intensity

Know-Think-Guess: The 70/20/10 Rule of Programming

Good programming is a balancing act worthy of a Game of Thrones episode: on one side sit the foundational movements–pushes, pulls, hinges, squats, and carries–while on the other sit the latest and greatest in cutting-edge research-velocity based training, blood flow restriction, PRI, post-activation potentiation and more. Stuck neatly in the middle is the modern-day coach, like Jon Snow caught between the white walkers and the mortal threats from the seven kingdoms. How much credence should be given to the up and coming methods? Is it really worth abandoning tried-and-true approaches? Today's article is an attempt to help answer that question, providing some guidance for just how to navigate the relatively narrow space between these two worlds. It's a strategy I've been able to use to help me be both innovative and effective, allowing me to use some of the more exciting things I've come across while not abandoning some of the staples of strength and conditioning. In fact, aside from the principles of specificity and periodization, this one idea has done more to inform my programming choices than anything else I've come across.

70/20/10

The idea at the heart of today's conversation is borrowed from Stuart McMillan, one of the industry's preeminent sprint and speed coaches. He mentioned something he called the 70/20/10 rule in passing, and while I can't remember anything else from that article, this one has stuck with me. Put as simply as possible, 70% of his programming is made of up things he knows, 20% is comprised of things he thinks, and the remaining 10% is left to things he guesses.

My first thought was to wonder where that particular breakdown had come from. I'm the first to acknowledge when someone's smarter than me, and I'll happily be deferring to Stu for years to come, but I wanted to understand the 70/20/10 on my own terms.

70%–The Minimum Adaptable Load

Minimum Adaptable Load (a concept previously covered on this site) is the point at which the applied stimulus or stress is sufficient to cause an adaptation or change in the athlete. The stimulus applied can vary, from the weight on the bar and how many times its lifted on one end of the spectrum to sprint distances, times, and rest intervals on the other. Adaptation is simply the goal of that particular training cycle; hypertrophy, maximum power output, body composition or the like. Minimum Adaptable Load is important for one very basic reason: change doesn’t happen during the session; change happens when we recover from the session.

The exact threshold for Minimum Adaptable Load changes from athlete to athlete, and even within athletes as their training age, their nutrition, or even their lifestyle changes and it can be tough to hit a moving target. While this presents a challenge, a good coach or trainer should be able to adjust training stressors appropriately for their athletes and clients. By devoting 70% of the session’s volume to the strategies we know to be effective, we are likely to meet the threshold needed for adaptation while not exceeding it by so much that we don’t have room for additional strategies.

Consider a strength athlete; with goals of improving their ability to squat, press, pull, lift, carry, and potentially throw the greatest amount of weight possible, what would constitute their 70%? Depending on the specifics of their sport and what season they were in, my programming would likely include big, heavy compound movements loaded from 85% up to 100% of 1RM. In short, they’d spend more time squatting, carrying, pressing, pulling and lifting than they would curling, sprinting, jumping, or walking. While those movements could very well have a place in their programming, they don’t offer the greatest ROI for the athlete, and I’m reserving this 70% for my heavy artillery.

Once I’ve chosen my movements and loading schemes, it’s time to consider overall volume in the context of the larger program. Again, I’m only allowing 70% of my session for these movements, so depending on total volume, I may pull a movement out, drop a set or two, or break the workload up differently to allow me to focus on what I think is most important without overtaxing the athlete.

20%–A Good Bet

With 70% of an athlete's time and energy accounted for, it makes sense to give the bulk of the remainder to something we're confident in, but hasn't stood the test of time. Too little investment here and we're unlikely to see enough influence (or lack thereof) to inform our future programming choices, too much and there's nothing left for the real cutting-edge work.

Continuing the example of our strength athlete, plyometric work (either on its own or for potential post-activation potentiation effects) are one possible choice. Since true explosive power and speed aren't are primary goals, we don't need to devote the same number of reps or contacts we might for a pure throwing or jumping athlete, but a few sets and reps or our most transferable movement patterns make sense. In this case a squat jump (loaded or unloaded, with or without counter movement), a broad jump, and maybe a hinge or rotationally-driven throw could be helpful.

10%–Room to Play

I look at this final piece of the puzzle as playtime... a crazy idea I had, something a single study hinted at, an intuition that an athlete might benefit from something. I'm not ready to devote much of an athlete's training or recovery to something that may be half-baked at best, but as long as I'm confident I'm not doing any harm, this gives me a chance to insert an extra little "kick". It may not work, but again, as long as it's safe, we can probably consider it GPP (General Physical Preparedness) at worst, right?

