Comparing my work out to the NSCA standards

    The NSCA is the National Strength and Conditioning Association, and they are the premier association in the world of Strength and Conditioning. Apart of the NSCA are certifications that can be obtained. They offer a multitude of certifications to include the CSCS certification. CSCS is Certified Strength and Conditioning Specialist. In terms of fitness certifications this is the gold standard. It is the entry way to working with high level athletes. A big portion of the exam is knowing the practical side of strength and conditioning such as proper reps, sets, load lifted, and which season that particular athlete is in. One way to study is to get 10,000 hours in programming. While I may not reach Gladwell's level of mastery in terms of programming I'll get as many repetitions as possible before my re-take. That is a long-winded way of saying that I'll be writing mock programs during my free time. For the first one I'll take myself and compare it to what I did in the gym today.

    Since I took the ACFT in April my "offseason" would be now during the summer. According to the NSCA offseason is geared more towards hypertrophy workouts that are between 4-6 session per week. Also, since I have been resistance training for over a year, I would be considered advanced. My workout this morning was a chest day. (I do Friday's because every gym bro does chest on Monday's). Also, since I typically workout by myself (at 5am there are very few people in the gym) I use machines instead of the traditional bench press and do not have a spotter.

    I mention that nugget because I do have a 1RM bench max. For the NSCA I would complete my 1RM in 3-5 testing sessions. I use a more goal repetition method which I pick a rep goal and increase the load until that last rep is a struggle.

    Today's workout was:

Machine Chest press 4 sets of 8 reps with 90 second rest

Iso lateral bench press 3x8 with 90 seconds of rest

Dips with added weight (35 pounds) 3x8 with 90 seconds of rest

V bars push down 3x10 with 90 seconds of rest

Bicep curl 3x10 with 90 seconds of rest

According to the NSCA I should be lifting 80% of 1RM with a goal of 8-12 reps with 3-6 sets with 30-90 seconds of rest with increase of weight of 5-10 pounds.

Machine chest press was on point with recommendations

Iso Lateral Bench press I hit the minimum number of sets. Could add another.

Dips same as before

V Bar push down and Bicep curl same as before.

Workout with NSCA standards:

Machine Chest press 4x8 with 90 seconds of rest

Iso Lateral Bench press 4x8 with 90 seconds of rest

Dips 4x8 with 90 seconds of rest

V bar push down with bicep curls 4x8 with 90 seconds of rest.

In order to get the reps with programming I would need to increase volume load with an additional set with increases weight of 5-10 pounds.