There are few questions that make my insides illegal Jaws theme music from the title of this blog post. Other nominations include;
Hi, do you do CrossFit? – DA NUM
So I saw something on Instagram about this detox tea that’s supposed to make your spleen pop, but whatever. I heard it’s totally healthy and worth it. Thoughts? – DAAAAAA NUM
Baby, can you empty the dishwasher? – DA NUM, DA NUM, DA NUM, DA NUM, DA NUM…
Admittedly, it seems kind of odd and dignified that I would roll my eyes at such an obvious question given what I do to pay my bills. I mean, would an accountant be so rude as to get upset when a client asks whether or not they deduct business expenses on their taxes? Wouldn’t a family doctor expect to get questions about cholesterol or how to manage diabetes on a daily basis?
Would Han Solo be annoyed that he constantly brags about completing the Kessel Run in less than twelve parsecs?
I think not!
It all comes with the territory and is part of the job.1
To that end, I strive to be a trusted source of information for my clients and try to keep things as simple as possible. We live in an age where OVER information is a thing, and it’s no surprise to me that so many people are confused and seemingly paralyzed by something so silly and common sense about whether or not an apple counts as a viable snack (and that the this food, despite the (bad word) glyphosate!, won’t make you grow a third nipple).
A question I get on an almost weekly (if not daily) basis is can yours cut diamonds? how much weight should i use in this exercise?
Again, it’s a very relevant question given what I do for a living, and one that, unfortunately, takes some time to answer. When I work with people in person, I have this handy protocol I like to call “coaching” where I can give them instant feedback based on the whole.
I will tell them to increase/decrease/or maintain the weight on any exercise as I see fit.
Sometimes I give them a sense of autonomy and let them choose how much weight feels comfortable (and allows them to have good form) and then we just make an effort to increase the load in subsequent sessions.
The idea is to give them a maximum training effect using the minimum effective dose without causing damage or pain. Challenge people, encourage progressive overload, but not to the point where they feel like they can’t feel the right side of their face during their workout.
Pretty self-explanatory stuff. Also, here’s a tip: if your client can’t feel their face, call an ambulance.
Where things get difficult is when people are on their own and have no one to tell them what to do.
What then?
Here are some options / considerations / what have you
For beginner lifters
I like two options:
1. Pick Something
As I mentioned above, just let them (or yourself) pick a weight that you KNOW can be done with good technique and feel “doable” to them. The research is quite extensive on this front…
…beginners can use up to 40% of their 1-rep max on any given exercise and still see strength gains.
In other words, they can look on a dumbbell and get stronger.
You do NOT need to load them too aggressively at first. The goal should be to acclimate them to what it feels like to be under load and familiarize them with the exercise.
Progress from there.
2. Provide a Rep window
Once the initial shock of heavy lifting wears off and you’ve gained some skill, then what I prefer to do is give a “rep window” for you to stick to. In simpler terms, let’s say someone’s program says to perform three sets of 8-12 rep bench presses (the rep window).
The goal would be to stay with the same load until the upper rep limit is reached each series. This can last from one session to several weeks. With the latter it might look something like this:
Week 1
- – Set #1: 175×12
- – Set #2: 175×10
- – Set #3: 175×9
Week 2
- – Set #1: 175×12
- – Set #2: 175×10
- – Set #3: 175×10
Week 3
- – Set #1: 175×12
- – Set #2: 175×12
- – Set #3: 175×10
Week 4
- – Set #1: 175×12
- – Set #2: 175×12
- – Set #3: 175×12
NOW the weight can increase 5-10 lbs. and you start the process all over again.
ADD: While this approach works very well 95% of the time, one thing to keep in mind is that some people will always undermine themselves. You’ll give them a rep range to go with (8-12) and they’ll go with it (increasing the load accordingly), but they’ll end up using a load that they can easily do 20 reps with. Alas, it is human nature to follow the path of least resistance. In this case, what I like to do is throw in a pop quiz and test them to see if they’re pushing themselves enough. On their last set I will instruct them to do one set of AMRAP (as many sets as possible). Ideally, if they are locked, it should look like 12-10-9-8. If they deny it, it will look like 10-10-10-17.
Look at the death here.
For Intermediate Lifters
To set the tone, to me, an intermediate lifter is someone who has at least 2+ years of (serious) strength under their belt. That is, they have made a concerted effort to train consistently with barbells, dumbbells, kettlebells, machines, not Orange Theory for at least two years.
At this point, we’re probably past the point of using a rep window for instant loading and need something that accounts for day-to-day and week-to-week fluctuations in energy levels, stress levels, and general craziness.
As I’ve been known to say in the past: some days we show up to the gym feeling like Thanos with all the Infinity Stones in hand and we can push the envelope with our workout. Other days, not so much.
The stronger they get and the more stress they put on their bodies, the more important it is to understand that the “dough” isn’t always there and that sometimes it’s just a matter of getting a few quality reps. rather than hitting a predetermined load or rep range. To borrow a saying from a longtime colleague of mine and owner of Bonvec Strength (located in western Massachusetts), Tony Bonvecchio:
You have to teach people how to load themselves instead of telling them.
One tool to achieve this is using the RPE or Rate of Perceived Exertion (although I prefer to say Effort) system.
Popularized by renowned strength coach Mike Tuchscherer, the RPE system is a rating system that describes how hard or how much effort you should put into a lift.
It generally looks like this:
RPE 10: Max, no reps left in tank
RPE 9: The last rep is hard, but there’s one more rep left in the tank
RPE 8: The weight is too heavy to maintain the fast speed of the bar, but it is not difficult. 2–4 reps left
RPE 7: Weight moves quickly when maximum strength applied to weight; “speed weight”
RPE 6: Light speed work. moves quickly with moderate force
RPE 5: Most warm-up weights
RPE 4: Recovery. usually 20 plus sets of reps. not hard but meant to flush the muscles
An RPE below four is not significant.
So, for example, I can write in a program something like this:
A. Work up to 1×5 @ RPE 8 on the Deadlift
B. Then build up 15 total reps to 90% of the top set above (3×5 or 5×3)
In this case, if someone ends up ramping up to 1×5 @ 275 on their deadlift (at an RPE of 8), then that means following it up with 3×5 or 5×3 at 90% of 275 which is 245 – 250 lbs. In this scenario I know that all subsequent reps will likely be “fast”, clean and crisp and give the athlete a chance to build up training volume that won’t destroy them in the long run.
To quote Coach Tuscherer:
If the RPE system seems awkward at first, don’t worry. You will get used to it and be able to use it quickly. An easy way to measure the RPE of a set is to ask yourself how many more repetitions you could do with a certain weight. This tends to be difficult for workout hotheads who always want to hit the weights but also for the timid who are afraid to push themselves. You must be disciplined to use this method effectively!
Is this approach perfect and is a panacea for everyone. No. But I find it provides a healthy foundation for trainees to work from and teaches them to listen to their bodies.