Maybe strength athlete benefits from working with unstable loads, using something akin to an earthquake or bamboo bar, or possibly moving a barbell with an uneven or hanging load. The instability certainly won't hurt him in his training (provided it doesn’t detract from his primary training modalities), and has some potential carryover to his specific sport and goals, from injury prevention to improved neuromuscular communication.

Putting it to Work

A few days after first running across this concept, I sat down to rework some of my own programming. Knowing I was hoping to put a little more muscle on, and feeling a little bored at the prospect of another body-part split filled with sets of 6-12, I decided to put this idea to the test.

I began with the basics, as I knew they'd work, and wrote a workout that followed some solid principles; progressive overload, moderate weights and rest periods etc. In anticipation of adding to this foundation, I left the volume a little lower than I knew I could handle, allowing for the think and the guess. From there I chose two methods, one I'd seen solid research on, and one I just wanted to play with, and filled in the rest of the volume.

Specifically, I chose to include some traditional explosive plyometric work (as both a Post-Activation Potentiation (PAP) element and to directly target fast-twitch fibers) as well as something called Velocity Based Training (VBT). I'd seen some interesting research on VBT using only 35% of 1RM for cluster sets of 5-6, and wanted to give it a go.

I thought the plyometric work would help, and so gave it a good focus, particularly on lower body days, emphasizing either vertical (quad-dominant) or horizontal (glute and hamstring focus) patterns depending on the days movement patterns. This made up the 20%.

I hoped the VBT protocols would work, but wasn't ready to let it overrun my program. I added a set or two at the beginning of days that didn't include plyometric training. If I was pressing, I'd follow VBT protocols with a machine-based press in the hope that I'd target fast-twitch fibers, spark some hypertrophy, and perhaps even see a carryover through the rest of the workout.

Determining Volume

At this point at least a few of you have your hands up, waiting impatiently for the teacher to call on you. Let's get to you guys now:

"How do you determine volume? Is it sets and reps, time, or what?”

"Yes."

In short, use your best judgement in choosing a method to measure volume and determine your 70/20/10 workload. For a Hypertrophy cycle (typically a volume-driven cycle) I might use sets and reps. For a power/speed athlete I might use time or RPE. Ultimately volume will likely play a role, but there's room to interpret "workload" here in a way that matches the stresses of the training cycle.

Evaluation

If we’re going to introduce new methods into our programming, then ultimately we’d like some sense of their effectiveness; at some point in the misty past most of what we take for granted as known was merely thought or guessed. It’s tricky to separate one aspect of a program from another, and if we were to follow stricter scientific methodology, we’d likely only introduce one variable at a time for testing. Still, there are a few benchmarks I’ve looked for in deciding whether an idea had merit or not.

  1. 1)    The athlete or client progressed within the specific mode being employed. If we add plyometric work to improve max strength, did the athlete jump higher or farther?
  2. 2)    Assuming you have some sort of expectation for the athlete’s progress (i.e. last off-season they gained 5 pounds of lean mass in 20 weeks), did this program exceed those expectations?
  3. 3)    Did the athlete and I look forward to this section of their programming? It’s a little subjective, but on some level I think we have a sense of what’s paying dividends, and in the absence of other evidence, it’s at least worth recognizing.
  4. 4)    Were there any other unexpected benefits observed during the training block? Case-in-point, while I was experimenting with VBT protocols for some of my upper body pushing movements, I found that my bench press felt a little more explosive through the sticking point. I hadn’t done anything else to directly target that adaptation, and so it’s conceivable that there was some impact from the explosive, lighter weight work I was doing at the time.

The Hidden Benefit

As clients and athletes finished their own cycles, I started applying the lens of 70/20/10 to the work they were being given. I love some of the work coming out of the PRI world, but I'm not ready to abandon the foundation of a program in favor of these drills. Adding one or two movements a week? That felt about right, and forced me to choose the best drill for the athlete. Similarly, PAP has some good research behind it, and I have some athletes with goals that I think can be helped by its inclusion, but I'm not ready to pull too much volume away from their main lifts. Could I give 20% of a session over to it? Absolutely, and again, I'm forced to prioritize the application of a technique.

