Training Program or Philosophy?

"Swapping the Shaolin Temple of China for the streets of London means I have to create my own temple within my mind and surround myself with an environment that can help rather than hinder."

Programs, programs, programs. They're fairly widespread in the exercise world. I can say the same extends to a few popular "rules." Actually, scratch that - there are tons of rules spouted by everyone. You know it's true because everyone gives their own opinion, whether you asked or not, when it comes to diet and exercise.

Every.

Single.

PERSON!

That aside, sometimes there's merit to them. Dismissing a person immediately is silly and with many programs you can find success stories.* Weight Watchers, P90X, and others have transformed people into their desired physiques and made them happy. That's great and I'm not going to take anything away from it. Instead, I am going to explain that a program isn't the trainee's only option. It can be satisfactory but I believe it is limited in scope.

*But also be aware that there are a number of unsuccessful clients that are not disclosed as openly as the successful clients' endeavors.*

Alternatively, a person can develop a philosophy in regards to exercise and their training. That's not to say it's superior to a program but that it has its own set of benefits. It also has its own set of limitations.

I mentioned that programs are popular but that always hasn't been the case. Off the top of my head, I believe Reg Park's 5x5 archetype is one of the earlier systems that was popular, then further promoted by Arnold Schwarzenegger, and later it spawned various derivatives - Starting Strength, Bill Starr, Mad Cow, and similar versions. From my down time reading, weightlifters predating Reg Park advocated methods more than complete plans. For example, one set of 20 breathing squats were popularly prescribed and often recommended to be super set with pullovers. There were programs but they were not as heavily marketed to the extent we see today (the internet is a big game changer).

Personally, I find pre-designed programs can only take a person so far. These types of programs tend to be made for certain populations and address their needs in a broad fashion as opposed to individualized plans. For the person who sits all day, it will focus in on the major glaring problems such as poor posture. P90X gets a person active, requires little equipment, and can be done through the guidance of the instructional videos in the comfort of your own home. When it comes to a person's own unique characteristics, those details aren't taken into consideration. The exception is when the program has been designed specifically for a person.

With that said, let me go over using a training program vs. developing a training philosophy. I'll discuss the benefits and negatives of each and show that they're not black-and-white but exist within a grey area. Neither is correct nor wrong. First, I'll begin with nonspecific programs, where nonspecific means it was not created with one particular person in mind nor did anyone need an evaluation.

PROGRAMS

THE GOOD

• A program has little mental work on the trainee's part. Everything in the program is prescribed and laid out for the trainee to follow. It's very straightforward and involves no guess work. It's very quick and easy.

• The plan is self-contained, and therefore there's no hopping around from exercise-to-exercise. With the variables restricted, it's easier to measure progress and the changes expected from the program. Often when there are no boundaries, it's easy to get carried away and attempt to do everything under the sun. A person can be overwhelmed if they take on too much. A program creates a targeted focus and eliminates that problem.

• The previous point also teaches a new lifter patience. They're forced to put in the time before they see noticeable results. They have to see the program through from start to finish. Typically, programs at the very least require a 4 weeks minimum of dedicated time and effort. Realistically, it takes 3 months of consistent effort and work for changes to become apparent. For example, P90X  spans 90 days, i.e., 3 months.

• Programs introduce new variables. The exercises, progressions, the arrangement, methods, and more are new. It's all foreign to the trainee. This is especially true when taking into account ideas not thought of before. Doing your own workouts can unknowingly limit your potential. You can learn a lot when taken out of your comfort zone.

• Well known programs have reviews available. This is valuable because you can read other people's experiences. You can gain insight from their reviews in addition to advice they offer before selecting or starting the program. That information can help you transition into the program smoothly and give you an idea of what to expect. 

THE BAD

• Unless a program incorporates leeway, there's little flexibility available for adjustments. Deviate too far from the prescribed outline and you're no longer doing the program. Even if modifying the program would be beneficial, the knowledge on what to change must be present.

• After completing a program, you can either (1) repeat it, or (2) find a new program. Rinse and repeat. Repeating the same program multiple times can become stagnant and dull your interest in exercise. Not only that, but some are not meant for long term use. Don't let a program be a crutch for exercise. Program or not, one should still be able to exercise.

• A program only triggers a certain amount of thought dealing with its design. From my own experience, this makes a person become a parrot. They regurgitate verbatim what they learned from the program. Training should be approached with an open mind with the ability to explain and adapt the variables that come with it. It's a very layered and fluid process and far from linear.

• You might not enjoy the program! I don't know how obvious this is, but you don't have to follow to a program if you don't look forward to it. Unfortunately, individuals often seek out misery and exercise that absolutely fatigues them. They use this to gauge a program's effectiveness. It creates the incorrect association of displeasure and misery with exercise. Torturous exercise doesn't equate to effective. 
  
