Step Three: The goal for all five exercises should be the same weight.
Establishing the same weight for all five exercises is to develop ultimate full-body strength. To explain further, imagine the ability to curl 200 lbs and bench press 200 lbs. The bench press portion will be more manageable if you curl 200 lbs, but that's not the case.
Many people can bench press a lot but can't curl anything. On the same note, these people may also lack strength in the legs and shoulder areas, leading to less weight used during squats and shoulder presses. The ability to complete the same weight with your arms, legs, chest, shoulders, and back shows overall strength, which means you are strong in all areas of your body.
This type of power resembles comic book heroes, not your everyday strongman in the gym. You must set an overall weight goal for all five exercises to achieve this type of strength. One weight for all five exercises?
That's impossible. When reading that last portion of the theory, this common thought will go through anyone's mind.
Let me explain the method to the madness for setting the same goal weight for five exercises across five different body areas.
Start small.
Use lightweight, to begin with. Of course, some exercises will be easier to do with a lighter weight than others, but this method is about creating a solid all-around body. To make this goal more achievable, use the procedure below to calculate your starting weight for all five exercises.
How to calculate your starting weight
Write down your five exercises.
Next, find out your max weight on each of the five exercises. You can find your max by using the weight you can only perform two repetitions of.
After finding your max weight on all five exercises, multiply that number by .30 or 30%.
After getting the following five numbers, add them up, divide them by five, and use that average number as your starting weight for all five exercises.
Example.
Barbell Bicep Curls: 80lbs x .30 = 24lbs
Barbell Rows: 315lbs x .30 = 94.5lbs
Barbell Shoulder Press: 125lbs x .30 = 37.5lbs
Barbell Squats: 315lbs x .30 = 94.5lbs
Barbell Chest Press: 225lbs x.30 = 67.5lbs 24 + 94.5 + 37.5 + 94.5 + 67.5 = 318/5 = 63.6
The number is 63.6; round the number to 60 lbs per exercise as your starting weight. Always round down, not up.
Next, head to a gym and find your max on all five exercises. Use the equation to find your goal weight and write your goal weight down not just on a piece of paper but on your wall. Write it somewhere prominent to see it daily, then go out and achieve it.
We live in an age of smartphones now, so write the goal on your phone and set daily alerts that prompt you to achieve that goal.
As a fitness professional, using this theory also makes setting goals for your clients easier because you will only have to focus on a few exercises every session, which leads to more consistent workouts and faster results.
Pick up a copy of the full book "Faster Stronger Wiser: Challenge Yourself"