There is a reasonably well established relation between %1 RM and the number of reps you can perform with that weight, though this relationship has been shown to differ according to the exercise, muscle fiber type and training background of the client.

I assess trainers’ programs from time to time and one thing that drives me crazy is trainers prescribing percentages of 1RM without having done a 1RM test! That’s complete BS (sorry!)

If you want to use percentages you have to perform a 1RM test. You can also do a submax RM test and from that score predict a 1RM and from that 1RM calculate your training weight.

The predictions of 1RM from submax tests are not accurate and since there is also uncertainty about the number of reps you can do with a given percentage of your 1RM, you are basing your training programs on TWO steps filled with uncertainty - NOT recommended

Here is my typical approach, in situations where I don’t do a 1RM test.:

1. I chose the repetition bracket based on the training goal (ex 8-12 for hypertrophy)
2. I start the client of on a weight where the client experiences an RPE of 3-4 out of 5 when performing 8-9 reps.
3. The weight is increased with 1-5 pounds (depending on the absolute load used) when 1 or more sets of 12 reps can be performed with spotless technique.

I am interested in learning how YOU start YOUR clients on a new exercise?

I honour the place in you where we are both one,
Karsten Jensen

PS: Whether a progression involves percentages or not, starting at the right level is crucial for long term success with periodized programs. We don’t want to break the athlete and we don’t want to waste their time either.

I was recently asked about the benefits of the so called Hindu Push Up.

The person, who asked me had tried Hindu Push Ups and did not understand all the fuss that the Hindu Push Up created.

The PRIMARY benefit of the Hindu Push Up is strength or strength endurance in a closed chain “push pattern” (check out “Primal Patterns” by Paul Chek).

The “fuss” about the Hindu Push Up may be justified by looking at secondary benefits of this ancient exercise.

The secondary benefits of Hindu Push Ups are:

1. Dynamic mobility (extension of the spine)
2. Static-dynamic mobility of calves and hamstrings and shoulder joint (flexion)

Hindu Push Ups is not the most effective in pure muscular stimulation because the load on the arms is reduced during a significant portion of each repetition (the head down position).

Whenever I create training programs, I create synergy between exercises by choosing exercises with secondary benefits that support the primary benefit of another exercise.

For example, if an athlete has tight hamstrings and also has push ups as a relevant exercise, I will often prescribe Hindu Push Ups.

I honour the place in you where we are both one,
Karsten Jensen

PS: Exercise selection should also be systematically changed over the course of a 16-20 week training program and this CRUCIAL component of effective programming is naturally covered in The Flexible Periodization Method available April 1st, 2010.

Periodized programs (programs with planned variation) yield superior results to non periodized programs.

That has been proven over and over again (Study the execellent “Essentials of Strength Training and Conditioning” if you want the details).

However, for some - rare - clients, periodization is COMPLETELY irrelevant to their current status.

Here is an answer I recently gave on a forum. The question was about training techniques for a morbidly obese client.

“In what context are you using the term morbidly oboese? In the statistical sense that a person with this body weight has an increased chance of dying?

“In my opinion the key to helping a client like that is to address the ROOT CAUSE of the problems, which always follow the sequence of spiritual,mental, emotional and physical.

You must find out, WHY this person is so overweight. Are there spiritual, mental, emotional issues? Lack of selfworth, emotional pain, etc? (Refer out if you don’t have the skills to conduct such an analysis). Does the person have some kind of disease that turns a carrot into 10 pounds of fat?

With a high degree of certainty this person has problems with his/her internal biochemistry. Refer to a naturopath for a full check up.

“Eathing healthy” in this case is not enough and most likely the cause of the problem is not lack of  exercise. You cannot become morbidly obese by not exercising (if you eat normally).

I agree with the previous posts in terms of exercise prescription, but I bet that is not the root of the problem.

I honour the place in you where we are both one,
Karsten Jensen

PS: Even though periodization is irrelevant to the client in this case, my upcoming book the Flexible Periodization Method shows you which types of training/treatment a client like this should use, BEFORE beginning normal training.