  
  *With all that said, there are exceptionally talented people who can write one hell of a program, such as Carter Schoffer*

PHILOSOPHY

THE GOOD

• Developing a training philosophy allows you to become autonomous. The entire process becomes specific to your individual traits and preferences - weaknesses, strengths, likes/dislikes, leverages, schedule, and so on and so forth. You are able to hone in on your personal and unique characteristics. This allows you to create for yourself a dynamic program. It can be altered any way you see fit at any given time.

• With a philosophy, there's more freedom in the program and less dependency on another person for exercise. Utilizing a trainer or a program can be helpful but it shouldn't be the only option. If for one reason or another you don't have access to either, you have to become self-reliant. Basic exercise and programming literacy can help in a pinch as well as for long-term goals. You won't become "lost" without a plan or trainer.  

• The learning involved is a revealing experience. It develops a sharp eye towards understanding exercise fundamentals and its accompanying details. Even at a basic level, you can pick apart other programs and question their system before testing. It's no longer random trial-and-error.

• In the process to develop a philosophy, you become analytical as well. Topics and ideas need to be thought about and understood before their application. As a result, this can lead to being able to teach those concepts, exercises, and various methods to another person. It's a valuable asset to be able to explain and defend your programming along with your structuring choices.

• As another skill set - briefly mentioned in the previous point - it puts you in a position to help other trainees. Whether it's explaining something, teaching, or assisting them with their program, you become a valuable resource. As you learn, you will be able to extend the knowledge you've acquired to other people.

• Learning is a mandatory requirement. When it comes to exercise, it's very common for individuals to have a narrow and rigid view about it. Learning will make your approach flexible and expose you to other new ideas to incorporate. 

THE BAD

• Learning is a mandatory requirement. This is indeed good and bad because there's a learning curve. The sheer amount of variables, data, and information available in this day-and-age is extraordinary. Information from the past, present, and newly discovered can become overwhelming. This information surplus presents itself as a dilemma. More information is great, but managing all the data and making it applicable can be a difficult process.

• Consequently, when you learn something new, you must experiment - and with exercise, there's a lot of experimentation to be done. It isn't a simple process either. Most times what you learn won't always be congruent with your personal findings. Then the real trick becomes figuring out where the discrepancy is, why action and information don't match up, and, if it's possible, to troubleshoot it so that the two do match.

• Developing a philosophy takes times. Lots and lots of time. Results and feedback aren't instantaneous. You'll read something, test it out, and then develop a couple of preliminary thoughts about it. Repeat this a few more times and before you know it, about a month, or longer, has passed for it to fully develop into a more concrete concept that you have a grasp on. Even from there, it will continue to grow and change as you continue to learn and gain experience.

• Eventually, you have to want to learn. This is especially true if you're not interested in teaching other people. How much you want to learn will depend on how interested you are in your own training and goals. After a certain point you may decide you don't care to research any further. Instead you choose to rely on what you have already learned as being sufficient. But remember, there will always be more to learn in the field. (That goes for any field.)

As I said earlier, neither a philosophy or program is right nor wrong. Clearly each one comes with their own benefits as well as downsides. Additionally, it's not a "pick one or the other" situation. It's perfectly fine to have a philosophy and take part in programs. Develop a philosophy along the way as you test out programs. Programs can teach you something new and can make you think about how you would modify them. If a program piques you, try it. If you'd rather do your own thing, go that route.

Personally, I shy away from programs. I don't dislike programs - in fact, this site features some - but rather any time its followers become dogmatic. Those who adhere to one program and defend it aggressively constrain their thought process and become inflexible. JC Santana describes it perfectly:

"Although our industry has advanced enormously in science and practice, much of the educational material presented as factual “gospel” (i.e., infallible truth) and the technique taught as being the “best” is theoretical and sometimes borders on mythical."

Instead of rigorously defending a viewpoint, engage in healthy open dialogue that leads to a productive discussion and the sharing of ideas. After a certain point, advance and employ methods that are appropriate. Never become too comfortable in one area and settle.

Exercise is a reactive experience and the human body is very strong and resilient. With strength training, the body can become a powerful organic machine - one that adapts to challenges as well as provide feedback. Be attuned to this feedback to make the choices that maximize the most benefit you can get out of your training. Don't get bogged down by the little things. Flow with the changes and feedback and understand there isn't a single solution to follow. That's where strength lies.

A philosophy won't only create a strong body, but a strong mind as well.

"Give a man a fish and you feed him for a day.

Teach a man how to fish and you feed him for a lifetime."

Related articles,

• Programming Cardio
• Programming Guidelines
• The Best Exercise

Creating Exercise

Knowing what to do for yourself 
does the body good

In part one I went over the common question of "What's the best exercise?"and in part two I discussed the hurdles that can lead to "bad" exercise.

