Magic Number

          Welcome to afitnewyou!  This week I want to give you a quick and easy way to freshen up and introduce some fun into your exercise routine.  Whether work with a personal trainer, or you are more experienced in the gym, you know that training routines involve a lot of numbers.  Besides the amount of weight that has to be selected, a routine is designed around a particular number of sets and repetitions.  And these can be varied in so many ways; the numbers of reps and sets are dependent upon your fitness goals, as well as the form that are from e.g. periodization, pyramid, reverse pyramid, etc.  It can become quite confusing!  Its why that idea that you have EITHER brains or brawn is a myth.  But to make things simpler for you, even for just one workout, is to pick a number and use it for all of your reps.  Let that number be your goal that you have to center your workout around.  If you reached that number of reps, you have reached your magic number.

        If you are new to the gym and/or inexperienced when it comes to training, I highly advise at least starting an exercise program with a personal trainer because of the nuances of designing a routine to fit your goals.  But even when I have new clients working with me, I will sometimes employ a magic number to gauge where their fitness level is at.  For example, many people try to reach the round number 10 for their sets, and there are training protocols that use reaching that number to determine what other weights will be appropriate.  But, if you are new to the gym, you can pick a number and see if you can get that to gauge just as well where your strength currently is.  For example, if you use the number 10, and you can curl 10lbs. 15 times, but 20lbs. only 5 times, then your weight to use based on your magic number would be 15lbs.  You can then use that weight to see if you can get three sets of 15lbs. for that magic number 10 reps.  Again, it is better to use a number that will lead to you reaching your fitness goals, but at least you will have a knowledge of what you can perform when/if you start with a trainer.

         Even for the more experienced gym bodies this magic number trick can help your workouts.  One way in which the magic number can help is if you are starting a new routine.  While you are feeling the new system out, you can use the magic number, as a newbie would, to help you choose the proper weights that you would use for the routine.  Another way is when you are just having a blah day in the gym.  We have all experienced this, we get to the gym because we are dedicated, but when we get there, we just dont want to do what we were set out to.  Rather than just packing it up and leaving the gym, use a magic number to get you through your workout.  One way I have done this is by simply doing the same routine I was anticipating doing, but instead, I would make all of my repetition goals the same number, like 6.  Each set I would have to get 6 reps, and if I was able to, I would increase the weight on the next set.  Doing this has a few benefits.  First, it got you exercising in a motivated way when you were otherwise not into it.  Second, it can help you see that you may be able to lift weights that are heavier than you normally would.  And third, this small little change is enough of a break from your normal routine to give your muscles an escape from the memory they developed from your normal routine.

        Another way to use the magic number helps both the beginners as well as the veterans.  You can use the magic number to create your entire workout for the day.  One way to do this is by making the magic number a very large number of reps, such as 100.  Whether you are new to the gym or a gym rat looking to break up the routine for the day, doing this will help both of you.  I do this a few times a year, where I will make my entire workout's goal to reach a certain total number of repetitions, such as a total of 150 pull ups for my back routine for the day.  You can combine the number with multiple body parts as well, for example aiming for 500 body weight squats, 200 push ups, and 100 pull ups.  The key with ANY workout routine is to make the magic number appropriate for you.  It needs to be attainable but challenging.

          So what's your magic number?  Whether you are just starting out, looking for a quick assessment, or just want to change it up, even for a bit, sticking to a particular number will give you a new focus in the gym.  While training it is important to stay focused on your goals, and when things get a bit tiresome, use the magic number to keep your eyes on the goal.  Exercise is a science, and designing a routine can be quite intricate with figuring out the proper number of sets, pounds to use and repetitions to get.  But everyone once in a while the magic number can help you stay focused on achieving a fit new you!