Exercise

From Bellybuttonporn

Contents 1 Plan 2 Charts 2.1 Week #1 3 ORMs

Plan

When starting an exercise plan, the obvious questions are "how much should I lift, and how often?" I was a total newcomer, and by all rights still am. However, I did some research. I found a few sites which explain the terms and how to figure out how much to lift.

So after I did the research I created a spreadsheet to calculate everything I needed.

The basic idea is that you figure out your One Rep Max, which is the amount of weight you could successfully perform 1 rep of the exercise. By the way, a rep is just doing the exercise once. So for bench pressing, 1 rep is lifting the bar up, and bringing it back down.

Anyhow, exercise scientists figured out an equation which closely matches the human body's ability to perform exercises. So to not strain yourself you pick an amount you know you can lift. For the bench press, for example, I chose 75lbs. Then I performed the exercise to the point of exhaustion or failure, and counted the number of reps. So I did 9 reps before my form deteriorated due to the fatigue. Feeding these numbers into the calculation gives me an ORM of 96 lbs. If the calculations are correct and I didn't cheat, I can bench press 96lbs once before I am too fatigued or my form is too bad.

Ok, so next we divide the plan up into a 6 week interval. Each week you lift a little more weight until after the 6th week, when you recalcuate your ORM and start over. This will make more sense in a minute.

So for each day, you perform each exercise 3 or 4 times, depending on which one it is. First you do 12 reps (a set), then a set of 10, then 10 more, then finally 8 for those that get 4 sets. The first set uses the least weight, and the final set uses a bit more.

If you're interested, I could supply the spreadsheet. It needs some more tweaking though.

Charts

Note that these are for me, if you want to exercise using this plan, let me know and I can give you a blank spreadsheet. If you use these numbers you might hurt yourself, or might not get a worthwhile workout.

(yes, week 4, 5, and 6 are the same)

Week #1

Exercise	ORM	12	2x 10	8
Bench Press	144	80	85	95
Barbell Curl	75	40	45
French Press	95	50	55
Bent-over Row	94	50	55	60
Military Press	90	50	55
Shrugs	229	125	140
Squats	428	235	255	280

ORMs

Exercise	April 10	May 22
Bench Press	96	144
Barbell Curl	63	75
French Press	57	95
Bent-over Row	86	94
Military Press	72	90
Shrugs	186	229
Squats	257	428