Limiting yourself to the 70/20/10 framework offers a self-editing process of sorts, forcing the coach to whittle away at their programming until it's lean and mean. Instead of including five or six lower body patterns in a given workout, maybe I'm limited to four. Inherently I'll choose the four that are most effective. The basics will likely become even more basic as you search out the movements that give you and your athletes the biggest payout.

What Now?

For those of you who enjoy your highlighters, you'll love this part: grab a program you've written  (hard-copy) and mark that sucker up. Highlight your basics, the 70% built around things you know will drive the right adaptation. Find your next tier of movements, the ones you think help the athlete, and highlight those as well. Finally, highlight the movements you've included based on some good solid guesswork as to how they may help.

Step back and look at what you've got. How much time is being devoted to each avenue of attack? How many sets and reps, how much mental energy? If something seems out of line, tweak it a bit, and as you continue to move forward, take some notes and keep track of what you find. After all, there's no substitute for lessons learned through experience.

about the author

Jesse McMeekin has been toiling away in a weight room for more than 20 years. A former competitive lacrosse and football player, as well as drug-free bodybuilder, Jesse currently works with world-class athletes, paramilitary members, weekend warriors, desk-bound CEOs, and a variety of other clientele and athletes. Jesse holds multiple certifications including the CSCS, USAW L1 SPC, Pn1, and FMSC. Wearing a number of hats, Jesse runs his own website (www.revolutionstrengthcoach.com), trains clients privately and through Equinox, and is an Equinox EFTI Master Instructor. He currently lives in Westchester County with his beautiful wife and their dog.

Arousal Theory and Strength Sports: How to Harness Nuclear Energy

At the elite level, a large difference in performance between the three medalists on the podium is not typical. We see this across various individual strength sports such as weightlifting, sprinting, and gymnastics. One percent could be the difference between missing and breaking a world record. In weightlifting, both lifts are very explosive with neither one taking more than a few seconds to complete, and optimum power output must be produced. There is often only 2.5 kg separating the lifters in the top 5 spots, meaning the smallest variation in performance can be the difference between securing a medal and failing to place. Sports, which have very little variability between the top athletes who place, express a need for training modalities that can push performance just by a slight increase.

Overworking vs. Underworking

Because numbers can easily measure weight training progress, athletes have a tendency to pursue testing methods often. The aggressive consciousness, which weightlifters seem to possess, is a rivalry against oneself, and often leads to overtraining. Athletes typically have a competitive personality, which makes them assume overworking is better than underworking.

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The theoretical goal is to design a training program that will provide stress, but not continue to the point of distress. Little room for error can be left when peaking and every competitive advantage should be used for a successful performance. These factors can be measured and maintained by monitoring mood and excessive arousal while helping avoid the negative effects of over-reaching, which can lead to over-training.

A stressor is anything that may knock the body out of balance (a.k.a. homeostasis).

*for more on homeostasis and stress read here.

The stress response is what your body does to re-establish the balance. Your body’s physiological response mechanisms are beautifully adapted for overcoming short-term physical traumas. When we turn on the same physiological responses that are provoked chronically with heightened arousal, it then becomes disastrous. Fitness and fatigue cannot exist independently and often the demands of competitive athletes do not match according to the current level of not only physiological functioning, but psychological. Almost all athletes are overworked in some capacity, and although we all want to embrace ‘the grind’, constant excitement will cripple our success for long-term athletic development.

When to Turn It On

Many of us fail to differentiate between activating a stress-response out of necessity and for the sake of it. We become accustomed to turning our anticipatory defenses into an uproar of unnecessary activation. If you constantly mobilize energy at the cost of energy storage, you will never create a reserve for when it counts the most (aka competition). Excessive arousal may seem necessary, but more often than not is hindering performance as opposed to aiding in a successful attempt.

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Arousal and Threat

Arousal is a combination of physiological and psychological activity theorized to fall along a continuum from a completely relaxed state to intense state of excitement (Moran, 2004). Arousal is suppressed and activated by the parasympathetic and sympathetic branches of the Autonomic Nervous System. The sympathetic nervous system prepares our body for when energy expenditure is needed. During arousal our body needs to pay attention to the task at hand, so it neglects other systems such as immune and digestion that are deemed lower priority at that moment. For example, let’s say you’re roaming the Serengeti and a lion pops up ready to eat you. In that exact moment, what is most important to your body:

  1. - Digesting the food you just ate
  2. - Defending against a disease that may harm you tomorrow
  3. - Getting an erection
  4. - Running away to ensure survival

While 1-3 are indeed important, they do nothing to help you run away from the lion and must be “ignored” for the time being.

