Fitness
Fitness
Click here for some general guidelines for the Fourteen23 approach to exercise!
Click here to create a workout customized to your preferences & limitations!
Click here to check out some relevant Blogs & Podcasts both from me and other experts in the field!
General Exercise Guidelines
Fat Loss
- Elevated heart rate is key
- Higher intensity, more reps, less weight
- Cardio is vital
Hypertrophy
- Focusing on growth (size) of muscles, less on strength
- Fatigue of the muscle is most important variable
- Weight/Reps less important
- Typically ~ 6-15 reps is common
- Moderate rest
Strength Training
- Focusing on strength, less on actual size
- Lift HEAVY
- Low reps and sufficient rest
- Typically ~ 1-5 reps is common
Sports Performance
- Focusing on functional power, less on just size or just strength
- Have to train your body to both move heavy things and move things quickly
- Train muscles in all planes of motion (Transverse, Sagittal, Frontal)
Workout Generator Tool
Weight Guesstimator Tool
If you’re not sure what weight to start out with to get close to the target rep number, fill out the upper portion of the form on the left with some information about how strong you are at that particular lift, fill out how many reps you are supposed to aim for at the bottom and then give that weight a try!
* NOTE: This estimation is mostly accurate if the “Reps” on the top portion are less than 10!
* NOTE: This is just a suggestion based on empirical data and proven studies but the accuracy may vary from person to person. Use with caution and make sure you have a spotter!
Weight Guesstimator Tool
If you’re not sure what weight to start out with to get close to the target rep number, fill out the upper portion of the form on the left with some information about how strong you are at that particular lift, fill out how many reps you are supposed to aim for at the bottom and then give that weight a try!
* NOTE: This estimation is mostly accurate if the “Reps” on the top portion are less than 10!
* NOTE: This is just a suggestion based on empirical data and proven studies but the accuracy may vary from person to person. Use with caution and make sure you have a spotter!
Relevant Resources
Personal Blogs
If you’d like to see more of my content related to fitness, nutrition and personal development with a splash of sports & engineering, subscribe to my blog below!
(PP) Is it Possible to Grow Your Muscles Without Getting Stronger?
Fitness Podcasts
