The fifth post in my Program Design Mini-Series explains how to select your intensity (load).  If you lift the same amount of weight every time you hit the gym, this article’s for you!

In the first 4 Program Design posts I explained how to…

Today, I’ll teach you how to select your training loads.

How To Design Your Own Training Programs

Program Design Part 5 — Load and Intensity

Load/intensity usually refers to the absolute weight that you’re lifting and how it corresponds to your maximal strength.  It's the most powerful program design variable because if you increase it consistently, you'll usually see improvements in strength, physique and performance.

Load/intensity is usually prescribed in one of two ways:

  1. %1RM (rep max):  the maximal amount of weight you can lift for 1 rep.
  2. Multiple RM: the maximal amount of weight you can lift for “x” number of reps.

There are pros and cons to each method.

1RM testing is more accurate, assuming that the person being tested is an experienced lifter, but it's also higher risk.  It should only be utilized by experienced lifters that can maintain their form while lifting maximal loads.

If you'd like to test your 1RM, I recommend that you use the proper protocol.  (I won't explain it here, you can find it in most strength and conditioning textbooks.)  I also recommend that do it under the supervision of a qualified strength coach and with one or more spotters to assist with your lifts.

The multiple-RM method is safer, especially if you're not an advanced lifter.

Program Design Step 9:  Perform a multiple-RM test for your primary lifts (optional)

NOTE:  If you have less than 1 year of strength training experience or if you just want to keep things simple, skip this step.

How to perform a multiple-RM test:

  1. Start with a dynamic warm-up.
  2. Do 2-3 warm-up sets of the exercise that you're testing.  Increase the weight slightly with each warm-up set.
  3. Estimate the amount of weight you can move for 2-4 reps.
  4. Attempt that weight.
  5. If you're successful and think you can handle more weight, rest 3-5 minutes.  Then add more weight and make another 2-4 rep attempt.  (Try to choose an accurate starting weight, because if you do too many attempts, fatigue will skew your results.  Aim for less than 3 attempts.)
  6. Use the chart below to estimate your 1RM based on the reps and weight you used for your final attempt.

Program Design

NOTE:  The more reps you use for a multiple-RM test, the less accurate the predication becomes.  Use fewer than 4 reps for greater accuracy.

Here's a sample calculation:

If you were able to squat 200 lb. for 4 reps, then your predicted 1RM would be...

200 lb / x  =  88.5 / 100
x = 226 lbs

Program Design Step 10:  Use your predicted 1RM from step 9 to select your working load (optional)

Again, if you have less than 1 year of strength training experience or if you just want to keep it simple, skip this step.

Use your predicted 1RM and the chart below to select your load based on your training goal.  (I've also included suggested rep ranges for each goal to highlight the fact that rep ranges increase as intensity decreases, and vice versa.)

Program Design

Here's an example using the 1RM squat calculation from above:

Your predicted 1RM squat is 226 lb.  If your goal is hypertrophy then your working weight would be...

226 lb. x 65%  to  226 lb x 85%  =  150 lb. to 192 lb.

...and you would perform sets of 6-12.

The simplest way to choose load / intensity

In all honesty, unless you're an elite level athlete or you're training for a powerlifting or Olympic lifting meet, then you don't need any of the calculations above.

Most people will do just fine selecting loads based on the prescribed number of reps.

Here's how:

  1. Select a weight that you think will be challenging for the number of reps that you're doing.
  2. Perform a set with that weight.
  3. Evaluate the difficulty level
    • If the weight is appropriate, you should be able to complete the set with proper technique, but the last rep or two should be very challenging.
  4. Adjust the weight as necessary.

Like I said, this method of load selection will work for most people.  Don't worry about using the 1RM calculations unless you're an advanced lifter, competitive athlete, or competitive lifter.

Regardless, keep this important take-home message in mind:

If you want results, LIFT HEAVY.

Remember that "heavy" is relative.  Choose a weight that's challenging for YOU.  Don't worry about what everyone else is doing.

Alright...

If you've been working your way through each part of the Program Design Mini-Series, then you've learned how to:

In Part 6, you'll learn the last two program design steps:  choosing time under tension and rest periods.

How To Design Your Own Training Programs

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