Yerkes & Dodsen (1908) developed the inverted-U theory in an attempt to explain the affiliation between arousal and performance. The relationship is curvilinear, specifically stating performance is lowest when arousal is very high or very low, and optimal at a moderate level (Singer et al., 2001). In Weightlifting, an athlete must presumably lift the most weight possible during an optimum level of arousal, however, either hyperarousal or diminished arousal may lessen performance (Jensen, 2009).

Although heightened arousal can impair the performance of some motor tasks, the relation between a stressor and the change in arousal varies markedly across individuals. It is also important to note that there are always exceptions to the case, but the vast majority of people happen to perform better with moderate levels of arousal. What is considered a eu-stress for one individual may in fact be a dis-stress for another.

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Generally speaking, certain sports require distinctive arousal levels

Fine motor control requires less arousal while motor tasks, which require strength or ballistic movements, require higher levels of arousal (Noteboom, Barnholt & Enoka, (2001). Ultimately, many variables play a role in creating a successful athlete, and to appropriately accommodate those variables an individualized program must be administered. For example, not everyone will respond to a certain stimulus of physical training the same way, just like how everyone will respond to stress management in slightly different ways

New athletes often make an assumption that psyching up or creating a high level of arousal is imperative to optimally complete a heavy lift. While higher arousal helps strength, compromised coordination and technique may occur, especially if technique is still being learned. The common mistake a lifter will face is overdoing it or using techniques at the wrong moments in training. A beginner is less groomed and so the motions of their sport are not as habitual in those who have ample amounts of experience. Typically a beginner will do better with low levels of arousal because performance is based on utilization of relevant cues and narrowing of attention as arousal increases. Too many cues, or an excess of arousal, can cause the lifter to heighten his or her state of sensory sensitivity to a state of hyper vigilance. When we approach a lift with excessive arousal we can trigger inappropriate responses such as excessive physical strain associated with somatic anxiety.

Once a lifter becomes accustomed to the motor patterns of their sport, then they will be able to determine their optimal zone of functioning within the arousal continuum.

New athletes get a pass because they don’t know any better. For those of you who are familiar with training and are constantly in the weight room screaming about your next lift to come, you are wasting your time and giving us all headaches. You’ve also caused a substantial amount damage, which now must be dealt with somehow.  You simply can’t train like this as often as you’d like. Threat Matrix Theory (Visser & Davies, 2010) explains how any number of multiple outputs may form from a stress response. We do not only encounter a single variable altered during this process. Determining which part of the fatigue was caused by the training itself, and what was caused by the emotional stress of an elevated arousal state is the hard part.

A stressor may be as simple as anticipation before a competitive situation, which at first may appear as psychological, but as it manifests becomes physiological as well (Jensen, 2009). Such a response can lead to a failed lift or technical failure resulting in injury, or improper recovery causing you to peak or fatigue earlier than you should be when competition time comes (Lee, 1990). Competitive weightlifters understand competitions provide incentive for hard training. A successful meet involves more than being stronger compared to competitors of the same weight class. In addition to physical training, psychological aspects such as mood and vigor will play an important role in an athlete’s performance as well.

Don’t train harder, train smarter.

Profile of Mood States Questionnaire (POMS) is a standard validated psychological test formulated by McNair et al. (1971) which requires you to indicate for each word or statement how you have been feeling in the past week.

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Athletes scoring below norms on scales of tension, depression, confusion, anger, and fatigue, and above norms on vigor, are said to possess a ‘positive profile’ that graphically depicts an iceberg. Monitoring of mood states may offer potential methods of mitigating loads, whether that be psychological or physical.

Serious athletes will push their bodies hard enough, often riding that fine line between wellness and illness. Simply tracking how you feel related to qualitative variables, which mirror excess stress, can be of use to athletes and coaches. You can do this by writing it in your training log (if you don’t have one yet, what are you waiting for?). Remember, stress comes in all shapes and sizes and we deal with it enough, so why add more to training than necessary?

Optimizing performance is contingent upon proper stress regulation and will differ between training and competition environment. Coaches are often attempting to increase the likelihood of success within an athlete’s performance and will make most of the decisions for an athlete, but for those who do not have this advantage should educate themselves. In accordance with proper programming, mental skills training to control or alter arousal levels may be of interest. Beginning to use skills during practice will have a carry-over effect in competition, and is valuable in both situations. Utilizing such skills will not likely benefit the day of competition if not practiced.