First and foremost recall in the previous installments I said something being the "best" is very subjective and what might be good at one point in time won't necessarily be good at another time. And as much as I'm a proponent of low-rep weightlifting, even I won't say it's the best. (But it's pretty damn effective.)

A plan is only as good as you stay committed to it on a regular basis. It could be the world's greatest plan but has little value if it's not being done. This may sound familiar because this was on the list in the introductory post. Here's a refresher of that list:

• It complements your schedule.

• You stay consistent with it.

• It produces results without causing pain or discomfort and addresses weaknesses and/or postural problems.

• You enjoy it.

These items are the foundation to create YOUR best exercise. I won't discuss parameters or methodology in this post. You can find information for that all over the internet and the Exercise Index. Instead I will be going over each of the above points, starting with...

It Complements Your Schedule

Exercise has to be part of your daily routine. This largely depends on (1) how much time is available, (2) when you can exercise, and (3) how you feel.

Available Time: Check for blocks of free or unproductive time in your day. Time used to watch TV or the internet are perfect to replace with exercise. Also don't forget the weekends/days off for free time.

In a real busy schedule waking up earlier or using a lunch break can offer enough exercise time.

Time of the Day: Workouts tend to be early morning or in the evening/late night. Take into account the gym traffic as you choose when to go.

Mood: Generally how you feel is not a problem unless you're ill. And in the case of early morning or late night workouts, each may warrant extra attention to transition into your workout

• If the morning is your only option to exercise it might not be an easy transition. Eat a quick breakfast, wash your face with hot water, and spend more time on your warm-up to better ease into the day and workout.

• After a long day, exercise can be plagued by lack of energy and motivation. Set aside 10-15 minutes to unwind - listen to music, kick your feet up, and mentally go through your workout. Avoid laying down completely as you might run the risk of falling asleep. Hit your warm-up ASAP to change gears and not have the chance to get into a lazy state of mind.

You Stay Consistent with It

For most people consistency's not a significant problem. Rather it's they don't know what to do, are too strict in their planning, overthink it, or a combination of all three. To make this simple I say be fluid and lax in how you plan your exercise. Sometimes with other given priorities, there's very little time that can be allotted to exercise.

Once a week for 15-20 minutes might be all that you can afford. The important part is to do that one day every week for 15-20 minutes. It's the total effect of these small workouts which combine and create a large and powerful change.

Seeing Results Without Pain

I believe exercise is a positive experience and as such your choices and actions should reflect positive changes, not detrimental ones. Bad exercise can leave you miserable, injured, and worse than you when you began. Therefore in the quest to achieve your goals be mindful of how you treat your body and mind. By creating a negative experience it will cause you to associate exercise as being bad and a punishment for yourself and in the future you will feel less inclined to exercise. Don't starve your body, push it beyond its exhausted capacity, or implement any other ridiculous idea in the hopes to accelerate your progress. By all means avoid that.

If an area warrants extra attention then go ahead and spend a little more time on it. Stretching, mobility drills, and an extra 5 minutes every morning, night, or workout's end are all excellent ways to fix a problematic area. There's no need to overdo it.

Now assuming you've been diligent in your workouts and eating choices, 12-16 weeks after your start date you should see changes. Even after the initial 2 weeks in from when you start you can gauge your own mood, how your strength feels, and the fit of your clothes.

One of the great aspects of P90X is that it's a 90-day commitment which roughly equates to 13 weeks (13 weeks is 91 days). Pick a goal, stay dedicated to it for 3 months, and you're bound to succeed. If the effort and consistency are there results will follow.

Do You Like It?

Of all the things I discuss in this post understand this one to be the most important. If in the short-term you have to do something you don't like then so be it - it's only a brief passing period. However in the long run if you don't like doing "so and so" then drop it. Contrary to popular fitness there is no point in making yourself go through workouts you hate and make you feel miserable. That's stupid. Exercise comes in many forms. Find the one that you like and suits you. 

I do my hobbies, such as writing and weightlifting, because I like to do them. Life is full of choices and it's wise to spend your time doing activities you enjoy and that improve your quality of life. Exercise can do just that.

Exercise choices, reps, sets, time, intensity, and the many variables there are to pick from are endless. Fine tuning and adapting a plan to your own needs outweighs those factors.

Be smart, and more importantly, be happy with your exercise.

Other posts in this series,

• Part 1: What is the Best Exercise
• Part 2: Bad Exercise

Getting started,

• Exercise Index
• Programming Cardio 
• Programming Guidelines
• Progressions
• Training Program or Philosophy?

Cardio

Dean Karnazes ran 50 marathons in 50 consecutive days.

