Muscle Building 101 | Part 1 – Analyzing, Measuring, and Setting Up Your Workout

When you have a goal of building as much quality muscle as possible, the top two primary variables you need to get into place are your training and your nutrition.

Building muscle is technically a process of stimulus followed by a period of recovery. At its very essence, it is your body feeling a stress and preparing to handle that stress again in easier fashion, if it is to face it in the future.

In this series of articles, I am going to take you through everything you need to know in order to create your IDEAL muscle-building blueprint.

This first part of the series goes over one of the most important things for the goal: analyzing, measuring and setting up your workout.

How to measure a workout

As the saying goes, “what gets measured, gets managed.” And working with weights makes measuring, and then managing, easy.

Think about it…weights are numbers. And when we have numbers, there is a certain level of mathematics involved.

That is to say… There is actually a mathematical formula for muscle gains.

Your workout can be measured by 3 main variables:

Intensity
Volume
Density

Intensity is a measure of how close you get to your maximum strength capabilities.

The closer you get towards lifting towards your maximum effort, the higher your intensity is.

Volume is a measure of your total working weight, for all of your exercises, sets, and reps.

You can measure volume using this formula: Weight * Sets * Reps = Volume

For instance, using 100 lbs for 2 sets of 10 would create a volume of 2000 lb (100*2*10=2000 lb)

Finally, we have density, which is a measure of your volume, related to the total time needed for its completion, including rest times.

To measure density, you use this formula: Volume / Total completion time = Density (lb per minute)

For instance, if those 2 sets of 10 with 100 lbs take you 2 minutes to complete, this would be a density of 1000 lb/min.

But How Do You Measure Intensity?

Alright, so far you learned the following:

Volume = Weight * Sets * Reps
Density = Volume / Total completion time

But how exactly can you measure intensity?

Well, here comes the practical part.

To get an idea of how to measure intensity, first you must know what 100% intensity looks like for you (for a certain exercise). This requires finding out the weight you can lift for one single repetition, giving you data on what your maximum strength capabilities are.

How to test your 1 rep max

Before we get to the actionable steps, if you are a beginner, you should avoid testing your one-rep max as it may lead to injuries. Instead, use the same scheme but go for a 5-rep max instead, where you use a weight that takes your muscles to failure at around the 5th repetition.

Here are the steps to testing your one-rep max:

Warm-up with about 5 minutes of light cardio
Do a brief dynamic stretching routine to get each joint through its range of motion
Do a set of 10-20 repetitions with no weight on the bar (or a very light weight)
Rest for a minute
Load the bar with a weight you can do for 12-15 reps, but only do 6-8 repetitions
Rest for 2 minutes
Load the bar with a weight you can do for 8-10 reps, but only do 4-5 repetitions
Rest for 2 minutes
Load the bar with a weight you can do for about 4-6 reps, but only do 2-3 repetitions
Rest 3 minutes
Load the bar and attempt a one-rep max
If successful, rest for 3-5 minutes and increase the weight
Keep doing steps 11 and 12 until you reach the weight which is certainly your one-rep max

This same scheme can be used by beginners for the 5-rep max method.

Calculating Training Intensity

If you look at a workout objectively, the level of intensity is what determines how many repetitions you can do. Knowing your max intensity allows you to calculate the ideal rep range for your training goals.

If your goal is to gain as much strength as possible, your main focus should be training above 85% intensity, which will put most people in the 1-5 rep range (known more as the powerlifting training rep range).

On the other hand, if your main goal is to have a bodybuilder-like physique, you are best off focusing on the 65-85% training intensity, which will put most people in the 6-15 rep range.

Why You Would Even Need to Know All of This Information

The reason this is all important is that the ratio of these variables is what will determine how the muscles work, what type of energy it uses, and thus, how it develops. Making it part of what will allow you to create your ideal muscle-building blueprint.

In the next article, I’ll explain to you exactly how these variables affect the way the body provides energy.

See you in part 2!

