These posts discusses topics for the serious coach, athlete, or fitness enthusiast who desires to develop individualized training programs. These topics are also discussed in a language that can be understood by beginners. I hope to provide reliable and evidence-based educational information so that both kinds of readers can benefit from my blog.
The objective of this program is to develop maximal strength specific to the three lifts used in powerlifting competitions: the squat, the deadlift and the bench press. Each exercise has to be executed with a target RBF of 4 to 0. As explained in my article about autoregulation. This is a 3-day...
Read moreThis program's objective is two-fold: to train all muscle groups for about 10 sets per week, and to develop maximal strength on the 3 big lifts. It is a great starting point for novices interested in maximal strength training and hypertrophy, but who want to spend a minimal amount of time at the...
Read moreThis program's objective is to train all muscle groups once per week. It is a great starting point for novices who want to gain as much size as possible while also spending as little time as possible at the gym. All of the exercises are performed using straight sets with a repetition range of 1...
Read moreThe objective of this program is to develop maximal strength specific to the three lifts used in powerlifting competitions: the squat, the deadlift and the bench press. As explained in my blog post discussing the manipulation of the strength training variables for maximal strength, when develop...
Read moreThis program's objective is to train all muscle groups for about 10 sets per week. It is a great starting point for novices who want to gain as much size as quickly as possible. All of the exercises are performed using straight sets with a repetition range of 10 to 20 repetitions. Rest time bet...
Read moreThis program's objective is two-fold: to train all muscle groups for about 10 sets per week, and to develop maximal strength on the 3 big lifts. It is a great starting point for novices who want to gain as much size as quickly as possible but also want to gain maximal strength. Rest time betwee...
Read moreHere is a list of blog posts that have to do with strength training. This and all of my blog posts are constantly being updated to reflect the most up-to-date literature and my understanding of it. This page is not complete but in a constant state of growth. Books in my reference library ...
Read moreIntensity is prescribed as a number on the RBF scale. It is assumed that the RBF target is anywhere between 0 and 4, unless instructed otherwise. I believe it is best to teach trainees about autoregulation from the beginning of their career. Despite one of the drawbacks of the RBF scale being t...
Read moreThe degree and type of strength adaptations are selected with the correct manipulation of the strength training variables. Knowing what is most important for maximal strength and hypertrophy grants us the ability to plan appropriately for the trainees objectives. Maximalist training The maxi...
Read moreHypertrophy training uses the same equipment as maximal strength training, is executed in the same locations and sometimes uses the same movements. This causes a great deal of confusion, many think that training for hypertrophy is the same as training for maximal strength, even among those who h...
Read moreMaximal strength is related to the peak force-generating capacity and rate of force development. Many confuse it as power, but it is not quite the same. Any sport that requires power (including fighting) can benefit from maximal strength training. Both powerlifters and Olympic weightlifters tra...
Read moreI hope this post can help you understand which variables you can manipulate in order to plan and manage your strength training, whether your objective is sport-specific or aesthetic. I hope with this knowledge you can focus on the things that matter most, and put aside the things that matter les...
Read moreOne of the jobs of an exercise scientist is to formulate the most efficient training program, using the most up-to-date scientific consensus on the evidence. The efficiency of a program can be measured as the degree of adaptations in a set amount of time: the more gains over this set amount of t...
Read moreProgressive overload is the result of an overload. It is the condition that requires changes in the variables of training to cause further overload because the values of the variables of training used previously would not meet the intensity threshold required to cause training adaptations...
Read moreThis post expands on the Progression section of the chapter named Exercise Prescription, at page number 376 of the book Conditioning for Strength and Human Performance. Autoregulation is a concept that is not described by any of the books in my reference library. Defining failure In the cont...
Read more