Whether it's here on the blog or elsewhere, I rarely discuss aerobic exercise - commonly known as cardio/energy systems work. I primarily avoid it because (1) it's overzealously used, and, (2) in my opinion, the poor handling of strength training warrants more attention.

What constitutes aerobic exercise? Usually most people think of running, cycling, and swimming. However it also includes jump rope, rowing, circuit training, the elliptical trainer, and many more activities. The focus of this post will be predominantly on running.

Running is easy. There's no cost association, virtually zero instruction, and it can be done almost anywhere by anyone. Like I said it's easy. But that's the problem in and of itself. Typical running is too easy. If you're doing exercise that's not difficult then there's no reason to call upon your energy reserves (excess body fat).

Notice I specifically wrote "typical" running. I consider this to be running where the individual moves at a slow pace and does a sort of scuttle where the feet only lift a few inches off the ground. The person is relying on high volume of a low effort movement. It's an ineffective way to exercise for performance gains.

*I'm not covering stride form in this post. Just search Youtube for sprinters and watch how their legs move.*

In weightlifting I like low volume and high intensity exercise. I feel the same applies to running and other forms of aerobic exercise. Sprints and uphill running are excellent forms of intense running. Although not every runner chooses to run short distances that are 100 meters or below. Some runners compete in sports that entail a lot of miles making high intensity runs not a suitable choice.

With that said, you can make your aerobic exercise more effective by using the following guidelines when you train:

• Select a distance you want to complete and time yourself. In every subsequent run of equal distance aim to improve your time from the previous run.

• Alternatively when you run cover as much distance as you possibly can in a given time. Similar to the option above, you want to improve by covering more distance than in your previous run within the same amount of time.

• Add variety by breaking a long run into multiple smaller runs and resting between each run.
  

  - If your goal is to run 3 miles then divide it into six 1/2 mile runs the first week, three 1 mile runs the next week, two 1.5 miles runs the following week, and a 2 mile run plus a 1 mile run in another week.

  There's a ton of freedom in how you choose to divide and arrange your runs

These rules also work in sports that aren't distance-based such as kick boxing or jump rope. In place of distance you would account for the amount of strikes or how many times you skip rope.

And that my friends is my brief discussion on aerobic exercise - something I do very little of.

Related articles,

• Programming Guidelines
• Progressions

Time-Based Workouts

Use the clock!
(Or a stopwatch)

In exercise time is an overlooked variable. It only becomes relevant when you ask yourself, "Do I have enough time to work out today?" I think time is an easy way to plan training. (An example I've noted in the progressions post.)

Another simple way to do a training session is by allotting a specific amount of time to each movement. I picked this up from coach Kirksman,

"...and athletes usually use how they feel and time blocks. For example, 1 ¼ hours is spent snatching, 40 minutes snatch pulling, 30 minutes block snatching and 30 minutes of practice. During this period, they try to take as many sets, reps and weight as possible."

He's speaking in reference to Olympic weightlifters. A recreational exerciser wouldn't be lifting anywhere close to 3 hours. (I hope not!)

Designing training is straightforward. First divide up time amongst each lift. Then use how you feel to figure out the number of reps to complete. Do this by performing your first set. Gauge what you feel is a comfortable number for each set. It doesn't have to be the same rep amount for each set but it gives you an idea of what range you'll be in for that day - think + 1-2 reps. Don't worry about sets because you stop when the time is over for that exercise. Rest periods can be timed but don't have to be. Wait until you're confident you can complete another quality set without failure.

In practice an example bench press day would look like this,

1) Warm-Up

• Mobility: Thoracic spine extension and rotation
• Multi-joint Drills: Band pull-aparts, push-ups
  

2) 25m Bench Press, 3-4 reps

3a) DB Row
3b) DB Floor Press

• 15m total, 6-8 reps
  

4) 10m Face Pulls, 8-10 reps

5) Cool Down

• Stretch pecs and lats
• Overhead DB walk: 1m each hand
  

The benefit I see from creating time blocks is prioritization in the workout and that there's room for adjustments from one's own individual feedback. The workout is tailored to you instead of you being tailored to the workout. (Think about it.)

By manipulating time you'll be more aware of how your body responds to training. You'll also find you can get in and out of the gym quicker too!

