There is an old saying in the training business that I first heard from Charles Poliquin. It goes something like this:
"An exercise program is only as effective as your ability to recover from it."
If you can recover from more work, make adjustments that will allow you to continuously do more work. what you need to grow. Here are six strategies for programming and managing workloads that make a difference.
1 – Assign Exercises to either Development or Maintenance Status
As important as progress is and as refined as your recovery techniques. You may not be able to significantly improve each muscle group simultaneously.
That's why bodybuilders often use specialization cycles for stubborn muscle groups. Sounds obvious, but drivers often forget the fact that specializing in one area puts other things in back-burner status.
An easy way to accomplish this is to always associate each muscle with either "development" or "development." Maintenance status for a specific training period. In practice, this usually means spending less overall muscle-building work and more relative work on the muscles you're trying to aggressively improve.
Although your MEV (minimum effective volume) and your MAV (maximum adaptive volume) are determined for each muscle The group will take some trial and error, a simple starting point would be 9 sets per week for muscle maintenance and perform 1
Perform these numbers for 6 weeks, then reassign them to the opposite grouping for the following 6 weeks.
In addition, there is a simple and reliable method to determine if the volumes you have allocated (number of sets per muscle / week) are optimal:
- For the maintenance of muscles / exercises, If you still be able to hit the same number over the entire 6 weeks (which means your strengths have not gone down), you probably have not lost any muscle. And if you find that you are getting stronger over the 6-week maintenance period, you can reduce your weekly workload slightly.
- Developmental Muscle / Exercise should gradually increase in the 6-week developmental phase. For example, if you have set 205 for 3×12 in Week 1, you may be able to reach 220-225 for the same sets and iterations in Week 6. If you can not do that, you are working too hard or not hard enough.
2 – Reduce junk volume with less warm-up exercises
When doing a workout, some repetitions are inevitably "necessary but useless". Warm-up sets fall into this category, as do the early repetitions of your work sets – you need to do both types of repetitions, but you should not do more than you absolutely need.
When it gets warm Some attempts try to determine the optimal number of warm-up groups per exercise. An undervalued way to reduce warm-up exercises is to use exercises and / or intensity ranges that require less warm-up.
In my own case I need less than squats and leg presses, but I definitely need less warming up on them than I do for barbell squats. This is of course an inherent advantage of machines. In terms of intensity ranges, it should be clear that for a set of 15, you will need fewer warm-up sets than you would need for a set of 5.
If we focus on working sets, consider the number of "useless, but necessary" iterations-iterations that do not contribute directly to the adaptive value of the sentence, but still need to be executed-in the following two intensity zones, with the assumption that there are really only the last three or so painful iterations to provide the benefits of the entire set:
- 85% intensity: sets of 6 (three "useless" repetitions)
- 75% intensity: Sets of 10 (seven "useless" repetitions)  The benefits of low repetition rate sets (fewer repeat repeats) are offset by the drawbacks (the need for more warm-up sets) and vice versa for higher repetition sets. While it is sometimes difficult to determine the perfect number of repetitions for the purpose of fatigue management, it is usually 8-12 for most hoists.
3 – Reduce Garbage Volume with Cleaning Technique
Specially spend more time with difficult ranges of movement and difficult tempos, as I suggested in my article The 4-Second Negative. This limits the amount of weight you need to use, and because you need less weight, you do not need so many warm-up sets.
Here's a convincing argument for fatigue management worth making your sets in good shape:
Let's say you can beat 3 sets of 10 strikes with 100-pound dumbbells on the flat dumbbell press, but do so a lot of physical English is required. Her butt is 8 inches from the bench, her ROM is incomplete, and maybe her spotter has her hands on her elbows as he shouts, "It's all you do!"
