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On this page, you will find information and links to other pages regarding pertinent information about the weightlifting and cardio plans that have been created for you. Please take the time to read through this section carefully as it will affect the efficacy of the plans. And if  have any questions, please head over to the Contact Us page and let me know; I’m here to help!


     Percentage of one repetition maximum. This is a measure of how much weight you should be lifting for a given exercise. So if I get my plan, and I see that my bench press is suppose to be 75%1RM, that means that the weight for my bench press should be equal to 75% the heaviest bench press I can do. But, how do I figure out what my 1RM is for any exercise? I’ve been using One Rep Max Calculator - Strength Level for as long as the website has been around, and I’ve never had an issue with the numbers it’s given me. For example, once you find your 1RM for your bench press using the link, it comes back with 200lbs, and your plan has your bench press weight at 75%1RM. That would mean that you would be benching 150lbs (200*0.75) for that exercise.

% Intensity

     This one is subjective unless you have a heart rate monitor, which at that point you can get pretty accurate numbers. If you don’t have one, you can come close, but you’ll obviously be off a bit. Target Heart Rate: Chart, Meaning and Heart Rate ZonesHave a read of this website. I think it does a very good job at explaining what heart rate zones are, and what intensity levels are associated with which zones.

Types of Muscle Contractions

     You ever wonder why we’re called CEI Focus Training? Well, it comes from the three types of muscle contractions – concentric, eccentric and isometric. Every exercise and movement you do in life puts your muscles through these three different contractions. Those who train for all three will go through life with fewer injuries, be strong and have better control of their bodies. In general, these isn’t a single person who would not benefit from training the different muscle contractions. You can read the Wikipedia article here. It’s a bit technical, but here’s a better summary of it:

Concentric: the muscle shortens while it contracts. This is 90% of the exercises you see at a gym, and what most people think about when they hear weight lifting.

Eccentric: the muscle lengthens while it contracts. This is also known as “negatives”, and would be when say, you start your bench press with your arms fully extended and then slowly bring the weight down towards your chest.

Isometric: the muscle stays the same length while it contracts. The quintessential isometric exercise is the plank. You are contracting many muscles, with a focus on your abdominal muscles, and working very hard to remain very still.



     This is how to perform the exercise, breaking it down into it’s three types of contractions. It is written as C-E-I, where CEI are written out in numbers. Each number represents the number of seconds you will take to complete each contraction. The standard way of writing how you would normally do an exercise is 1-1-0: one second up, one second back and no hold in between. As an example, if you get a bicep curl on your exercise plan that has 2-2-5 for it’s timing you would: start with your arms fully extended against your thighs. Take two seconds to pull the weight to your shoulders, then hold the weight at your shoulders for five seconds while still contracting the bicep, and then take two seconds to lower the weight back down to the starting position.

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