Templates can be used as provided, or with modifications. I recommend using them as provided for a few
weeks and then assess what needs to be changed. Each individual has different needs, it is impossible
to create an ultimate program, perfect for everybody without requiring modifications: modifications
are almost always necessary for efficient results.
I hope my blog and the books I recommend contain enough information
for readers to be able to modify the program according to their own individual needs, but it is also
possible and recommended to hire a professional like me for help.
Intensity 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 that novices find it difficult to use it, my experience
tells me that it can nonetheless be used successfully with novices. The advantage of learning autoregulation
early is that the transition to intermediate and advanced programming is smoother. Here are some considerations:
- It is important for novices to know that estimating the RBF wrong is normal and expected. This is
a skill that has to be practised to get right.
- The way novice trainees reach and experience failure is an individual trait, some trainees reach failure
without expecting it, some cease exercising far from failure in fear.
- Purposely reach failure on every muscle group to allow the novice trainee to understand how his body
reacts in proximity to failure and at failure.
Autoregulated double progression
Because the RBF scale is used to prescribe intensity, the progression strategy to use for these templates
is the autoregulated double progression. For this to work, a program must
be used for extended periods of time. It is not possible to track progress, diagnose the trainee's situation
and adjust the overload if the program keeps changing.
- A program can be used as long as the trainee progresses with it.
- Some exercises, such as isolation exercises targeting a small muscle mass, require longer to show
results in the form of extra repetitions or extra weight lifted.
- When one exercise shows slowed-down progress, it is plausible to switch exercise to another to introduce
variation. It is not a good idea however to switch the entire program.
Sets and repetitions
All of the sets are assumed to be straight sets unless instructed otherwise.
It is recommended to track rest time and keep it fixed across sessions.