Olympic-Style Workout

I haven't seen this method outside many Olympic weightlifting programs. Basically the main exercise is performed up to heavy singles and then the weight is reduced. It allows the lifter to get more volume in on the same exercise without compromising technique. Here's a template to follow for non-Olympic lifters,

1) Dynamic Warm-up

2) Primary Exercise: Work up to 1-3 heavy singles

3) Remove 10-15% of weight and perform 3-4 sets of 2-4 reps

4) OPTIONAL: Single-limb exercise, 2-3 sets of 5-8 reps

5) Ab, Postural, or Grip exercise

6) Cool Down

Here's a sample training day for back squats,

1) Dynamic Warm-Up

• Stretch: Hip flexors, piriformis, pecs
• Mobility: Ankles, upper back
• Multi-joint Drills: Pull-throughs, wall slides
  

2) Back Squat

• 100 x 6, 135 x 3, 155 x 1,
  175 x 1, 185 x 1, 200 x 1, 200 x 1

3) Perform 4 sets of 3 @ 175lbs

4) Lunge or Press Variation: 2 x 6

5) Plank Variation: 3 x 20s

6) Cool Down

• Stretch hip flexors and quads
• Light unilateral farmer's walk: 2 minutes each hand
  

You can try this workout or create your own. Experiment with the template and find out what you respond to best.

Rules of Programming

The first rule of Fat Club is that you
don't talk about the first rule of Fat Club.

I had a conversation last week that made me think, "How do I design programs?" I rely on a few hard-and-fast (that's what she said) rules. As I learn more these may change, but for now they play a big role in how I structure programs.

Before I continue I should distinguish between a program and a workout. A workout is one exercise session whereas a program consists of many workouts spanning multiple weeks. A workout can be done for fun without having to follow any particular guidelines. I've done it plenty of times. Consider a program when you need a plan to achieve a goal like increase your back squat, run faster, recover from an injury, fix your posture, and the like.

Now the rules.

Training Should Mimic or Resemble the Goal
- Select movements that overlap with movement(s) in the sport.

• For example, shot and discus throwers generate power through their legs and hips to throw the object. Think of what develops strong legs and hip extension such as squats.

• A great way to get ideas is search Youtube for how athletes of a sport train. You can usually find a variety of videos from amateur to elite.

New Skills Go First
- You want to develop a new skill? Begin with it in the first day of the week. This allows you to avoid fatigue while hammering the technique into your nervous system. Remember practice makes perfect.

• If the goal is to learn barbell snatches or a front lever, putting them first while you're fresh makes it easier to learn without sacrificing form.

Prioritize One Plane Movement per Session
- The first lift is done when you're primed for working out. As the workout progresses fatigue sets in. Of course it's natural to become tired. Hence whatever you begin with won't suffer from a lack of physical and/or mental focus.

- In a session prioritize one lift per plane movement.* This means you devote your effort to a single exercise compared to the bodybuilding method of many exercises for one muscle.

• Pick a heavy compound lift or something that requires near 100% concentration and effort - 1-arm push-up, heavy overhead press, banded deadlift, tempo squat, etc.

*I wrote about plane movements here with an example of each here [the six compound lifts]. The only one not included is a loaded walk/carry.

Choose 1-2 Exercises per Plane in a Workout (3 Max)
- The previous rule doesn't mean you're limited to one thing. Another exercise or two can be added as secondary work. You're able to train with more volume in place of intensity.

• Follow a deadlift variation [hip-dominant] with single-leg Romanian deadlifts, glute-ham raises, or band stomps to further work the hamstrings and glutes. They're less demanding on the body than the main lift - deadlift in this case - but still provide training volume.

Free Weights Comprise the Program- With the exception of special circumstances, an injury for instance, no machines are used. Cable-based equipment is acceptable, but nothing that has a fixed path of movement [the infamous Smith machine]. Free weights provide better results.

Postural & Abs Go Last
- This is self-explanatory. Postural drills are light and higher in volume. Abs can be difficult but don't suffer as much from the preceding training in the workout. You can even pair a postural movement and abs back-to-back.

Emphasize Quality NOT Fatigue
- A common belief is we must break our bodies to a crippling state where we can barely move after enduring a brutal workout.

I don't play that crap. Go in, put effort into a few moves, and then call it a day. At most it should take 90 minutes consisting of 4, maybe 5, days a week.

Minimize Discrepancies
- Simply put: target weaknesses and any glaring problems.

• Overly strong bench press but lackluster pull-up? Hunched posture? Something else? Devote more attention to bring up a lagging area.

Remove Awkwardness & Pain
- Everything doesn't work for everyone. If it's painful or downright awkward no matter how much you attempt to work out the kinks, drop it from your program and find a suitable alternative. Don't be afraid to experiment.

These rules don't encompass everything I do but they're core principles I use to create a program. Other individuals will have their own philosophy and that's perfectly alright. Find out what works and benefits you the most.

"If it works, it works, no matter what anybody says."

- Franco Columbu

Related articles,

• Programming Cardio
• Progression Methods
• Training Program or Philosophy?

Building Blocks of Lifting

We all have
to start somewhere.

I always liked this piece from Carter. It speaks volumes about having the patience to learn things properly from the start. Enjoy!

