10 Week Lift Peaking Cycle

For those that want to improve their strength in particular lifts I have created a ten week lift peaking cycle.

This 10 week lift peaking cycle caculator is perfect for Powerlifters who want to work on their deadlift, benchpress or squat in the run up to a meet. Work on your lift using this peak cycle and you will hit your peak for week 11...meet week.

Some of you may wonder how the peak cycle works. Well basically the cycle works by building you up to your one rep max by getting you to lift specific percentages of your one rep max over a period of time. You will find by the end of your peak cycle when you attempt your one rep max it will be easily achieved and you can put extra weight on to the bar.

To get your 10 week lift peaking cycle calculator click here

I hope you like this new addition to my free tools and any feedback would be greatly appreciated!

Bodybuilding Body Composition Calculator

When bodybuilding body composition is very important. Bodybuilding is all about sculpting the body to be as asthetically pleasing as possible and to achieve this you need your body to be as totally in proportion like an Adonis.

What becomes an issue with bodybuilding is that some areas of the body develop quicker than others due to a persons genetic makeup, this makes it difficult for a bodybuilder to really manage the way they train to achieve the ultimate dream of true size that is proportionate.

To help all the bodybuilders out there I have developed a body composition calculator in Excel that works out the development of a bodybuilders individual body parts in relation to their height and weight. the calculator advises whether each body part is under developed, developed or over developed in relation to all other body parts.

To get your free body composition calculator click here

Please feel free to come back and comment on this body composition calculator.

One Rep Max Calculator

The one rep max is an important part of strength training, basically the one rep max is the heaviest amount of weight a person can carry out one rep with perfect form. Essentially the one rep max determines a persons strength.

The one rep max is used in Power lifting where power lifters are compete by lifting the heaviest weight they can for one repetition in the bench press, squat and dead lift.

One difficulty with the one rep max is that many people do not know what their max weight to lift is and are uncomfortable trying to lift alot more than usual even with the support of someone spotting them.

To help support your training I have built a one rep max calculator in Excel, this uses the most common of all formulas which is









but there are two other common formulas which return very similar results.

By understanding what the maximum weight you can lift is you can really get a better understaning of your training schedule and train for what you want to achieve (strength or physique).

Some that are new to training may find their one rep max is not actually as high as the calculator tells them, this will be because their body is not quite used to lifting heavy weight and will not respond well under the pressure of the heavy weights.

Click here to get your free one rep max calculator.

Strength Calculator - Test Your Strength

Today I have a little extra for you, unlike my first extra which was a free weight lifting work out this one is more for fun.

I have created a spreadsheet that will tell you just how strong you are by filling in your weight and one rep max on the bench press, squat and deadlift. To be honest this is all a bit of fun, but it is also a great way to know what your weight to strength ratio actually is.

My strength is currently at super human level according to the strength calculator, but this is very low compared to being a Spartan warrior, Hercules, Superman or even a God!

Why not enjoy the fun by downloading this free fun strength calculator, oh and dont forget to come back and comment on how strong the calculator says you are.

Click here to get your strength calculator

FREE Weight Training Plan

I have been busy on Excel the last few days and have created a FREE weight training plan that will change according to your training aims.

This weight training plan will help to mould what you do and increase your weight training to the optimum level of what you need to achieve your goals set...and best of all I am giving it to you for FREE.

Over time you will notice little extras like this being offered up from myself as I believe that if something like this can support and help your training then it is definately worth me putting a few hours work in, after all this is why I created this site.

To get your weight training plan click here

Please come back and make a comment to tell me what you think of the plan and to give others genuine feedback on what you think.