Acquiring the ability to perform weight training exercises correctly creates a sense of accomplishment and enables you to make each training session more satisfying and productive. As you learn the exercises in steps 4 through 10, you will apply the basic techniques you mastered in step 2 and the practice procedures you will learn in this step.
“Practice makes perfect” is the underlying theme for this step. It consists of a series of five practice activities called practice procedures. Insight gained from these procedures will help you learn exercises quickly and safely, while increasing your confidence, enjoyment, and weight training success. The procedures are as follows:
1. Choose one exercise for each muscle area.
2. Determine the warm-up and trial loads for each exercise.
3. Practice proper exercise technique.
4. Perform repetitions with the trial load to determine the training load.
5. Make needed adjustments to the training load.
Steps 4 through 8 include a choice of one free-weight and two machine exercises that have been selected for those new to weight training because they are easy to learn and perform correctly. In step 9 you will select from body weight and machine exercises and in step 10 from only free-weight exercises. If you are new to weight training, you will choose one exercise from steps 4-9 for each of the muscle groups shown in figure 3.1. If you are an experienced lifter, consider adding exercises to emphasize muscular size, strength, or muscular endurance. Such exercises are presented after the basic ones in steps 4 through 9 and are identified by an asterisk (*) in the text and a * in the captions. If you consider yourself an advanced lifter, you may want to add one or more of the total-body exercises presented in step 10 to your workout.
For all of the exercises in steps 4 through 10, you should read the technique explanations and then study the photos and main technique points. Consider the equipment and spotting requirements of each exercise. Step 11 will explain how to record the exercises you have selected on a workout chart.
Using light loads in the early stages of learning weight training exercises enables you to concentrate more on the techniques required and less on how hard to push or pull. Out of enthusiasm or curiosity, you may be tempted to use loads that are too heavy. Selecting loads that are too heavy, even if your technique is perfect, increases the chance of injury. Avoid this temptation!
Provided next are two safe methods for determining warm-up and trial loads. If you are new to weight training, use the first method to determine loads for basic exercises. If you are an experienced lifter, use the second method to determine loads for *additional exercises.
This practice procedure explains how to use the formulas shown in figure 3.2 to determine the warm-up and trial loads for the basic exercises. If you select one of the first three exercises listed in steps 4 through 9, you will need to identify the coefficient (a number that represents a certain percent of the person’s body weight) associated with that exercise to determine warm-up and trial loads. Each step includes exercises and coefficients that are specific to a certain muscle group. The example provided in figure 3.2 is associated with the chest muscle area from step 4. Realize that using the coefficients results in an estimated warm-up or trial load. Individual differences, combined with the variation in equipment design, make it difficult, if not impossible, to derive coefficients that are without error. Those presented in this text are starting points for determining appropriate loads. If there is a need to convert pounds to kilograms or kilograms to pounds, refer to the conversion chart in the back of the book.
You will notice that for the first three exercises, the letters FW (for free weight), C (for cam), and M (for multi-unit machine—but it can apply to a single-unit machine too) identify the type of equipment that is used when performing them.
After you’ve located the name of the exercise you’ve selected, write your body weight in the appropriate space and multiply it by the number to the right of it (the coefficient). The coefficient is a number that has been derived from studies of males and females who, for the most part, do not have experience in weight training. When multiplied by your body weight, the coefficient can be used to estimate training loads, and using one-half of it provides an appropriate warm-up load. The use of body weight in determining appropriate loads is based on its relationship to strength. This is the same logic used for creating weight divisions in sports such as wrestling, boxing, and weightlifting.
Note that if you are a male who weighs more than 175 pounds (79.5 kg), you should record your body weight as 175 pounds (79.5 kg). If you are a female who weighs more than 140 pounds (63.6 kg), record your body weight as 140 pounds (63.6 kg).
To complete this procedure, round the number to the nearest 5-pound (2.3 kg) increment or to the closest weight-stack plate. This becomes your trial load. The example seen in figure 3.2 is of a female who weighs 120 pounds (54.5 kg) and has selected the free-weight bench press from the three chest exercises available. In this example, the rounded-off trial load equals 40 pounds (18.2 kg) and one-half of that equals a warm-up load of 20 pounds (9.1 kg).
Using this method sometimes results in a warm-up load that is lighter than the lightest weight stack plate on a machine. If this occurs, select the lightest weight plate and recruit a qualified professional to safely assist (by pushing or pulling) in accomplishing the movement patterns involved in the exercise. The bars available for free-weight exercises may pose the same problems. If so, very light dumbbells, a stripped-down dumbbell bar, a single weight plate, or even a wooden dowel stick (less than 1 pound [0.5 kg] in weight) may be used during warm-up sets.
