Percentage-based training involves lifting weight that are a certain percentage of an individuals one-rep max. The one-rep max is an amount of weight an individual can lift for one repetition. One-rep max can be used as a benchmark for weightlifting because it allow an individual to calculate the weights to use in their training to meet there goals. By using percentage-based training, individual will not guess at the weights that they should lift.
Instead, there is a system for calculating the weights that an individual should lift based off their strength. Using percentages of the one-rep max allows individuals to experience different adaptation in there bodies. If the percentages of the one-rep max are very high, the individual is performing strength training with low repetitions and long rest period between sets.
How to Train Using Your One-Rep Max
Performing strength training allow for the central nervous system to rest between sets. If the weights that an individual lift are slightly lighter with more speed, the individual is performing power training using explosive movement. If the weights are of the middle range with higher repetitions, the individual is performing hypertrophy training to increase the size of their muscles.
Hypertrophy training uses short rest periods between sets to increase the metabolic stress in the muscles. Using lighter weights with many repetitions is used to perform endurance training for the muscles to perform for long periods of time. The rest periods an individual takes while lifting weights should also be matched to the percentage of the one-rep max that they are lifting.
If the weights are heavy and an individual is lifting for strength, they should take long rest periods between sets. However, for weights of the middle range for hypertrophy training, they should take short rest periods between sets. If an individual dont take the appropriate amount of rest between sets, their performance with the weights will decrease.
Before an individual begins to perform sets with heavy weights, they must perform a warm-up with the weights. Warm-up sets will use very light weights to warm up an individual’s joints and nervous system. As the individual warm-ups, the weights should be gradually increased until they reach the weights that they will use for strength training.
However, they should not use enough weight during warm-up to become fatigued before their strength training sets begin. A warm-up will allow an individual to stay in good form during their workouts and will prevent any injury. Rate of perceived exertion (RPE) is a tool that can be used with percentage-based training.
RPE is a scale that measures how difficult an exercise an individual feels when lifting weights. An individual uses a score of 10 on the RPE scale when an individual cant lift any more repetitions of a given exercise, whereas an RPE of 8 means an individual can lift two more repetitions of an exercise. An individual can use this to adjust the percentages of the one-rep max that they use.
If a given weight feels too heavy for the RPE that an individual rates for themselves, they can reduce the weight that they use. However, if the weight feels too light for the RPE, they can adjust the weights to be higher. Intensity can be organized into what are referred to as “waves” for the body during training to prevent burnout.
For instance, one wave could be performing high volume training with moderate weights, followed by another wave with high intensity using heavy weights. Following the second wave when an individual performs high intensities, an individual can perform a deload week. During a deload week, an individual lifts lighter weights to allow their body to rest and recover from the high intensities performed in that wave.
Performing both high weights and light weights allows an individual’s body to adapt to the training. To incorporate percentage-based training into an exercise program for an individual, it is first necessary to determine the one-rep max for that individual. An individual can estimate their one-rep max by performing a set of exercises with a heavy weight and performing a calculation for their one-rep max. An individual’s one-rep max should only be tested sparingly and not often due to the fatigue that can be caused.
Once an individual has calculated their one-rep max, they can use that to calculate the weights that an individual should lift during every training session. Knowing the one-rep max for an individual will ensure that the training that is performed is consistant and that the weights are used in a way that is more effective for that individuals stated training goal. Actualy, knowing the one-rep max for an individual would of ensured that the training is more efective.
It is a moddern way to train.
