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Weight Training

# I am currently in my 10th week and having great results. I would like to…

The question

I am currently in my 10th week and having great results. I would like to continue the program I am on after the 12th week but it appears that even if I update my fitness test the intensity level for the new 12 week program starts back at the beginning. How can I continue with the program I am on after the 12th week without having to start all over with the build up of a new 12 week program?? Thanks for your help.

Dan's answer

Dan Wirth, MA, CSCS

Hello, Even though you are "starting over" so to speak, the weights that you will be using will be heavier then they were the first time you performed week 1, 2 etc. Don't think that starting back on week 1 is bad. It is actually good. Switching up the volume (sets and reps) and intensity (weights) of your program is very important for making continued gains. I am not sure what program you are on but the last few weeks of my programs will have lower volumes and higher intensities, whereas the first few weeks have higher volumes and lower intensities. It is normal to feel like you are doing less work because the weights are lighter during the first weeks of a program but the total amount of work being done will actually surprise you. Mentally, I know it can be difficult to go from lifting those heavier weights to "have" to lift the lighter weights. However, let me give you an example that will show you how the amount of work you do during those "lighter" weeks can be substantial. (I hope this comes out ok over the internet\!) Let's say that you do 3 sets of 6 reps with 90 pounds. We can calculate the total tonnage that you are lifting by adding up the sets, reps and weight like this: 6 x 90 = 540 lbs. (this is the total amount of weight lifting for 1 set). Then, let's take 540 and multiply that by 3 (sets). So, the total tonnage for 3 sets of 6 reps at 90 pounds is 1620 lbs. Now, let's also look at another scenario. Let's take the weight all the way down to 50 pounds and let's do some total tonnage calculations on 3 sets of 15 reps with 50 pounds. So, 15 reps x 50 pounds is 750 lbs. Now simply multiply this by 3 (sets) are we get a total tonnage of 2,250 lbs. compared to 1620 lbs. on our first example with the "heavier" weights. So you can see that even though the weight is lighter the amount of work being done is also an important factor. Hope this helps\!

Dan

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