The warm-up load is used in learning the exercise techniques in practice procedure 3, while the trial load is used in practice procedure 4 to determine the training load. Note that the term trial load is used because you will be trying it out in practice procedure 4 to see if it is an appropriate load to use later for training. Trial loads that are too heavy or light can be adjusted using practice procedure 5.
If you are an experienced lifter, you should consider supplementing the basic workout with one or more of the *additional exercises presented in steps 4-9 and, possibly, one or more exercises from step 10. Additional exercises with an asterisk (*) or an 
. If you do, you will need to follow the approach described next to determine training loads for each *additional exercise. (If you chose an exercise from step 10, follow the directions in that step for determining loads.)
Based on your previous experience and awareness of the weight that you can handle, select a weight that will allow you to perform 12 to 15 repetitions and write it in the “Estimated trial load for 12 to 15 repetitions” column. Then determine an effective warm-up load by multiplying the trial load by 0.6 (or use about two-thirds of the trial load if that calculation is easier), and round the number to the nearest 5-pound (2.3 kg) increment or to the closest weight-stack plate.
The example seen in figure 3.3 is from step 4. An experienced male lifter wants to add the *dumbbell chest fly exercise to his basic program. He estimates that he can lift 35 pounds for 12 to 15 repetitions, which makes his rounded-off warm-up load 20 pounds (35 × 0.6 = 21, rounded down to 20).
The warm-up load is used in learning the exercise techniques in practice procedure 3, while the trial load is used in practice procedure 4 to determine the training load. Trial loads that are too heavy or light can be adjusted using practice procedure 5.
In this practice procedure, you will use warm-up loads while learning the grip, body positioning, movement pattern, bar velocity, and breathing pattern for each exercise. Carefully read the information and directions that follow concerning each of these technique considerations and try to apply them in steps 4 through 10.
Grip. As you learned in step 2, a variety of weight training grip styles and grip widths can be used. For each exercise, learn which type of grip is appropriate and where to place your hands when using that grip.
Body positioning. Body positioning refers to the initial posture of the body, not arm or leg movements. Proper positioning provides a balanced and stable position from which to pull or push. Improper positioning can reduce the benefits of an exercise or result in serious injury.
Movement pattern. The movement pattern refers to how the arms, legs, and trunk move during an exercise. It is important to complete the full range of movement. Performing exercises through the movement ranges and in the patterns shown enables you to get your arms, legs, and trunk more active during each repetition and, therefore, become better trained. Learning and practicing correct movement patterns and ranges also contribute to safer training sessions.
Bar velocity. Velocity refers to the speed of the barbell, dumbbell, or handle as it moves through the range of motion in an exercise. During this practice procedure, getting into the habit of performing slow, controlled movement patterns is especially important. Try to allow about two seconds for the concentric phase (usually the more difficult, upward movement) and two-four seconds for the eccentric phase (usually the easier, downward movement) of the exercise. Doing so will avoid the buildup of momentum that is commonly associated with weight training injuries.
Breathing pattern. Trying to remember when to exhale and inhale can be confusing, especially when there are other skills to remember at the same time. As you practice performing exercises with warm-up loads, learn to identify where in each exercise the sticking point occurs and breathe out as described in step 2. Remember that the sticking point in a repetition is the position at which the exercise becomes most difficult. Inhale during the recovery movement phase.
Visualization is an excellent method to help perform correct exercise and spotting techniques. Use all of your senses while visualizing the correct way to perform an exercise. Try to find a quiet location in the weight room or develop the ability to concentrate even under noisy conditions. Clearly visualize the proper grip, body positioning, movement pattern, velocity, and breathing for each exercise. Concentrate on feedback from your muscles and joints as you mentally rehearse exercises. This will help you learn how the exercise feels when you are performing it correctly.
You may also want to mimic the correct movement patterns of exercises in front of a mirror, making note of the feedback you sense from your muscles, tendons, and joints. Attempt to do this for 1 or 2 minutes immediately before you begin each exercise in practice procedure 2 or 3. Try to find time before each training session to visualize the proper techniques for each exercise until you have mastered them.
The correct load will result in muscular failure on the 12th to 15th repetition when maximum effort is given. Simply use the trial load determined in practice procedure 2 to load the bar or to select the right place to insert the pin or key in the machine weight stack; then perform as many repetitions as possible with proper and safe exercise technique. If the number of repetitions you can complete is 12 to 15, you have found an appropriate training load. Record this number in the “Training load” column on the workout chart located in step 11 (see figure 11.1 on page 146). If you performed fewer than 12 or more than 15 repetitions in any of steps 4 through 9, you have one more practice procedure to complete before moving on to the next exercise.
