A weight lifting chart enables you to regiment the type of workout you perform.
A workout chart provides the information you need to determine the weight amounts required to exercise in the manner you desire. After testing the maximum amount of weight you lift, then dividing the max and reps into percentages, you develop a workout according to your goals. Whether your goal is to increase your aerobic stamina, or raise your anaerobic power, a workout chart provides the raw data required to develop the workout program you want.
Instructions
1. Warm-up. Before you make your chart, you must record your maximums. Without a proper warm-up session, your maximum weight for a lift will fall short of your potential. Put enough weight on the bar so that you can lift it easily, eight to 12 times. Give yourself three minutes to recover, then put the amount of weight you believe you can max on the bar. Attempt to put up the weight one time. If you fail, take off a little weight. If you succeed, put on a little extra.
2. Give yourself five minutes to recover, and attempt another rep. If you lifted the weight the first time, and failed the second, the first amount is your max. If you failed the first attempt, and succeeded the second, the second amount is your max. If you continue to fail, remove weight until you make a successful lift, and that is your max.
3. Max-out every major lift you perform in your weekly work-out. For example, if you bench, clean, squat and dead-lift religiously, and consider those power lifts your premium strength builders, those are the lifts that belong on your chart. Do not max more than one lift per day. Your chart may take four days, to a week, to develop.
4. Write each of your premium lifts on the left side of a piece of paper. Next to the lift, write your max. Above the first lift, spanning across the top of the page, write down the percentages of that maximum you want to know. This is where you must make a personal decision about the objective of your workout regiment. Endurance and stamina require a high number of reps, and a relatively low number of sets. As a result, you want to lift 50 to 75 percent of your max. To build power and explosiveness, increase the number of sets, and lower the number of reps, working out with 75 to 90 percent of your max. You can also cross train, some power days, some aerobic days. In that case, you will want to know every percentage from 50 to 95.
5. Multiply your max for each lift by the percentage range that fits your exercising objectives. For example, a power lifter may choose to do one set of 10 reps at 75 percent of his max, another set of eight reps at 80 percent, another with six reps at 85 and a final set at 90 with only three reps. In order to do so, the lifter will multiply his max by .75, .80, .85 and .90. The sum of his multiplications will go beside the lift, and under the percentage, and that is his max chart.
Tips Warnings
Always have a spotter when maxing. If you fail to put up the weight, and no one is there to rack the bar for you, there is a chance of serious injury.
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