A Basic Primer on Effective Training

[Erik]

I'm just going to cut and paste from a few blog posts I made ...

My next few posts are going to be all about what I think covers the basics of ‘effective training’. It’s amazing how paying a little attention to some basic principles (actually applying some basic principles) can dramatically change the effectiveness of your time in the gym.

How many of us have spent a lot of time in the gym, training, putting in lots of effort, thinking we were doing what was necessary to achieve results, and yet, dissatisfied with the outcome? I think we’ve all been there at one point.

And then we start training ’smarter’ and just like that - more muscle, more strength, better muscle retention while dieting for fat loss, even recomposition.

So, the first point is you need to get strong and focus on training in the lower rep ranges.

It’s really quite simple - if you’re not throwing around more weight at this time next year than you are now, there’s a very high probability that you’re not going to be much more muscular either. You need to add weight to the bar over time. Period.

Look at people in your gym who are strong; they’re generally muscular people as well. (of course there are exceptions).

One of the biggest triggers for muscle growth is mechanical load/tension - that is, heavy weights. Overall mechanical loading is vital to muscle growth. So, in short, you need to ensure there is a strength emphasis to your training. This means spending a good portion of your training in the low rep ranges. (ie. 1-6).

There are two types of muscle growth - the first, myofibrillar, and the second, sarcoplasmic. Each is primarily triggered by a different training stimulus.

Myofibrillar hypertrophy is actual growth of the muscle fibers themselves, that is, through an actual increase in the density or thickness of the contractile proteins. This is typically referred to as ‘functional muscle’.

The primary triggers for muscle growth are mechanical load/tension (as already mentioned), density and total time under tension. Load and tension is simply the amount of weight lifted. The more you lift, the greater the level of intramuscular tension; the greater the intramuscular tension, the great the amount of protein degradation and hopefully positive structural adaptations.

[Erik]

Continuing on with the idea that there needs to be heavy component (ie. low reps) to your training …

Training with heavy weights improves something called myogenic tone through growth of the contractile proteins – the aforementioned myofibrillar hypertrophy. Myogenic tone is basically a measure of a muscle’s density. When your body is nice and lean, muscle density and hardness go a long way to enhancing the look of your body. In addition, the greater the loads used, the greater the recruitment of the fast twitch motor units – those with the greatest potential for size and strength.

The problem is that most people don’t spend enough time lifting in the low-rep ranges because they think this kind of training is just for strength development. While low-rep training does obviously promote strength gains, with the right training parameters and program design, it’ll also contribute to significant muscular gains … as anyone who’s trained in these rep brackets will attest to.

Heavy, low-rep training is also associated with neurological adaptations that facilitate strength production. The result is generally a more efficient nervous system which means increased firing rates, an increased rate of force production per motor unit, as well as an increased ability to recruit more high threshold motor units.

This has the potential for great carry over to more traditional ‘pump/typical bodybuilding style’ training. The increased strength and neural efficiency developed with lower rep training will carry over and allow you to use more weight, and therefore subject your muscles to more tension, when training in the more ‘traditional’ hypertrophy ranges.

So … to recap, focus on strength development by ensuring you’re doing enough work in the heavy, low rep ranges.

[Erik]

Continuing on with the basics of effective training is the need to have a strong emphasis on the use of compound exercises. I know this one tends to be a ‘no brainer’ but it’s worth mentioning again anyway.

Yes, isolation exercises and even machines may have their place, but the major portion of your training should be focused on compound, multi-joint exercises.

Compound exercises use more energy, recruit more muscles, result in a greater acute increase in anabolic hormones, and allow you the opportunity to use maximal weights which will go along way to size and strength development.

Contrast a push press with a lateral raise. Both exercises are typically used for shoulder development, but which one do you think will result in the greatest improvements? A single-joint exercise that you’ll never be impressively strong, on or a compound, strength exercise like the push press?

This all ties into the previous point about needing to get strong. You just can’t get very strong on single joint exercises, at least not relative to the big, compound movements. Yes, laterals might ‘burn’ more, but so what? So do sets of 100 reps.

