Lifting by the numbers – Part One

You enter the gym to check out today’s workout and are hit with a million numbers.

3×5 at 80% of your 1RM – WTH does all of that mean?!

Here’s a simple breakdown.

Rep(s): A rep (or repetition) is a single movement of any exercise.

The lower the number of reps, generally the heavier the weight.

Set(s): A set is a series of reps of an exercise done in sequence (usually without rest). 

Again, usually the lower the number of sets, the heavier the weight.  It’s not often you want to hit a 1RM twice 🙂

1RM or One-repetition Maximum.

This indicates the heaviest weight you can lift with maximum effort in a single repetition. (safely please)

So what does it all mean?

When you walk in and see Deadlifts – 3×5 @ 80% it’s telling you:

  1. your coach loves you because they programmed deadlifts and it’s going to be a great day
  2. you are going to be doing 3 sets of 5 reps at 80% of your one rep max

Your coach chooses the number of sets and reps based on the goals you want to achieve.  Building bigger muscles (hypertrophy) and endurance requires different training than developing muscular strength and power.  As a weightlifter or crossfitter you will benefit from a training program that incorporates all of these areas.

We’ll go into more detail on hypertrophy, strength, power and endurance and the programming around them in part two.

For more info on ND training and programs come visit us for a No Sweat Intro 🙂