"Have you ever, in your adult life, been spoken down to like a child? That condescending tone; that instructive air of arrogance - oh boy I bet your blood boiled! Well I hope to avoid that but if you’re a beginner in the weight room, I’m telling you right now that you’re not unlike a child. And like a child, you may want something – in this case a program – but you’re not going to get it. Why? Because you’re not old enough – in training years that is.

Okay so preface or no preface, I can see that you’re still starting to redden in the face at my brazen assertion but please bear with me. Although I’ve likened you to a child, I promise you that I’m not going to speak down to you as I might a child. Quite the contrary, I’m going to reason with you. And I’m going to do so by starting with an analogy.

When you were in early grade school, did they teach you calculus? Did they hand you a crayon and tell you to write a lit review on Dr Seuss? Did you run gel electrophoresis to prep for mass spec analysis? No, of course you didn’t. You learned what numbers, letters and objects were. In other words, you were taught the very basics. Before you could perform math, you had to count from 1-10. Before you could read or write, you had to recite the alphabet. And way before you were taught what DNA was, you had to know that Jimmy had to excuse himself to the door on the right while Jenny had use the door on the left.

Your parents and teachers certainly expected you to learn and to advance your abilities along but they didn’t expect you to know how to make use of the fundamentals before being comfortable with said base units. Their patience in these early years was likely shaped by your young age but their expectations were given form by understanding – consciously or not - how we as human beings learn. That, as remarkable as we humans are, we still need to break things down or build things up from the sum of their parts. In other words, we need to have a grasp on the building blocks before we can begin building.

So knowing that you had to learn the alphabet before being able to read Barbell Back Squat in an exercise program; and knowing that you had to count to 10 before you could decipher what 3 x 8 meant when the set x rep scheme was provided in the plan; I ask you now, just why the heck do you think you should start a program or system without having a firm handle on the base units involved?

The fact is that you shouldn’t. We’re an “I want it now” society but when the weak link in the chain is you, not much can be done until you’re brought up to speed. And being brought up to speed involves being comfortable with the basics. What are the basics when it comes to resistance training, you ask? Six compound lifts that give form to any other exercise you could possibly want or need to perform. These being:

Squat
Deadlift
Bench press / push-up
Shoulder press
Bent-over row
Pull-up / Chin-up

Learn how to perform the above 6 lifts and you’ve unlocked the reading, writing and arithmetic of the weight room. Don’t learn how to perform these lifts and resistance training will always be a second language. Not unlike broken English or having to add by using your fingers, sure you may get by but it will be an arduous, non-optimized time.

So do yourself a favour and take the time and effort now to get comfortable with the big 6. And no, you probably won’t get comfortable with them by watching a video or reading instructions – especially in the short term.

So yes that does mean that you’re either going to have to spend day in and day out, week in and week out and month in and month out playing around on your own; or that you’re going to have enlist the help of someone – in person – who can help you. I don’t care if it’s Uncle Johnny, the neighbour’s son who just got home from university, or a paid professional. Your task is to learn these lifts by whatever means necessary.

If you do go the paid professional route, it doesn’t mean that you have to hire them on to train you or to run you through some inane bosu ball circuit put together by the suits who run the club. So ignore their sales BS or their assertions of “you have to do this or do that.” Go in there, tell them “I’m going to pay you to teach me these 6 lifts over the course of the next 2 weeks.” Trust me, if they’re worth your employ – that is they know what they’re doing – they’ll appreciate your request and happily have you well versed and on your way to a better you in no time."

Training Density

Coolest picture I found

for searching "density."

This past's Monday post I mentioned the phrase training parameters. Today I call it something slightly different, but I'm still referring to the same thing.

I, note the "I," define it as how the work given for an exercise is arranged - arranged referring to the manipulation of stress or variables. This is typically seen as weight used in an exercise, which is certainly one method. Aside from adding weight, there are a number of other ways to increase the challenge or vary the training. To avoid complicating the topic, this post will be limited to a few simple strategies.

But why would we make it harder? To keep it short, we adapt to previous loads. To retain strength that's fine, but we can always get stronger, build bigger muscles, and drop fat if we improve the body's performance.

I've posted about certain progressions before, but I'll include them again. For all options listed, weight would remain the same from week-to-week unless otherwise stated and sets x reps notation will be written with abbreviations provided as we go along.

Rep Progression [RP]
- Often I've seen this prescribed as add one rep to each set for the next week. If week one has 4x2, then it would be 4x3 next time.

- Conversely, the opposite can be done where a rep can be subtracted. Here the emphasis would be on quality of movement or weight can be added - 5x5 to 5x4.

- Example

• Week 1: 3x4
  
• Week 2: 3x5 or 3x3
  
• Week 3: 3x6 or 3x2

Note: Weight can be increased for subtracting reps but is not mandatory.