In fact, for the large majority of trainees, they’d likely be able to build quite a respectable physique with just compound movements - deadlifts and their variations, squats and their variations, rows, overhead pressing, and bench pressing. If you get strong on these movements, ther’s no doubt it’s going to show in your physique.

Save the isolation until you’ve got something to isolate.

[Erik]

Periodization, which is basically defined as the planned variation of training variables in an exercise program, is a key component to most effective training programs. An even more simple explanation is simply to say it means you have a plan to your training.

There are a number of different ways to periodize your training, but suffice to say it involves the manipulation of loading parameters – sets, reps, tempo, rest intervals, etc. – as well as a finely tuned management of training volume. Research on periodization versus no periodization has shown that periodized training has a greater effect on strength/power, local muscular endurance, fat-free mass (muscle) and motor performance.

There are a number of coined terms for the various periodization models – linear, alternating, undulating, conjugate, concurrent, etc., but again, they’re all a form of planned manipulation of your training. I’ll touch on the first three.

The classic or traditional model of periodization is the linear model – one popularized in the western world for the last 20 years – in which the reps (volume) are decreased with a simultaneous increase in load (intensity) with each successive mesocycle, which generally last three to four weeks each. It has a number of different drawbacks as it relates to hypertrophy and strength. It becomes very difficult to maintain the gains in an earlier phase once you’re in a later phase of the plan. For most it’s simply far from optimal.

There’s also a model called alternating periodization where higher and lower reps are alternated with each successive phase. The two phases would be characterized by high loads/low volume (intensification phase) and low loads/high volume (accumulation phase) respectively. This model addresses a number of the linear model shortcomings. The primary goals of the intensity phase are improved neuromuscular recruitment of the involved muscle fibers which increases strength. Remember, that the type of hypertrophy associated with maximal strength training is often referred to as myofibrillar hypertrophy. On the other hand, the primary goal of the volume phase is sarcoplasmic hypertrophy, which again is associated with an increase in the fluid volume of the non-contractile elements within the muscle. Think of an intensity phase as more powerlifter/strength training oriented training and an accumulation or volume phase as more of a traditional bodybuilding style of training. You alternate back and forth between each phase, often every 3-4 weeks.

Another non-linear model of periodization known as undulating periodization. In this model you’re actually adjusting the loading parameters every workout instead of say adjusting in longer term phases as you would in the previously mentioned systems.

And finally, a very popular and very effective (particularly for strength development) method of periodization is known as conjugate periodization, in which you’re training multiple strength qualities during the same microcycle.

All that said, there’s really no best way.

We all know we can’t do the same training program forever, and most of us know that we adapt to a given workout after a number of times through it. However, we tend to adapt to the number of reps performed first, and the actual exercise itself last. So it stands to reason that we need to change the rep range more often than we change the exercises. Basically, the big movements, or variations of the big movements, should always be the cornerstone of your training program.

And at the same time, while it’s great to have a ‘plan’ drawn up, you can’t get stuck in the rigidity of the plan either. Some days, you might just not ‘have it’. Some days you might really have it.

Programs often need to be adjusted and modified based on the potential differences between desired outcome and the actual outcome. That is, sometimes you just have to stop and listen to your body and make some adjustments on the fly. You can have the best laid out plan on paper, but sometimes it simply needs some tinkering with. Cybernetic periodization – listen to your body (something you tend to learn to do better the more advanced you become).

[Erik]

The “laws of bodybuilding” seem to say you have to train a muscle once per week on a split routine.