Learn how to create a balance with combinations of relaxation and intensity. These are two things that don’t seem to go together when you first think about it. Managing arousal levels is key in not only competitive situations, but during training as well. If you experience every lift in a working set during training as a max effort lift you will pay the price. Being able to harness nuclear energy is the name of the game. Conserve it for a time when it is most necessary. To understand the stress response, fundamental knowledge not only of physiology but of psychology as well, must be possessed.

about the author

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Dani Tocci is an eccentric individual whose primary goal is to cultivate a positive growth mindset with everyone she works with on both a sport consulting level and with training. Having a not so typical background with degrees in art and philosophy gives her an edge on her thought process. Dani is a competitive olympic weightlifter and has had the pleasure of working with national level athletes.  Follow her on Instagram (@d_tocc) for all the happenings.

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How much volume do I need to get                        adaptation?

What about Intensity?  How do I balance that with the demands of volume?

How does adaptation happen?

What about behavior change?  How do I change my behavior, or the behavior of those around me, to live better lives?

What are the effects of stress on the entire system?  What does a stress response look like?  Will stress outside of training impact the adaptation reserves someone has to work with?

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Adaptation and Varying Your Training for Success

Photo Credit:  Rogue Fitness

Are you a creature of habit?

I know I am.

I like routines and tend to stick to them.  It helps me stay productive and keeps me on track.

Occasionally I’ll mix it up, but most of my days look pretty similar.

I’m willing to bet you’re in the same boat.

You probably get up around the same time, eat similar things, and go through a daily schedule that varies by fractions instead of wholes.

As nice as routines are for day to day living, they can be disastrous for your training.

I’m not talking about warming up and all that jazz.  I’m talking about the lift itself.

If you show up to the gym and do the same lift over and over and over again you will not make progress over the long haul.  Sure…in those first couple of weeks you might see some gains, but that’ll eventually come to a screeching halt as you hit the dreaded wall of no progress.

Similar to the Dikimbe Mutombo commercial, but instead of rejecting rolled up paper he’s rejecting your desire to (fill in goal of choice).

This is usually when I hear from people–when progress stops being had.  It just so happens the quantity of the “help I’m stuck” emails has been rather high recently, and in looking over all of their “routines” one thing stands out immediately:  the lack of variety.

Adaptation

Adaptation rules all.

But seriously…it does.

It dictates who you are now and who you will become in the future.  The nice part is you can control for adaptation if you understand it.

Thus, adaptation can be defined as the adjustment of an organism to its environment.  The environment provides the stimulus and then our bodies will adapt.

Training is no different.  We provide a stimulus, whether it be running, squatting, or doing push ups, and then our bodies adapt.

Not all stimuli, however, are created equal.  Some will produce a positive adaptation, some will produce no adaption, and some will produce a negative adaptation (for our purposes negative adaptation simply means decrease in performance).

The three types of adaptation can be classified as follows:

Stimulating- magnitude of the training load exceeds the previous level causing a positive adaptation.

Retaining- magnitude of the training load equals the previous level causing no adaptation

Detraining- magnitude of the training load falls below previous levels causing a decrease in performance.

You can picture a graph with physical fitness on the y axis and training load on the x axis.  The stimulating load will arch up, the retaining load will stay flat, and the detraining load will arch down.

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Law of Accommodation and Law of Diminishing Returns

Two other important concepts to understand are the law of accommodation and the law of diminishing returns.

In a nutshell, the law of accommodation states that the response of a biological object (human in our case) to a constant stimulus diminishes over time.  This makes logical sense.  As your body sees the same stimulus over and over again it will eventually adapt and the stimulus no longer has an effect.

We can use music as an example.  The first time you hear a new song it may be awesome.  Play it on repeat for a few days and you eventually will no longer like the song.

The law of diminishing returns gets after the same idea:  over time the magnitude of adaptation that occurs from a given stimulus diminishes.  For example, a beginner lifter can see gains from simply squatting the bar because he or she has never performed the movement, while an elite powerlifter can lift a near maximal load and see hardly any adaptation because of the increased exposure to the stimulus.

These two ideas may seem simple, but they’re powerful.  You always have to keep them in mind and respect they are there.

