exercise diary is needed One of the main rules of muscle growth is the constantly increasing weight in exercises. In order to track the change in this working weight, the trainer necessarily needs a training diary. Moreover, the paper version is more convenient.
If you work without a training diary, and without fixing the working scales, and rely solely on your memory, then it is almost impossible to monitor progress, since you can not remember the weekly weights in the exercises you are performing.
How often should I increase the weight?
If you work to increase muscle mass, fixing weekly working weight in basic exercises( squats, bench press and standing, pulling to the belt and deadlift) is the number one rule, as the weight should constantly increase.
Note: Despite the fact that every week it is necessary to add at least 1-2 kg to the weight of the rod, this does not mean that for a year you will increase the working weight by 100 kg. Obviously, it's impossible to constantly increase weight, and cycles to weight alternate with easy training.
How to monitor the progress of the scale?
Often there is the question of how to compare the progress of working weight, and how to determine which of the loads was more - 5 repetitions with a weight of 80 kg or 7 repetitions with a weight of 75 kg? Sometimes it is recommended to multiply the weight, but this is not entirely correct.
For example, in our case it will be necessary to compare 5 * 80 = 400 kg and 7 * 75 = 585 kg - in the second case, the figure is almost 50% larger, but this does not mean that you did the exercise 50% better. For a correct comparison, use the 1MP indicator.
One maximum repetition of
In theory, 1MP( one maximum repetition) is the weight with which you are technically correct to perform the exercise once. But it is obvious that in reality this is impossible, because you can not work with such a large weight.
1МП is a purely theoretical number, calculated by the formula, and used only to compare the working weight. Trying to perform an exercise with a maximum weight of just one repetition is strictly not recommended, as this is extremely traumatic.
How is 1MP calculated?
Empirically, based on multiple measurements, the following formula was derived for calculating this indicator: 1МП = ВЕС /( 1.0278-( 0.0278 * ПОВТ)).For ease of use, the coefficients( 1) are as follows:
- 3 repetitions - 1.059
- 4 repetitions - 1.091
- 5 repetitions - 1.125
- 6 repetitions - 1.161
- 7 repetitions - 1.200
- 8 repetitions - 1.242
- 9 repetitions - 1.286
- 10 repetitions - 1.330
How to use the coefficients?
Above we tried to compare 5 repetitions with a weight of 80 kg and 7 repetitions with a weight of 75 kg. To determine 1MP it is necessary to multiply the operating weight by the coefficient of repetitions carried out with this weight. In our example, this will be the following numbers: 80 * 1.125 and 75 * 1.2.
Both in the first and second case, the result is 90 kg. Conclusion: in spite of the fact that there were more repetitions, there was no real progress in working weight, although multiplying and calculating the total lifted weight gave a completely different result.
Why do you need 1MP?
In addition to the task of tracking progress in basic exercises, the 1MP score may be required to calculate the optimal working weight. In this case, 1MP is taken as 100%, for a maximum, and decreasing coefficients are applied.
For example, for a beginner's muscle growth, it's not critical for a beginner to know how much weight he's working with - from 60% of 1MP or from 90% of 1MP, but it's obvious that if the exercise is done with 60% of 1MP, the technique will be better,above( 2).More details in the next article.
Weight comparison by multiplying the approaches and working weight( "total weight per training") is not the most correct way of assessing progress. If you want to track your progress correctly, you need a 1MP indicator( one maximum repetition).
- One Rep Max Calculator, source
- Beginning Weight Training Part 3, Lyle McDonald, source