Here's how your number will look like if you use my previous definition of junk reps:
- Warm-Up 1: 50-pound dumbbells x10 (10 junk reps)
- Warm-Up 2: 70×10 (10 junk repeats)
- Warm-Up 3: 90×10 (10 junk repeats)
- Kit 1: 100 x 10 (7 Junk repeats)
- Working Set 2: 100 x 10 (7 junk repeats)
- Work Set 3: 100 x10 (7 junk repeats)
Or, say, I have She persuades to clean up her act, meaning that she will make 3×10 with the 85-pounders, but in a very strict style, with full ROM and a 4-second eccentric, followed by a 1-second break at the bottom Edge. Now your number looks more like this:
- Warm-Up 1: 50-pound dumbbells x10 (10 junk reps)
- Warm-Up 2: 70×10 (10 junk reps )  Kit 1: 85 x 10 (7 junk repeats)
- Kit 2: 85 x 10 (7 junk repeats)
- Kit 3: 85 x 10 ( 7 junk reps)  With this (better) option, you have eliminated a full warm-up set of 10 junk reps, which adds up to several exercises and weeks. And as a residual benefit, you are less prone to injury and resulting layoffs.
4 – Optimizing Exercise Quality
For any given lift at a given time, some exercises are better than others. By "better" I mean an optimal benefit / disadvantage ratio. What makes an exercise "better"? Many Things:
- Exercises that you can do safely and effectively are better. If bench presses hurt your shoulders and you do not really feel them in your pectoral muscles, either repair your technique or look for a better alternative.
- Exercises that target large muscles tend to be better than those that train smaller muscle groups. Sure, getting a bigger bicep will require "small" curls, but overall, big muscle exercises are the most effective way to get big. Guys who squat, sit and pull big numbers are usually tall.
- The best exercises are those that allow a high level of stress. Ask an experienced strength coach about the best exercises, and he most likely says squats, pulls, flat and overhead presses, rows and pull ups. Four hundred pound squats will ALWAYS do more for you than 80 pound pushdowns, even if you're your main target with big arms.
- Exercises that allow more ROM are better than those that run on smaller ROMs. Usually standard bench presses and deadlifts are better than board presses and block trains.
- Static (isometric) exercises like planks are very bad tools for muscle development. Sure, they may be good for "activation" (does anyone know what that means by the way?), Or you like them for unknown reasons. Just do not expect them to contribute directly to a great body.
- Stable exercises are better than unstable or less stable movements because they allow for greater stress potential. Smith machine step-ups are better than standard step-ups. Standard military presses are better than pressing a foot or a BOSU ball.
Sure, there is always room for exercises that are exceptions to these rules. For minors just not major.
5 – enforce a specific progress protocol to monitor recovery
The definition of recovery is your ability to achieve continually-anticipated progress. So, if you do not have a well-defined definition of progress, how do you have a chance to know how well you are recovering?
Let's say you've cut a 45-pound record for 4×5 and a final set of 4 last week, and you're aiming to make that final replay and reach 5×5 this week. Now you will find out whether or not you have successfully recovered after your last workout.
If you think otherwise, your training should provide quick and clear feedback on your recovery. If not, training is not optimal, no matter how "hard" it feels. So if you just added weight, if you think you feel strong enough, it's time to improve your program.
If you've used a certain progress strategy in the past, but you've been misled for some reason, use it again. This is the case right now, because at the end of the day you never know whether you're recovering optimally, if you do not demand the need for optimal recovery for your workout.
6 – Identify and implement the best possible workout breakdown [19659005ImplacingaworkweekwithoutpayingattentiontohowbesttoorganizethisworkcanbebestowedinTheSingleTheEffectiveWorkoutSplitsshareofvariousplitoptions
However, if you still are not sure what is best for you, read the following three articles and test the three most common splits
- The pros and cons of the Bro split
- The upper lower split
- The single most effective training split
Train Hard, Train Smart
The more work you recover The greater the muscle-building stimulus you can use during your workout. Immediately implement these six strategies, and soon your intensities and volumes will escalate, and your body will show the results of your efforts.
Fatigue and best exercises