Also, these two laws bring to light the importance or need to continually challenge the system–a concept known as progressive overload.  As the system adapts you have to continually provide it with a greater stimulus, or else you’ll flatline and eventually die off.

Another way to get after progressive overload is via variance–finding ways to change your routine to continuously generate a stimulus greater than what your body is used to.

How To Vary

When it comes to varying your routine you really have two options:

Change the load

Changing the load comes down to manipulating volume and  intensity.

For sake of this conversation, volume will be the total number of lifts performed.  Here’s an example:

You do 5 sets of 4 reps in the bench press.  Your volume that day is:

5 x 4 = 20 reps 

Intensity, on the other hand, deals with the average weight of the barbell, and can be calculated by dividing the total weight lifted by the number reps.  The greater the weight the greater the intensity.  Here’s an example:

Say you do 4 sets of squats for 5 reps a set, with each set looking like this:

Set 1:  100 lbs

Set 2:  100 lbs

Set 3:  120 lbs

Set 4:  120 lbs

To calculate total weight lifted you’ll do the following:

(100 x 5) + (100 x 5) + (120 x 5) + (120 x 5) = 2200 lbs

To find intensity you’ll divide 2200 by the total number of lifts:

2200/20 = 110

There you go.  The average weight lifted that training session was 110 lbs.

With that in mind, I want you to think about how you can vary a training session.

Go ahead and take a minute and write something down.

Alright, good.

So to vary a training session you’d have to either increase sets, increase reps or increase the load (general rule of thumb is to decrease volume as intensity goes up.  just so you don’t make that mistake).  Let’s see what that looks like the next time you squat:

You come back in to squat and decide you’re going to do 4 sets of 2 reps.  Your sets look like this:

1.  150

2.  160

3.  175

4.  175

Now let’s find intensity:

(150 x 2) + (160 x 2) + (175 x 2) + (175 x 2) = 1314

1314/8 = 164

Notice what happened.

Your volume decreased from 20 reps to 8 reps, but your intensity increased from 110 to 164.

Now I wish we could go into more depth on this front, but there’s just not enough time to do so because what we’re beginning to tread on is periodization–the art of planning training to control for volume and intensity in the most effective manner.

That convo will have to wait for another day, so just remember to change up volume or intensity and you should be good for now.

Change the movement

Another way to mix things up is to change the movement.  The opportunities here are limitless, so don’t be afraid to get creative.

Here are a few examples:

Change the movement completely

This is as simple as it sounds.  Pick an entirely new movement.  You’ve been doing squats…try deadlifts.  You’ve been running…try pulling a sled.  The list can go on and on.

Add chains or bands

Putting chains or bands on the bar can completely change the movement by way of accommodating resistance.  Although it may not seem much different to you, I can promise you’re body and central nervous system think it’s different.

Change your stance

Another easy way to mix things up.  Instead of doing something standing up drop into a half kneeling or tall kneeling stance.  Try squatting with a wide stance.  Try squatting with a narrower stance.  Try deadlifting while standing on a small platform to increase the range of motion.  Just use your imagination and have some fun with it.

Vary the tempo

A lifts tempo is often overlooked.  You can change how long the eccentric, concentric and sticking point of the lift lasts.  For example, while doing a single arm dumbbell row take 1 second on the concentric portion, 1 second on the sticking point and 3 seconds on the eccentric portion.  I think you’ll enjoy the different stimulus.

Change the type of bar you use

Unfortunately, a lot people do not have access to a wide variety of bars.  I’d be willing to go even further and say most people don’t know different bar types exist.  Either way, they can be an extremely powerful tool in your toolbox.  Here are a few to get you started: trap bar, swiss bar, cambered bar, and safety squat bar.

(If you’re in the market for bars I’d recommend checking out Rogue’s selection.  They have some of the best stuff around.  Just click this link and it’ll take you straight to the page:  Rogue Weightlifting Bars)

Closing Thoughts

This has been a very brief overview of how to vary up your routine, but I hope you’ve gotten something out of it.

Adding variety to your training routine should be fun.  Get creative, experiment, and see what works best for you.

As I mentioned earlier, variety will depend on your training experience.

If you’re a beginner, you won’t need to vary your routine as much as an experienced lifter because you haven’t spent much time around the stimulus.  And please god take advantage of that.  Don’t get all trigger happy and start changing things up every two weeks.  Ride out the good wave while you can.  Continue performing a lift as long as you’re seeing progress.  Once progress drops off then change things up.

