T Nation

Question On Percentages of Loads

I see something like this on your website:

Sets per Muscle Group: Chest 10, Back 10

Movement Plane: Horizontal

Examples: Flat Barbell Bench, Barbell Rows, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press)

Reps: 3

Load: 80% of 1RM

Rest: 60 seconds between supersets (i.e. train chest, rest 60 secs, train back, rest 60 secs, train chest, rest 60 seconds, etc)

What is Load: 80% of 1RM???

Does that meen 80% of your max?

The max weight you can do for the given excersise, multiplied by .80.

This is the approximate weight you should use.

For example: If your max in the given excersise is 200lbs, multiply that by .8, and you get 160lbs.

And if we don’t have a spotter to help us find our 1RM all the time?

With CW’s programs, you find your 1RM for the exercise, and you keep it throughout the whole program. The set/rep schemes take care of the increasing difficulty. At the end of the program, you re-calculate. Or just approximate