For example:

Monday: Chest/Biceps (this is International Chest & Biceps day around the entire world)

Tuesday: Quads/Hamstrings

Wednesday: Off

Thursday: Back/Rear Delts/Traps

Friday: Shoulders/Triceps

Saturday: Off

Sunday: Off

Unless you’re part of the genetically elite – those who can pretty much do anything they want and turn into freaks – hitting a muscle group this infrequently is going to result in less than optimal results. Yes, this goes against the grain, but be open minded. Training muscle groups more frequently can have a very significant impact on your overall development. Provided you’re training fresh and are hitting your muscles with varying stimuli, the more often you stimulate a muscle to grow, the more it will grow … up to a point of course. Most people will simply grow better with higher frequency. In addition protein synthesis peaks and returns to baseline within 48-72 hours after exercise so if you’re only training muscle groups once every seven days you’re reducing the amount of time you could be growing. In fact, you’re likely detraining between workouts for the same muscle group. It could definitely be argued that frequency is one of the most importants factor in your rate of development.

Maybe you’re thinking, “what about overtraining?” The skeletal muscle system as a whole is a very adaptable system. It will adapt to the stresses placed on it. You want faster recovery? Force your body to recover faster. How? Train your muscle groups more often. What about soreness? A number of studies have shown that complete metabolic recovery can occur in as little as 48 hours. There might be a little lingering DOMS (delayed onset muscle soreness) when you first adopt a greater training frequency, but you’ll adapt. The key though is training the same muscles with a different training stimulus later in the week and managing the volume per session. In addition, there is plenty of research that has shown that training a muscle while it’s still a little sore does not negatively affect recovery. In fact, the increased blood flow that results from training again (with a different set/rep scheme) may help with recovery. Training in a different rep range will stimulate different muscle fibers and will result in a different overall physiological response.

So how do we split it up? Upper/lower splits are one great option. For example:

Monday: Upper Body

Tuesday: Lower Body/Abs

Wednesday: Off

Thursday: Upper Body

Friday: Off

Saturday: Lower Body/Abs

Sunday: Off

You might be thinking that you can’t do enough for each muscle group if you have to train your whole upper body in one session. Sure you can. Remember that you want to focus on compound exercises; exercises that recruit a lot of muscle mass. You’re training movements more than you’re training muscle groups. As well, you also want to manage your overall volume per session; not just the volume per muscle group. So, with these types of splits, you’ll want to do less volume per muscle group, but remember, you’re also training the muscles twice per week instead of once, so at the end of the week the volume is still going to be significant. For example, you might do 100 reps in one workout if you were training a muscle group once every seven days, but you could also have done the same weekly volume by doing 50 reps in two workouts. Those in the once-per-week camp tend to do more volume per session but regardless, protein synthesis is still going to return to baseline at it’s predetermined time. Training with greater frequency (on an upper/lower or even a full body split) keeps protein synthesis elevated more often which can have a significant impact on overall progress.

[Erik]

The Overload Principle as at the root of all training progress. It states that a greater than normal stress on the body is required for a training adaptation to take place. The body will in turn adapt to this increased stress. In the context of getting stronger, you must subject your body to stresses greater than it is used to in order to force your body to adapt. This is basically how all training adaptations occur. There are multiple ways in which you can increase the workload and stress your body is subjected to and interestingly enough they all relate back to the three primary triggers for muscle growth – mechanical load, density and total time under tension.

First, you can increase the amount of force generated during the workout. Quite simply, this means using more weight or even moving the same weight faster. This ties into the earlier point on the need to get strong. Remember, that explosive concentric contractions have the ability to recruit the high threshold motor units – the big, powerful ones. Secondly, you can also decrease the amount of time it takes to complete the workout. In this case you’re doing the same amount of work (or perhaps even more) in less time, which increases training density. And finally, you can increase the amount of total workload or volume in a given workout, which positively affects the total time under tension that you subject your muscles to. Not paying attention to this training principle means that you’re doing the same thing day in and day out, and that pretty much guarantees no progress.

[Andy]

The Overload Principle as at the root of all training progress. It states that a greater than normal stress on the body is required for a training adaptation to take place. The body will in turn adapt to this increased stress. In the context of getting stronger, you must subject your body to stresses greater than it is used to in order to force your body to adapt. This is basically how all training adaptations occur. There are multiple ways in which you can increase the workload and stress your body is subjected to and interestingly enough they all relate back to the three primary triggers for muscle growth – mechanical load, density and total time under tension.

