NEXT STEP 4 UNIT 3
Weight ratio matters. The other day at the gym, I was training next to this big guy, in the D.B. rack area. This young man was doing D.B. chest press with 55lbs, and then he was following it up with chest flys at 20lbs, which is completely out of proportion. There is such a thing called weight ratio in strength training, where you can estimate what your weight should be on specific exercises based on the exercises you’ve done before. Sequence does matter as well, but you are covered in that area. Adjusting weight ratio appropriately is a bit more sensitive, it is an art and a science.
In the case of the young fellow above who was chest pressing 55lbs D.B., he should be following this with a minimum of 30lbs. for the D.B. flys (if doc was on the case, probably more like 40lbs)!
Usually, I mind my own business at the gym, but in this case I couldn’t help myself. It was so pathetic seeing this huge gorgeous stud doing this exercise with such insignificant weight, I decided to step in.
So I kindly asked him if I could make a suggestion. He said yes. I explained to him that his weight ratio was off, that he should be able to do chest flys with at least 30 lbs. To this he responded by giving me a million excuses why he couldn’t.
So I proceeded with my own training. My routine was somewhat similar to his that day. I was chest pressing with 30lbs and doing my flys with 25lbs, which is 5 lbs more than the big man with a million excuses.
I saw he was checking me out. Before I knew it, he picked up the 30lbs D.B and performed his chest flys easily, without any issues whatsoever.
Later, he thanked me.
So how do you know how to adjust your weight ratio?
The energy comes from the ground up, so the first deciding factor will be, how much are you able to do in the leg press. That will dictate your weight range in the chest press, which in turn will dictate the weight range in your flys, shoulder press and so on…..
Here are program samples. These are fictitious weights, they are not yours, understand that everyone is different, but study the 3 programs below, study the weight ratio and make notes about which exercises call for more or less weight, compare with what you are doing in your program and make the necessary adjustment.
This is how you develop a balanced body, free of injuries and it is a crucial part of the overall long term success. This is the DIY way or
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