Sometimes, like once a year, I test my different exercises to see where my weaknesses are.
Then I know which exercises I need to train more in the future
in order to bring the ratio between different exercises to a reasonable level.
This helps with injury prevention.
For the appropriate proportions between the various exercises,
I have created a table based on tests by Charles Poliquin.
Ideally, the exercises should all come out in one line.
For example, I'll take a 95 kg bench press.
Then all the other exercises should also be in the row where the bench press is 95 kg.
I can find out where my strongest exercise is based on my current training.
For example, if I now do 30 repetitions on the bench press with 40 kilos,
then I know exactly which row I have to look at
in order to do the other exercises with 30 repetitions as well.
For example, I find out that I'm much weaker at triceps overhead extension
and then I also know that I have to work on this weakness in the next time
until I'm there on the same row.
For example, with the bench press, I know that all I have to do is maintain the strength.
I work the other exercises more to get it all into that row.
The optimal ratio is of course wishful thinking, because we do not live in an ideal world.
However, it's always good when you get the exercises very close to each other.
The typical weak points are often triceps, hamstrings and lower back.
Then there is often a disproportion between the upper body and the legs.
You can always work on that.
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