Enter information and select appropriate menus in under Input
section, then click "Calculate".
Calculates weight training workloads based on Actual
Resistance including (a) light
and heavy load variations, (b) weight increases [eg: +5%],
and (c) warm-up resistances [50%]. It also calculates expected
repetition differences between varied loads much more accurately
for many exercises which include a percent of body weight as
a significant portion of the total resistance (eg: Pull-ups,
Dips, Squats, Deadlifts, Leg Raises, etc.).
Select exercise from list if a significant portion of body
weight contributes to resistance. If a particular exercise does
not appear in this list, keep default value set to 'Other Exercise',
indicating the exercise does not include body weight as a significant
portion of total resistance.
Enter full body weight if exercise appears in the pulldown
list. A precalculated portion of body weight will be used to
estimate Actual Resistance. A Body Weight is not required
if exercise does not appear in list. Other Exercise is
selected by default.
Negative number(s) can be used to depict an assisted weight
(as in a machine assisted dip or pullup).
Plan weight variation between light
and heavy workouts or calculate weight increases to be used
when upper rep range has been achieved.
Weight output maybe rounded to nearest whole number or nearest
The sum of added weight and a portion of body weight relative
to added weight. See Calculating
Recommended resistance for warm-up at 50% of Actual Resistance.
For heavy exercises such as Squats and Deadlifts, an additional
intermediate warmup set with approximately 75% of Actual Resistance
is generally recommended.
A negative warm-up resistance suggests performing the movement
in a self-assisted exercise manner, or in some cases on a machine
assisted exercises (eg: assisted pull-ups or dips). See weight
Alternatively, a Percent of Body weight Adjusted One Rep Max
can also be calculated by this field by entering a one rep max
value into the Workout Weight field and selecting the desired
percentage from the Warm-up Percentage pulldown. See rationale
and examples of calculating Body Weight Adjusted One Rep Max:
Pullup and Squat.
Reps with Light Weight
With the lighter weight, as dictated by the Reps / Percent
Resistance Variation selection expect to perform more repetitions
(+) relative to current performance, as displayed in the reps
field next to this weight. This lighter load can be performed
on a planned light day as in a non-linear periodized workout
Reps with Heavier Weight
Calculates the number of reps difference (-) relative to current
performance which can be expected to be achieved with the heavier
weight, as dictated by the Reps / Percent Resistance Variation
selection. This heavier load can either be performed on a
planned heavy day or during a weight progression, after the upper
rep range has been achieved (eg: 8-12 reps indicates weight to
be increased once 12 reps are achieved).