Simple Arithmetic

As you perform your workout, all you need to do is keep track of how many minutes it rakes to do each exercise (bench press, dead lifts, shrugs, etc.), how much weight you're using, and how many reps and sets you do with each weight. Record this information on the Workout Record form.

Caution: Warm up completely before you start to time your workout. To warm up, utilize only the barest amount of energy and movement required to thoroughly warm up the joints, muscles, and connective tissues of the body parts you're going to be training, and perform only enough sets to obtain a slight pump and to achieve viscosity in the joints. For example, start out with just the empty bar you're about to utilise and perform 1-2 sets of fairly high (20-30) repetitions with it. Then add what for you is some appreciable resistance and perform 2 more sets of moderate reps (about 10-20). Add weight again and, if needed, perform 1-2 more sets. You should be adequately warmed up by this point and ready to start your real sets. For the sake of consistency, try to use the same warm-up routine every time.

Here's how to use rhe Workout Record:

O Enter the time of day that you begin your workout. This will be used to calculate your overall performance. In all cases you should be sure to fully warm up before starting rhe clock on your workout. You should first perform your warm-up, taking as long as you like, then start timing your Power Factor Training. Your warm-up should never be counted as part of your Power Factor. Doing so will lead to an incentive to use heavy weights too quickly, ultimately causing injury. Warm up completely before you starr to time your workout.

© Enter the time of day that you finish your workout.

© Subtract your Start Time from your Finish Time to get the Total Time of your workout. Always express this in minutes only (for instance, 95 minutes, not 1 hour and 35 minutes). Enter this time at the top of the page and as the Total Time on the last line. The Total Time includes all the time used from the beginning of your workout (but not the warm-up) to rhe end. It includes rests between sets and rests between exercises and the time you spent changing weights and getting a drink of water. It is not just the sum of your individual exercise times.

o Calculate the total weight lifted per set by simple arithmetic. For example, if you perform 20 repetitions with 105 pounds, you multiply the two numbers to get 2,100 pounds. If you do 2 sets at that weight, you multiply by 2 to get 4,200 pounds. Put another way, you've lifted 105 pounds 40 times for a total weight lifted of 4,200 pounds. Again, do not include weight lifted during your warm-up. The warm-up itself should not degenerate into a workout.

© Calculate the total weight per exercise by adding the row of subtotals.

© Measure the exercise time from the time you start each individual exercise to the time you finish. It should always include the time you rest between sets. It should not include warm-up time. You will find a stopwatch very helpful for measuring this time.

o Calculate the Power Factor by dividing the total weight by the time it took to lift it. So, if you lift 16,730 pounds in 7.5 minutes, your Power Factor is 2,231 pounds per minute (16,730 -5- 7.5 - 2,231). This is the power output of your muscles. On average, every minute you lifted 2,231 pounds. If you can increase that number on your next workout, you will know that you have increased the overload and gained strength.

o To calculate the Power Index, multiply the total weight by the Power Factor, then divide the product by 1,000,000.

© Calculate the total weight for the workout by adding the total weight from each exercise (in this example, 16,730 + 13,040 + 8,940 + 72,785 + 72,680 = 184,175 pounds). This number represents the total amount of weight you lifted during your workout.

WORKOUT RECORD

Start Time: % : 05 fVM- Finish Time: _ ? 5 I A,M_i Total Time: fi» Util.

VMgM ffcps SfCs

DfcAD LIFT

O 4,WO: SMtH-SflMft Scttow 3,100

155 it I

Subttti H,630

"lin" Reps SMh

O 4,WO: SMtH-SflMft Scttow 3,100

fiBCTSf

fctfMevr.' Ib/liO,- T/i ^«»^yi

Pomn*njL

-Exercise: BÉ-NCH PfcESS

vJ

(hps Seii

fieja Sen

WogM fBpi Site

«»g« fcpj Stte

WHJW flip: 5ifc

Mes» S«

llOx |5xl

140 15 1

IW> 13-1

Ib0<|| x |

115 « «1

x x

Sutttfa - i.bOC

soaaui - 4,1X0

2,0*0 :

SJft«*

'•j-OiaSM -l,H0t) t

Ssûioul- as

run*/ 13,040 r- 1,581

-Exercise: L*T fULLDOvO^S

rnir« fees Sen

WtfgM ftps Sen

Wrçr» »«pi S«s

ftfigh! fteps Ses

ItagM lep; S«5

UO* L

10* IV 1

SO « 14 ' I

90 < 14 1

100 13 1

x x

SuKttti; 1,11,0 :i

2,510

Sutft<.ii-|£lO

Sn«-i> i,«ma

1,100

Sxloul • »

fcawseJ

A»to.v jUHîf

«■rh*. ILf

■ Exercise: tEb ?R£SS

«Vt.grr (tow Sets

WVÇM HfpS Stftî

Vfcifl« Rtçs Ssts

VOi.yi Rew Sets

fteçftt Rtçs Set}

WhQhl B®î Sctl

ioo 2-Ox I

4«) 2JD- 2.

450 10-2.

500 2* I

52S -2J A

540 11 |

Sublo&l - fe.OOO ')

SitlcW- 16,600

;«..!• 18,000

3 UIM. Il,îfl0lû

Stffal» 1,615;

Suttctt -10,14/»

tel

11,1 IS r _

Ink

- Exercise: TOI PR£t>S

WfitgU ftjpj Stis

MWgM fitçs Srts

rtngW R«n Sas

WllJ)« ft»! Sill

WÉigM s«n

ftuyt Ras Stu

350- 2X> 1

W 20« Z

450x20 2.

506 if|

525 x 20•|

9fftx|i -1

Sottofci 1,000 >

Suwcte 16,w

Stftou «,000

SoW:ol-|2,0»lti

Su:' ' 10,500 !

Sutr.'ii

ùeamS Itfrttv* TlJdG* T>r* 7 mn Atttfidty 10,#3 ft»'«.- TS5

OVERALL WORKOUT: Jta tiw? IjHj^r , j^B^e «wft» 737^

fwc's? SirfJtoU' r iViVirW x ffapj x Sers • Pom ficto/ - ib/min ■ F\m< tafcx - Total IW&W x ftaw toot + r.OW.Of»

® To find the Power Factor for rhe overall workout, divide the total weight by the total time. In this case, 184,175 + 46 »4,004.

® To calculate the Power Index for your workout, multiply the total weight by the Power Factor, then divide the product by 1,000,000. In this example, 184,175 x 4,004 - 1,000,000 - 737.

Filling in this form will give you all of the data that you need to measure the effectiveness of this workout, engineer the next workout, and keep your progress steady and consistent while avoiding overtraining.

EVERYTHING IS RELATIVE

The Power Factor measurement was adopted because of its simplicity. However, in some respects it is a relative measurement. In other words, as stated earlier, it can only be used as a comparison of similar workouts. For example, if you perform full-range exercises today, strong-range exercises tomorrow, and "super slow" exercises the next day, the associated Power Factors won't mean much when compared. However, if you were to adopt full-range training or super slow or virtually any other method for a few-weeks at a time, your Power Factor numbers would still be an excellent way to compare the intensity of each workout and to ensure progressive overload. In fact, they would be indispensable.

The same proviso holds for comparing Power Factors of different individuals. If one person moves the bar farther or deliberately moves slower, then he may have a lower Power Factor number than someone else despite actually being stronger. Such comparisons are irrelevant, so don't spend any time worrying about them. Just work on improving your numbers.

Lessons You Can Learn From Fitness Classes

Lessons You Can Learn From Fitness Classes

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