Timing is an important element in weight training. Novices often ask questions in terms of: "How often?" "How long?" "How many?" And the answers vary widely between different weightlifting styles. My personal program is not a copy of any specific "style" of weight training, but rather, a combination of generally accepted ideals. The timing parameters that I attempt to control are:

• The number of repetitions per set;
• The period of rest between sets;
• The number of sets for a given exercise;
• Which exercises are done during a given session;
• The period of rest between sessions; and
• The number of sessions per week.

Generally, my weight training program involves a "high intensity" approach:

• Heavy weights;
• Few repetitions;
• Few sets; and
• Lifting to "failure.

However, my personal program should not be confused with the program known as "High Intensity Training" or "HIT" because it differs in several aspects. I attempt to avoid strict, unchanging routines and dogmatic rules. As I stated in the beginning, muscles grow through the process of "adaptive hypertrophy," which occurs when a muscle increases in size in order to meet increased functional demands. Forcing muscles to adapt should involve more than just increased weight; it should include changes in the way the muscles are used. Therefore, change is good.

Repetitions

It almost goes without saying: when heavy weights are used, repetitions should be kept low. Naturally, the heavier the weight used, the fewer times it can be lifted. The exception to this rule is the "warm-up set."

Each exercise should begin with a warm-up set. The weight used should be moderately light. The purpose of a warm-up set is not to create adaptive stress on the muscles being used, but rather, to force blood into that muscle group and prepare it for use with heavier weights. In my experience, one set with of eight (8) to twelve (12) repetitions is usually sufficient.

After the warm-up set, the lifter should begin the "work sets." My personal program involves two different types of progressions: "pyramids" and "reverse pyramids." Pyramids involve increasing the weight after each set, which naturally results in a lower number of repetitions. Reverse pyramids involve decreasing the weight after each set and attempting to increase the number of repetitions to the absolute maximum. When using either of these progressions, the maximum weight should yield somewhere between one (1) and three (3) repetitions, and the lowest weight should yield somewhere between six (6) and ten (10) repetitions.

Sets

The type and number of sets performed for a given exercise depends on the routine the lifter is doing. Some sets will be done "to failure," which means that the lifter cannot complete the last repetition without assistance. Other sets may be done for a specific number of repetitions, or "to near failure," which means that the last repetition is very difficult but requires no assistance. The amount of weight lifted in a given set is often stated as a percentage of the lifter's "one rep max" (1RM), which is the maximum amount of weight that the lifter can use to complete a single repetition of that exercise when using good form.

When performing pyramids, I start with a warm-up set, then begin work sets with a weight approximately 60% to 70% of my 1RM. I then perform three (3) or four (4) work sets for a specific number of repetitions on all but the last set. For each set, the weight is increased by an amount approximately 10% to 15% of my 1RM, and the number of repetitions is reduced. On the final and heaviest set, the weight should be approximately 90% to 95% of my 1RM, and that set is performed to failure, which should be between one (1) and three (3) repetitions.

When performing reverse pyramids, I begin with a warm-up set and immediately start work sets with a weight that is approximately 90% to 95% of my 1RM. That weight is then lifted to failure or to near failure. For each new set, the weight is reduced by approximately 10% of my 1RM, and the new weight is again lifted to failure or to near failure. This process is usually repeated for four (4) sets, sometimes more.

When testing my maximum strength in a given exercise, I will usually perform a warm-up set, then proceed immediately to attempt the amount of weight which I suspect to be my 1RM. Sometimes, I will perform a single work set at approximately 60% of my 1RM, but only for a number of repetitions that is not very tiring. It is important not to "burnt out" too early when testing one's 1RM.

Another routine which I have found to be occasionally helpful is the "rest-pause" routine. For this routine, the lifter begins with a warm-up set and proceeds immediately to a weight that is 90% to 95% of his or her 1RM. The lifter then performs a single repetition at that weight and rests for the period of 45 to 60 seconds. The lifter then continues to perform single repetitions at that weight, with 45 to 60 seconds rest between each one, until he or she reaches failure. Generally, only one set per exercise is performed when using this routine.

Rest

"Rest" is an extremely important aspect of weight training. It is an important to consider the amount of rest between sets, the period of rest between sessions, and the amount of sleep a lifter receives.

The proper amount of rest between sets is subject to much controversy. Some lifters claim that it should be less than a minute, while others claim that it should be quite long. Many novice lifters will lift light weights with nearly no rest between sets, perhaps because they are "fidgety" and anxious to be "doing something," or maybe because they fear that they will look lazy if they rest too long. However, it is the general consensus that heavy lifting requires three (3) to five (5) minutes of rest between sessions. It should also be noted that older lifters usually need longer rest periods than younger lifters. In any event, longer rest periods allow the muscles to replenish their supply of ATP (adenosine triphosphate), a chemical essential to short-term use of muscle against heavy loads, and to purge lactic acid, the chemical which causes the familiar "burn" in overworked muscles.

The amount of rest between sessions is also important. Some lifters believe that the same muscle groups can consistently be stressed every 48 hours or so. However, there appears to be a consensus that the major, compound exercises, such as The Squat, The Deadlift, and The Bench Press, should only be done once per week. In order to allow for these extended rest periods, most lifters will arrange their workouts in "splits," working only certain muscle groups during given sessions. Because TheSquat and TheDeadlift are very exhausting when using heavy weights, and because they tend to work the same muscle groups, some lifters, including myself, will usually not do both during the same week, preferring instead to alternate them weekly, or to do only light sets one while doing heavy sets of the other during a given week.

Sleep is also important to muscular development. In order for "adaptive hypertrophy" to occur, muscles must repair themselves and grow larger after each workout; this occurs mostly while the lifter is sleeping. It is suggested that a lifter have eight (8) to twelve (12) hours of sleep per day. While this amount of sleep is not practical for many busy people, including myself, a significant lack of sleep will definitely hamper muscle growth.

Sessions

Lifters should plan what exercises they will perform during a given session. This planning will allow them to organize their "splits" for working given muscle group so that there is adequate rest before the next similar session. I usually lift three times per week, on Tuesday, Thursday, and Saturday. The splits which I generally use are:

• Chest and shoulders;
• Arms, abdominals, and upper back
• Legs and lower back

The split of upper body lifts is generally between "pushing" and "pulling" exercises; the chest and shoulders usually involve pushing exercises, while the arm, abdominals and upper back usually involve pulling exercises. The individual sessions for each split involve combinations of some or all of the following exercises:

Session 1:

• Inverted Weighted Crunches
• Weighted Knee Raises
• Weighted Pullups
• Bent Barbell Rows
• Yates Rows
• Barbell Curls
• Drag Curls
• Incline Dumbbell Curls

Session 2:

• The Squat
• The Deadlift
• Seated Calf Raises
• One-Leg Standing Calf Raises
• Donkey Calf Raises
• Leg Presses
• Front Squats
• Straight-Leg Deadlifts

Session 3:

• The Bench Press
• Weighted Dips
• Incline Bench Presses
• French Presses
• Military Presses
• Upright Rows

I rarely, if ever, do all of the listed exercises during a give session; it is usually preferable to mix them up on a weekly basis. Occasionally, I will mix exercises that would usually be done during separate sessions, but which have some muscle groups in common, such as The Deadlift and Weighted Pullups. Remember, change is good.

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