First, you can increase the amount of force generated during the workout. Quite simply, this means using more weight or even moving the same weight faster. This ties into the earlier point on the need to get strong. Remember, that explosive concentric contractions have the ability to recruit the high threshold motor units – the big, powerful ones. Secondly, you can also decrease the amount of time it takes to complete the workout. In this case you’re doing the same amount of work (or perhaps even more) in less time, which increases training density. And finally, you can increase the amount of total workload or volume in a given workout, which positively affects the total time under tension that you subject your muscles to. Not paying attention to this training principle means that you’re doing the same thing day in and day out, and that pretty much guarantees no progress.
Awesome stuff, Erik...

[fitmonkey]

This is all very good info, but I gotta say if you laid this on me as a "beginner" I'd probably not understand half of it.

Thanks for all the awesome info, and laying it out like that Erik!

[Erik]

This is all very good info, but I gotta say if you laid this on me as a "beginner" I'd probably not understand half of it.

Thanks for all the awsome info, and laying it out like that Erik!

Too complex still? Not appropriate for this part of the board you think?

[fitmonkey]

Too complex still? Not appropriate for this part of the board you think?

Appropriate enough I think. I think its great stuff for a newbie to know, but I guess it depends if we're talking a newbie to training right or someone who's never lifted a weight before.

[Andy]

Too complex still? Not appropriate for this part of the board you think?

I'm not a beginner, been training over a year...may not be the most knowledgable but I think it makes sense for me based on me being a sponge in the realm of weight loss, weight training, etc.

[Andy]

The Overload Principle as at the root of all training progress. It states that a greater than normal stress on the body is required for a training adaptation to take place. The body will in turn adapt to this increased stress. In the context of getting stronger, you must subject your body to stresses greater than it is used to in order to force your body to adapt. This is basically how all training adaptations occur. There are multiple ways in which you can increase the workload and stress your body is subjected to and interestingly enough they all relate back to the three primary triggers for muscle growth – mechanical load, density and total time under tension.

First, you can increase the amount of force generated during the workout. Quite simply, this means using more weight or even moving the same weight faster. This ties into the earlier point on the need to get strong. Remember, that explosive concentric contractions have the ability to recruit the high threshold motor units – the big, powerful ones. Secondly, you can also decrease the amount of time it takes to complete the workout. In this case you’re doing the same amount of work (or perhaps even more) in less time, which increases training density. And finally, you can increase the amount of total workload or volume in a given workout, which positively affects the total time under tension that you subject your muscles to. Not paying attention to this training principle means that you’re doing the same thing day in and day out, and that pretty much guarantees no progress.
Nice!

My exercises are mostly geared towards the metabolic aspect where supersetting is the theme...

So in essence, Erik...if I do standing single arm DB presses in my TT workout -let's say with a weight of 45 lbs maybe even a 30 lb DB (lighter than usual at my strength capacity...I'm around the 50-55 lbs at this point. Sitting shoulder presses I can go as high as 80 lbs) or maybe a barbell squat of 35 + 35 + 45 bar for example (115 lbs. I've done up to 225 lb in this workout) - but be more explosive in movement - you can still trigger enough muscle fiber stimulation for growth with lesser weight than what I would do lets say on a "heavy day", correct?

[Erik]

So in essence, Erik...if I do standing single arm DB presses in my TT workout -let's say with a weight of 45 lbs maybe even a 30 lb DB (lighter than usual at my strength capacity...I'm around the 50-55 lbs at this point. Sitting shoulder presses I can go as high as 80 lbs) or maybe a barbell squat of 35 + 35 + 45 bar for example (115 lbs. I've done up to 225 lb in this workout) - but be more explosive in movement - you can still trigger enough muscle fiber stimulation for growth with lesser weight than what I would do lets say on a "heavy day", correct?