For intermediate and more advanced lifters, a generalized rule of thumb is to change things up every 3 to 4 weeks.  Start there and see how things go.  As you lift you’ll get a better feel for how your body adapts and how long you can spend on any one thing.

Three Ways to Set A PR Everyday

Sometimes people make the mistake of believing all they have to do is follow the set and rep scheme on a program, and they’ll instantly get better. Granted, this carries some weight, but if you know how to methodically work your way through a program, you can make more progress and set a pr (personal record) everyday.

This is obviously important for many reasons, but for me, it’s always helpful to see progress.  When you know you’re improving, it’s easy to stay motivated and get excited about training.  There are many ways to get after this, but let’s focus on three big ticket items that are relatively easy to manipulate:  volume, intensity and density.

Volume:  the total amount of weight lifted over the course of a workout (sets x reps x weight).

Intensity:  relates to how “heavy” a weight is.  For example, lifting a load that’s at 90% of your 1 rep max is more intense than lifting a load that’s 60% of your 1 rep max.

Density:  how long it takes you to complete an exercise, or how many reps/how much weight you lifted in a set amount of time.  For example:  performing 3 sets of 10 reps of push ups in 6 minutes is more dense than performing 3 sets of 10 reps in 7 minutes.  You did more work in less time.

Generally speaking, you should go into each training session asking how you can I improve one of these qualities everyday.  That way, you are always hitting a personal best, and continually see improvement.

Here are  two ways you can apply these ideas to your programs:

Simple Volume Wave

Let’s say you want to build your way back to deadlifting.  Generally speaking, we want to hit volume before intensity, so your rep and set scheme for a 4 week cycle may look something like the following:

Week 1:  6×3

Week 2: 8×3

Week 3: 10×3

Week 4: 12×3

Notice how I built in a volume wave to ensure continual progress.

If you do 6 sets of 3 at 315lbs week 1, your volume comes out to 5670lbs.

In week 2, if you decide to not increase weight you’ll still be hitting a personal best because your total volume lifted is now 7560lbs.  Thus, you improved.

Don’t always relate improvement to intensity.  By increasing your volume from week to week you are improving!  Granted, that’s not to say you can’t increase weight from week to week, but be smart in the way you do so.  You already know you’re going to be lifting nearly 2000lbs more than the previous week, so maybe stay at 315 for the first 5 sets, and then put on 5 lbs for 2 sets, and then throw on another 5 lbs for your last set.  Now you’ve increased volume and intensity!

A big mistake I see people make is coming out of the gates too fast.  They try and blow week 1 out of the water from an intensity standpoint, and fail to set themselves up well for week 2.  Use a weight that’s challenging, but nothing that’ll crush you.  This way you can progress from week to week.

I promise this will bring better long term results.

Decrease Reps, Boost Weight (Intensity)

Here’s another super easy way for you to get better every week and every workout.  Start off with higher reps and then drop reps from week to week so you can increase the weight.  Here’s an example of a rep scheme you may use for an accessory exercise for a 4 week cycle:

Week 1:  3×10

Week 2:  3×8

Week 3: 3×8

Week 4: 3×6

Notice the reps drop from week to week--this is a built in mechanism for you to increase weight (intensity).

Say you do single arm dumbbell rows at 65 lbs week 1.  Week 2 you should be adding weight since the reps drop, therefore boosting intensity and allowing you to make progress.  Again, set yourself up for success the following week by not crushing yourself.  Challenge yourself, but don’t feel like your trying to hit an 8 rep max.

In week 3, the reps stay the same, and you can attack this in one of two ways.  Either increase the weight (you don’t have to increase for all the sets, just increasing 5 lbs in the last set is a pr compared to the previous week) or do the same weight in less time (increase density).  This way, you’ve made progress in one of the major categories and once again hit a personal record.

Since you’ve been smart about adding intensity and/or density from week 2 to week 3, when week 4 comes rolling around you should be prime to jump weight once again and boost intensity.

Closing Thoughts

Neither of these concepts are revolutionary.  They’ve been around forever, and it’s something all successful coaches and athletes do.  The big take away from this should be your thought process.  Constantly be thinking and analyzing how you can get better at one of the big 3 categories in your next workout.  Don’t accept mediocrity.  If you plan appropriately, you should be able to pr almost everyday.  I don’t know about you, but that sounds pretty awesome to me.

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