Set Progression [SP]
- Similar to RP, rather here a set can be added or subtracted. 4x6 can become either 5x6 or 3x6 in the second week of training.

- For either RP or SP, they can be incorporated whether the reps and sets are high or low. However, I personally like to use RP with heavy loads when volume is low as opposed to SP for when reps are somewhat higher (five to six and up) with single-limb exercises such as lunges or dumbbell rows.

- Example,

• Week 1: 5x5
  
• Week 2: 6x5 or 4x5
  
• Week 3: 7x5 or 3x5

Note: Weight can be increased for subtracting sets but is not mandatory.

Rest Intervals [RI]
- Resting ten seconds is not the same as resting two minutes between sets. Always time rest periods. Time IS a variable. Despite it being very simple, I hardly see anyone clock themselves. (The stopwatch on an old cellphone is handy.)

- To take advantage of RIs, start off either at one, two, three, or four minutes. Anywhere from 10s to 30s can be added or subtracted each week. Typically, 15s is an easy number to use.

- Example,

• Week 1: 2:00
  
• Week 2: 1:45 or 2:15
  
• Week 3: 1:30 or 2:30

Note: Weight can be increased for adding time but is not mandatory

Volume Arrangement
- One form of volume is the total reps performed for an exercise. If 36 reps were the total volume it can be broken apart into various protocols - 1x36, 2x18, 3x12, 4x9.....9x4, 12x3, 18x2, 36x1.

- Another method is to perform as many sets necessary to complete the total reps. Twenty pull-ups might be done in a fashion of 4, 2, 4, 3, 2, 2, 3.

Example #1,

• Week 1: 4x6
  
• Week 2: 6x4
  
• Week 3: 8x3
  

Example #2,*

• 10 reps split as: 1, 2, 1, 2, 1, 2, 1.

*I did this Monday with hang snatches.

Height
- Range-of-motion [ROM] is the better known term, but calling it height makes it a bit more visualable (yes I made that word up [copyright nielpatel.blogspot.com 2011]). Either increase or decrease the height of the exercise.

The exercises,

• Squat: Lower a box you can sit on to every week or the following month.
• Deadlift: Start in the rack from under the knee, then mid-shin, then two to three inches above the floor, pull from the ground, and eventually perform from a low platform.
• Benching: Powerlifters have boards, but if you can bench in the squat rack then lower the pins every week.
• Pull-ups: Begin off a high box you can touch and go then decrease the height of the box.
• Basically for any exercise, begin at a reduced ROM then increase it every week.

Sequencing
- Ian King calls this prioritization by sequence and explains that "the exercise done first in the day or first in the week gets a superior result."

- Taking this information and applying it to your own plan, what do you wish to improve most? Slide it up to the front of the workout week as the first exercise. A squat done first in the session is not the same as a squat done at the end. Put what you're bad at early in the week and workout.

Tempo
- This is the speed at which you perform reps. Instead of explaining it here, I suggest Mike Robertson's excellent article: 6 Questions About Tempo Training.

- I'd like to advise that certain exercises lend themselves well to tempo work. I would not recommend deadlifts and overhead presses. The lockout position in overhead presses held for time would be the only portion I'd suggest.

That's it for the basics. At the very least, you can shake up your training and break the monotony. I for one enjoy the freedom of designing my own programs and experimenting hence why I mess around with the outlined methods.

Give it a shot.

Related articles,

• Programming Guidelines
  

Origin & Purpose

Take a moment to spot a few items around you. In my room I see hangers, a shoe box, a fully made bed, dresser, and other stuff I have yet to clean up.

Pick one of the things you've selected. I'm going to guess you know what it does and what purpose it serves. The hangers allow me to put clothes in my closest and keep them wrinkle-free. Now, think about this. Do you know the history of the hanger? If not that, at least why it was created?

I don't expect anyone to have that knowledge. But we take things for granted. For example, look at a door. There's the door itself, the doorknob, and possibly a lock. However, what about the hinges the door rests on? The door wouldn't move if they didn't exist. How many people even consider them?

My goal isn't to try and get you to Wikipedia everything. Rather, it's to make you think about your own training. A few questions to ask are,

• Why is this incorporated into my training program?
• What purpose does it serve?
• Is it conducive to my goals?
• Am I optimizing my efforts?
• Is there a more efficient way to go about this?
• Has doing this helped me or is everything still the same?
• Is it time to progress and choose a harder variation?
• Is is best to choose a regression/easier variation to better help myself?

There are a lot of questions you can ask. The objective is to refine your own tasks and really keep what is helpful to you. Figure out why it's worth your effort to even bother with it.

Lately, I've noticed a sort of dichotomy in some sports. The warm-ups are either completely unrelated to the actual sport or it isn't maximizing on preparing the body for movement.

Make sure there's a consistency in your own life. Warm-ups, recovery, training sessions, diet, lifestyle habits/behaviors, you name it.

