Time is ticking … ⏱ ... 8% of the year has already passed.
Time is a profound concept, it stops for no one.
It's the last day of January 2019 and time won’t stop for you this year.
But this post isn’t meant to make you feel frantic, by maybe reminding you how you haven’t done all of the things you said to yourself you would do at the beginning of the year, rather it's to make you consider the opposite.
Time is something we live with, and the good news is we can choose our own rules in how we live with it. So lets rephrase that opening sentence to... only 8% of the year has passed meaning there is over 90% to move towards what you want this year.
With any new habit or challenge, we get to determine the time frames for our goals. So whatever your working towards, use time to your advantage. We all have the same amount for every day and we all get to choose how we spend it.
Like I mentioned in the post about the RPE scale, one of the biggest mistakes I see people make in the gym (past the beginner stage) is not quantifying how much weight to use on a given exercise. In addition to the RPE scale, another way to do this is calculating weight based off from a one rep max. That is called percentage based training. This style of programming makes it easy to build in progression week to week. In my opinion, there is a benefit to using both percentages and RPEs in your training. If you have a solid idea what your maxes are, percentage work can be a good option.
The relative intensity chart provides a nice starting point when designing a percentage based program. It's more of reference than anything. Keep in mind, everyone responds a little different to load. 80% might not feel the same to everyone and 80% might not feel the same to you everyday. It's also important to note the accumulation of fatigue in a multiple set workout. For example, based off the chart one set of ten at 65% is only "moderately heavy", but if done for 5 or 6 sets it probably would be closer to "very heavy".