How Do I Create a Percentage-Based Weightlifting Program?

Daniel Miller, servant-host of the Biblical Anatomy podcast, discusses the benefits of percentage-based lifting in weight training, emphasizing the importance of accurately determining one’s one-repetition maximum (1RM). Determining 1RM allows for the successful use of provided Biblical Anatomy Academy templates, intended for ease of use in the calculation of appropriate weights for different exercises.

The episode highlights the significance of honesty and effort in lifting and advocates for percentage-based lifting as it removes ambiguity on the path toward exceptional results. The servant-host also emphasizes the importance of monitoring form to prevent injury during activity in any such program.

The servant-host suggests variation from week-to-week with one variable (repetitions, sets, rest time, weight, exercise selection, etc.) alteration per program section to maintain focus and better track results. With such a plan of action, one can easily design a year worth of programs, without the absolute need of a personal trainer or strength and conditioning coach.

The episode promotes understanding exercise programming basics and offering resources with further assistance through Biblical Anatomy Academy’s website, https://biblicalanatomyacademy.com. Free resources include a 1RM calculator, acquired at https://biblicalanatomyacademy.com/1RM, and a program template, acquired at https://biblicalanatomyacademy.com/template.