If it's not helping, why bother?

Have a good weekend everyone.

Card Counting for Balanced Program Design

"How do I count cards Niel?
I need mad munnayz!"

A few weeks ago the power at our apartment building was out and my roommate showed us the gist of card counting. Yes, we were that bored.

Unfortunately I don't recall much of it, but I did get something out from it.

There's a certain strategy involved in card counting where point values are assigned to each group of cards. I loosely based this system off it and applied it to identifying imbalances in weight training programs. The total points in the end show if there's too much of one type of movement in the program.

My first - and only - application of it was to someone asking over at the Precision Nutrition forums if the program they had was balanced. So for the rest of the post I'm going to simply insert my reply to their question.

Before jumping into the reply, here are some clarifications on terminology:

• Hip-dominant means it primarily engages the hamstrings & glutes while knee-dominant exercises target the quadriceps.
• Vertical and horizontal press/pull means how the weight is moving in relation to your body. Typically horizontal movements are moving almost perpendicularly towards or away from your torso - like bench press or seated row. Vertical movements are done in an up-down fashion in relation to your body (think pull-up or overhead press).
• Press and push are synonymous with one another in case you see push being used somewhere else.
• You can find out whether an exercise is a push or pull here.
  

Enjoy!
---------
The question was:

I am considering changing up my exercises a bit. I will stick with the basics of a 5x5 template. I just want someone with more experience than me to confirm that I am going to stay balanced (push vs. pull). Does this look good?

DAY 1

M: BACK SQUAT

M: BENCH PRESS

M: BENT ROW

A: WEIGHTED PUSHUP

A: TRAP BAR SHRUG

A: TRICEP EXTENSION

DAY 2

M: DEADLIFT

M: OH PRESS

M: PULL-UP

A: DB BENCH

A: GOODMORNING

A: BICEP CURLS

DAY 3

M: TRAP BAR DEADLIFT

M: DIP

M: DB ROW

A: DB BENCH

A: CHAIN ROW (FEET ELEVATED)

A: UPIGHT ROW

M = MAIN LIFT (HEAVIER)

A = ACCESSORY LIFT (LIGHTER)

Most likely go 3 weeks or so with 5x5 on main lifts with 2x10 on accessories. Then switch to 3x10 on main lifts with 1x15 on the accessory lifts. Every couple of cycles I will probably move some of the accessory lifts to main lifts and vice versa.

I replied:

From my understanding it looks like this:

DAY 1
M: Knee-dominant w/ vertical press
M: Horizontal press
M: Horizontal pull
A: Horizontal press
A: Vertical pull
A: Vertical press

DAY 2
M: Hip-dominant w/ horizontal pull
M: Vertical press
M: Vertical pull
A: Horizontal press
A: Hip-dominant w/ horizontal pull
A: Vertical pull

DAY 3
M: Hip-dominant w/ horizontal pull
M: Horizontal press (if you're leaning in)
M: Horizontal pull
A: Horizontal press
A: Horizontal pull
A: Vertical pull

So to look for balance, we're checking between hip- & knee-dominant exercises and opposing upper-body movements (vertical press/pull or horizontal press/pull).

A trick to check for balance is to assign a +1 or -1 to movements. Assign +1 to knee-dominant, vertical press, & horizontal press exercises and -1 for hip-dominant, vertical pull, & horizontal pull for the rest. In the end, a total of 0 would mean balance.

DAY 1
M: Knee-dominant w/ vertical press [+1/+1]
M: Horizontal press [+1]
M: Horizontal pull [-1]
A: Horizontal press [+1]
A: Vertical pull [-1]
A: Vertical press [+1]

DAY 2
M: Hip-dominant w/ horizontal pull [-1/-1]
M: Vertical press [+1]
M: Vertical pull [-1]
A: Horizontal press [+1]
A: Hip-dominant w/ horizontal pull [-1]
A: Vertical pull [-1]

DAY 3
M: Hip-dominant w/ horizontal pull [-1/-1]
M: Horizontal press (if you're leaning in) [+1]
M: Horizontal pull [-1]
A: Horizontal press [+1]
A: Horizontal pull [-1]
A: Vertical pull [-1]

Totals:
Knee-dominant (+1) + (-3) Hip-dominant = -2
Horizontal press (+5) + (-6) horizontal pull = -1
Vertical press (+3) + (-5) vertical pull = -2

Now while this may seem unbalanced, it might not be. If you have a weak posterior chain and spend a great deal of time sitting throughout the day (i.e., desk job or student), then having more horizontal rows and hip-dominance in the program is beneficial to counter those negative postures and weaknesses.

Of course this doesn't account for exercise selection and volume, but it gives you an idea of how to assess your program.

Best of luck!