When weight training and working out, it is absolutely necessary to track your progress by keeping a close tab on controllable variables – such as which exercises, how many sets, number of repetitions, and how much weight. You should record these variables regularly so that you can compare them to past performances. Additionally, if you have these variables to review, you’ll know when they need to be pushed for improvement, as well as when they need to be changed.
Workout-X includes these variables into many of the exercise program designs. Depending on the program you use, we assign exercises, reps, sets, and rest. The only one variable we don’t assign is weight.
Why Doesn’t Workout-X Assign Weight to Exercises?
Everyone is different, with varying levels of training experiences and strength. We have literally thousands of members who, naturally, possess different strength levels. Further, even strength can be different within the same person from one day to the next. How is this possible?
Many factors affect your strength from day to day – things such as sleep, food intake, mood, stress, daily activities, motivation level, and other factors even less apparent. For these reasons it is necessary that weight is not assigned to exercises, but rather it is left to you to select and record. As you might have experienced, some days you’re dragging and just don’t have the extra oomph, while other days you’re full of energy and feel invincible. Because of this, you will naturally select your weight with slight variations from day to day. Only you can do this, not anyone else.
Weight Selection Also Depends on the Sets and Reps Assigned
Obviously as you become stronger, the weight that you can use will change. But aside from that, the weight selection of an exercise changes necessarily when different reps and sets are used. Because it is important to maintain variety, reps, sets and rest are often changed. (Remember, these variables need to be changed frequently to bring further positive adaptation; therefore, the weights you’ll select are often different.)
The reason the weight you select must change with the reps, sets and rest are pretty obvious: The weight you can use for 15 repetitions is different from the weight you can use for only 5 repetitions. If you’re using a weight that’s truly heavy enough for only 5 repetitions (and no more), then you had better select a lighter weight if you’ll attempt 15 reps!
Track Your Weight
Workout-X therefore does not prescribe weight and leaves that up to you. It’s important that you track your weight for many of the exercises you perform. You can use a little inexpensive journal or notebook. This way you always have an idea of what weight you have used for a particular exercise with specific reps, sets and rest. Additionally, for that particular exercise, sometimes you’ll use slightly more weight, other times you may use slightly less weight; it all depends on your physiological and psychological state coming into the exercise. But one thing is for sure, you’ll always want to give your best effort when doing any exercise!
You must be logged in to post a comment.