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Machines vs. Free Weights: A Comprehensive Look at Strength Training

February 10, 2025

The debate over the superiority of machines versus free weights in strength training has persisted for decades. If you’re searching for a personal trainer in Nashville to help you navigate your fitness journey, understanding the roles of both training methods is essential. Rather than viewing them as competing approaches, it's crucial to recognize how they complement each other in an effective workout program. Machines: A Controlled Environment Machines offer a structured and guided approach to resistance training, making them a staple in almost every gym. Their defining characteristic is the fixed path of motion, which stabilizes the weight and controls movement. This design simplifies strength training, making it accessible to a broad audience, including beginners and those recovering from injuries. For individuals new to personal training in Nashville TN, machines can provide a safe introduction to resistance training. They help users focus on primary muscle engagement without worrying about balance and stabilization. For example, performing a chest press on a machine allows users to isolate the pectorals and triceps without the additional challenge of stabilizing a free weight. However, the structured nature of machines can also be a limitation. Since they guide the user along a predetermined path, they may not accommodate natural joint movement, potentially leading to discomfort or reinforcing imbalances over time. Additionally, machines often bypass stabilizing muscles, which are crucial for functional strength and overall balance. Machines shine in rehabilitation settings, allowing targeted muscle engagement without overloading injured areas. They are also highly beneficial for bodybuilders focusing on muscle isolation. By eliminating the need for stabilization, machines enable lifters to apply greater intensity to specific muscle groups without compromising form. Free Weights: Freedom and Functionality Free weights—including barbells, dumbbells, and kettlebells—offer unrestricted movement in multiple planes, making them highly effective for building functional strength. This versatility makes them an excellent choice for athletes and individuals seeking fitness training in Nashville that translates to real-world activities. Unlike machines, free weights demand more from the user, engaging a broader range of muscles with every exercise. For example, a barbell squat not only strengthens the quadriceps and glutes but also recruits the core, back, and smaller stabilizing muscles to maintain proper posture and control. Free weights allow for greater flexibility in workout design, with countless variations of exercises that can be tailored to specific goals. However, this freedom comes with a steeper learning curve. Without proper guidance, improper technique can lead to injury. This is where working with personal trainers in Nashville TN can be invaluable. Free weights are particularly effective for compound lifts such as squats, deadlifts, and presses, which work multiple muscle groups simultaneously. However, they can be intimidating for beginners who struggle with form or balance. This is where combining machines and free weights strategically can be beneficial. The False Dichotomy The debate between machines and free weights often presents them as opposing choices, but the truth is they serve different purposes and can coexist within a well-rounded training program. The best approach isn’t about choosing one over the other, but about utilizing both based on individual goals, experience level, and training context. For beginners, machines build confidence and establish foundational strength. As they progress, incorporating free weights enhances balance, coordination, and functional strength. For advanced lifters, machines provide a means to isolate specific muscles after heavy compound lifts. For example, a well-structured leg workout might include barbell squats to develop overall strength and coordination, followed by machine-based leg presses to target the quadriceps with greater intensity once stabilizing muscles are fatigued. Beyond the Gym The discussion also extends beyond gym settings. Many proponents of functional fitness argue that free weights better prepare the body for everyday movements like lifting, carrying, and climbing stairs. These activities require the integration of multiple muscle groups, similar to free-weight exercises. But one thing I am steadfast in saying is that “a strong body is a functional body.” So, any form of training that has a progressive strength element to it should be viewed as “functional,” whether it be machine or free weights. Yet, not everyone trains with functional fitness as their primary goal. For bodybuilders focusing on muscle hypertrophy, machines provide an efficient way to target specific muscles without exhausting stabilizers. This makes them particularly useful for individuals working with personal trainers in Nashville who specialize in body recomposition and aesthetics. Conclusion The choice between machines and free weights isn’t about right or wrong—it’s about how each fits into a well-designed training program. Machines provide safety and simplicity, making them ideal for beginners and focused isolation work. Free weights offer versatility and what is viewed as a more functional strength development, challenging the body in ways that extend beyond the gym. Instead of viewing them as competing options, think of machines and free weights as complementary tools. A personal trainer in Nashville TN can help you develop a program that strategically integrates both, ensuring optimal results based on your fitness level, goals, and needs. By leveraging the strengths of each method, you’ll maximize muscle growth, minimize limitations, and create a sustainable training regimen for long-term success. If you’re looking for expert guidance on incorporating machines and free weights into your workout routine, consider working with personal training in Nashville TN. Contact me today to take the next step in your fitness journey !