Because individuals differ in physical characteristics and experience, and because weight training equipment differs in design, the trial loads may not produce the desired range of 12 to 15 repetitions. If you performed fewer than 12 repetitions, the trial load is too heavy. On the other hand, if you performed more than 15 repetitions, the load is too light.
In this practice procedure, you will use a load adjustment chart to make necessary corrections. Once you begin training, you may need to use the chart several times before an accurate training load is determined.
Figure 3.4 shows how the load adjustment chart is used to make needed adjustments to the trial load for the basic and *additional exercises in steps 4 through 9. The example shown is taken from step 4 for someone who performed 9 repetitions with 100 pounds (45.5 kg) in the free-weight bench press exercise. Because only 9 repetitions (instead of 12 to 15) were performed, the weight was too heavy, and so the load needs to be reduced.
Reading across the load adjustment chart, you can see that a 10-pound (4.5 kg) reduction is recommended when only 9 repetitions are performed. The result is a more appropriate training load of 90 pounds (40.9 kg). Follow these same procedures to adjust the trial load in each exercise, if necessary.
Write in the name of the muscle group and the name of the exercise you selected for the chest, followed by those selected for the back, shoulders, arms (both biceps and triceps), and legs, in that order, as shown in figure 3.5. If you want to include one or more *additional exercises, write it on the workout chart immediately after the basic exercise that you selected for that muscle group from steps 4 through 9. If you chose one or more total-body exercises, you will perform it first regardless of where it appears on the workout chart.
Practice Procedures Drill.
Practice Procedure Quiz
Select the correct answer for each of the following questions. Answers are on page 201.
1. For how many primary muscle groups will you choose at least one exercise?
a. one
b. seven
c. nine
2. What body weight should be multiplied by a coefficient if a male lifter weighs 220 pounds (100 kg)?
a. 140 pounds (63.6 kg)
b. 175 pounds (79.5 kg)
c. 220 pounds (100 kg)
3. The warm-up load for an *additional exercise represents what percent of the estimated trial load?
a. 40 percent
b. 50 percent
c. 60 percent
4. At what point in the movement of an exercise should you inhale?
a. before each repetition begins
b. during the sticking point
c. during the recovery phase
5. In which practice procedure is the trial load used to determine the training load?
a. practice procedure 3
b. practice procedure 4
c. practice procedure 5
6. If you performed 12 to 15 repetitions with the trial load, should you continue on to practice procedure 5?
a. yes
b. no
7. If you performed 17 repetitions with 100 pounds (45.5 kg) in practice procedure 4, what is your adjusted training load?
a. 105 pounds (47.7 kg)
b. 115 pounds (52.3 kg)
c. 120 pounds (54.5 kg)
Score Your Success
Give yourself 1 point for each question you answered correctly, for a maximum total of 7 points.
Your score ___
The procedures presented in this step are used in learning the exercises in steps 4 through 10. Begin by selecting one of the exercises shown in each of these steps. Then look up the body weight coefficient for each exercise and determine the warm-up and trial loads as seen in figure 3.2. If an exercise is new, refer to the instructions and photos in steps 4 through 10 to learn the proper technique. Advanced lifters can add any of the *additional exercises and determine warm-up and trial loads using figure 3.3.
If the trial loads are too heavy or too light for the basic or *additional exercises, follow the adjustment guidelines in figure 3.4. Using the procedures in the order presented will make learning weight training exercises very easy, especially if you practice visualizing the correct exercise techniques before practice procedures 4 and 5.
Before performing any of the exercises in steps 4 through 10, take time to review and practice the warm-up and cool-down exercises presented in step 2. Practicing them will serve as a warm-up and provide an opportunity for you to learn how to perform them correctly. Be sure to start and end each training session with the warm-up and cool-down exercises.
Before Taking the Next Step
Honestly answer each of the following questions. If you answer yes to all of them, you are ready to move on to step 4.
1. Can you describe the five practice procedures?
2. Can you determine warm-up and trial loads using an example?
3. Can you determine training loads using an example?
4. Do you understand how to make load adjustments?
5. Have you completed the practice procedure quiz?
In step 4 you will select the first exercises for your program. This step includes four exercises that can be used to develop the chest, each with specific instructions on how they should be performed, from the grip to the lifting movements involved.
