs when shifting from one series of exercises to another. The central nervous system takes a little longer than normal to figure out what it has to do, but figures itself out after two or three sets of the new activity, and begins to super compensate again.

Our trainee continues to maintain the same load for sets 2-4, however. While he completes the full volume, he has under-loaded himself for the workout. Never miss an opportunity to increase weight, if you can stay in the rep range.

Had he increased in his third set to 35.6 lbs, that would have represented the standard 2% increase that the central nervous system will accept. He would probably have gotten all the reps, allowing him to move another 2% in his next set to 36.3 lbs. Although this increment – .6 lbs – is small within the scope of a single training session, when magnified over the course of a year, one can easily see how much progress might be made or missed.

Continue reading to learn about the importance of developing work capacity.

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