recomposer faq

Realistically, sets beyond 30 repetitions (or 50 for certain leg exercises) are no longer training for maximal strength. Measuring or predicting maximal strength capability is impossible from sets with such high repetitions because either the weights are too light, or the method of achieving high reps is thoroughly dishonest (for example, swinging or bouncing the weight or taking multiple rests during the set).

Recomposer is a tool that some body recomposition coaches use to deliver their diet and training prescription. A coach can use Recomposer to create any diet or training program; good or bad. The software has no input into the quality of a coaches advice or service. So, just as you would not choose an accountant based on the software they use, you should not seek a coach for Recomposer. Focus on finding a good coach; Recomposer might be a bonus.

Your program should always be conducted as your coach instructs. Recomposer can be used with any weight/strength/bodybuilding training method; so do not assume your program should be conducted in the same manner as you have previously trained. If your coach has not explained specifically how to conduct your program, ask them.

Skinfold caliper tests – always performed by the same skilled tester – are recommended as the most reliable method for measuring relative change to subcutaneous bodyfat, for assessing body recomposition progress.

If you are unsure about how to perform an exercise in a Recomposer program, do not look to videos for instruction; get expert coaching. Recomposer is specifically designed for experienced weight trainers, or trainers undertaking professional coaching.

On your very first set of each exercise in Recomposer you should ignore the suggested weight! Watch this video for the full explanation:

Instead of using the suggested weight on your first set, simply warm up (as your coach has instructed), choose a moderate weight (as per your coaches instruction), and do as many good-quality reps as physically possible.

After the set, enter the weight and reps you performed into Recomposer and press ‘save’. Recomposer will automatically adjust the suggested weight on every set of the exercise for the rest of your program.

NOTE: it is important that the first set of each exercise is performed for as many good quality reps as possible (ie to ‘failure’). The first set you save becomes your ‘personal best’ (PB), from which all remaining weights on that exercise are calculated, for every set, for the rest of your program, until you beat that PB. If you stop the first set before failure, all future weights will be too light. If you do a lot of sloppy ‘cheat’ reps, all future weights will be too heavy.

Recomposer suggests weights based on what you (or your Coach) recorded you having lifted in previous workouts. If the suggested weights are too heavy, it will be due to an inaccurately recorded set in a previous set or workout. Your coach can reset your weights at any time, and should be consulted as to what was done wrong to set the weights too heavy.

Despite it’s name, the purpose of the calculated 1-rep-max in Recomposer is not, actually, to predict the maximal weight you can lift for 1 rep. It is intended to be used for comparing multiple-rep sets performed with different weights. It is a way of giving a ‘score’ to every set. Used as intended, it has proven incredibly accurate, powerful and useful.

In a practical sense, there is no such thing as a true 1-repetition maximum for most exercises (eg bicep curls, leg presses and lat pulldowns). For most exercises, if one good rep is possible then a few more will be possible; and the point at which the good reps become not-good can be very hard to define. So for the greater majority of exercises, the calculated 1-rep-max will not equate to a weight you can lift for only 1 rep. But the calculated-1-rep-max will still be accurate and useful for comparing and targeting light, medium and heavy sets of multiple reps (in the same form).

On exercises where a true 1-rep-max is possible (eg squat, bench press and deadlift), most lifters need to train specifically for the skill of executing a true 1-rep-max. So, on these exercises, the accuracy of the calculated 1-rep-max will depend on the skill of the lifter and the manner in which both the multi-rep sets and 1 rep sets are conducted.

If a lifter wants to find – or create – inaccuracy in Recomposer’s calculated 1-rep-max, it can be easily done. But the effort would be better spent using the calculated 1-rep-max to make optimal training progress.

NOTE: Recomposer’s 1-rep-max calculation’s are based on uncompromised maximal efforts. That means maximally explosive reps with minimal to no pause between (most) reps.

Performing reps with deliberately slowed or ‘constrained’ rep cadence – ie not an absolute maximal performance – will result in an inaccurate calculated max. However, if reps are performed in exactly the same style, then the calculated max will still provide a usable ‘score’ to use as a target in your next workout, on sets with multiple reps.

Aerobic activity has no direct connection to a person’s body composition; but it does contradict (or confuse) the effect of the diet and training prescription.

Strength performance in the gym has a direct connection to a person’s lean mass. Nutritional intake has a direct connection to a person’s bodyweight. These 2 variables give total control of body composition manipulation. Adding aerobic activity to the equation adds another variable which destroys any ability to objectively analyse and/or plan the diet and strength training prescription.

Cardiovascular exercise or “cardio” is activity to prevent or treat cardiovascular disease. Recomposer is not for treating disease or for indiscriminate weight-loss in obese, sedentary people. It is for people focused on serious weight training to develop a more muscular body.

Also see why Recomposer does not record aerobic activity.