Not sure I'd go that far, as you still need sufficient loading. The principle is intact. Think of the old F=ma equation. Force increases both with an increase in mass and an increase in acceleration.

It would come down to how much more are you accelerating a lighter weight? Enough to offset the drop in weight? Probably not.

We should always be striving to accelerate the weight as much as possible. That is, fast concentrics.

And often in terms of recruitment simply the conscious effort to try to accelerate and push fast, even though with a heavy weight, it doesn't move fast, it all that's needed to enhance recruitment.

[Andy]

Not sure I'd go that far, as you still need sufficient loading. The principle is intact. Think of the old F=ma equation. Force increases both with an increase in mass and an increase in acceleration.

It would come down to how much more are you accelerating a lighter weight? Enough to offset the drop in weight? Probably not.

We should always be striving to accelerate the weight as much as possible. That is, fast concentrics.

And often in terms of recruitment simply the conscious effort to try to accelerate and push fast, even though with a heavy weight, it doesn't move fast, it all that's needed to enhance recruitment.

:yeahthat: Awesome.

You're the man, Erik. Your inputs are golden. I was setting up pretty good PRs on my 12 week transformation workout and of late I was kinda bummed as I was more obsessed with the scale than the body fat. I've noticed I was getting incredibly strong each week (incredible strength gains) but one day on the squat rack for example, I was leaning towards the side of caution thinking going lighter would be best (I was a former Smith machine guy) and did not want to sacrifice form - BUT I wanted to go heavy as I could on the traditional squat rack as I think this is the best way i think to do squats because it involves alot of leg muscles (quads and glutes) and hits core stregthening than any other type of squat exercise I have ever done. Craig actually thought I was struggling with form (he politely suggested doing DB squats as a sub exercise - but I don't think that was the case really.)

Since Day 1, and I'm sure Craig can attestfrom my daily journal (I regularly post my daily journal at TT), I think I was putting enough resistance to make me work hard for each rep without sacrificing good form but I was a bit confused because I felt like I was gaining mass, improving on muscle strength but my weight was almost the same? I felt BF wise I wasn't making significant progress but just a few days of reading some invaluable stuff about proper nutrition in conjunction with workouts. I was quickly putting 2 and 2 together and realizing nutrition does in fact make or break me from being successful or just down right failing. Anyway, I went down .5% in 19 days and a 3.4 lbs weight loss I guess is pretty good.

I understand by Week 6 or so - and if I do everything accordingly - significant changes in body composition just seem to follow. I'm feeling it now no doubt about it - just gradually at this point but I know by Week 6 - I will see a huge difference from today.

[Alicrmt]

Wow Andy :clap: Nice progress :thumb:

[Andy]

Wow Andy :clap: Nice progress :thumb:

Thank you, Alicrmt!

[Alicrmt]

Thank you, Alicrmt!

:girly: just Ali is fine :wink:

[Andy]

:girly: just Ali is fine :wink:

Ok, Ali!

[Gary]

Too complex still? Not appropriate for this part of the board you think?
Great stuff!

I have to say though that most of it is still flying well over my head. :huh:

[Erik]

Great stuff!

I have to say though that most of it is still flying well over my head. :huh:

Anything that I can try to clear up?

[GinnyLou]

I don't know that I would classify myself as a complete beginner, but I am not nearly as knowledgable as most of you. I think there is a lot of very good information in what you posted and I don't think it's great stuff to have on this forum.

[Erik]

and I don't think it's great stuff to have on this forum.

You don't think it's great stuff to have on this forum?

[donnajo]

You don't think it's great stuff to have on this forum?


I think it was a typo. She said it was great stuff. :shrug:

[Lingerie Lady]

I wondered about that too, and was going to correct/question her, but thought I'd stay quiet and be nice to the noobie. I did get the drift of her message . . .

[Andy]

I think she mistyped it is all....

[Steve]

Question for you Erik.

Suppose you are running a 4 day upper/lower split. Day 1 is upper body heavy horizontal pressing and pulling, light vertical. Day 3 is heavy vertical and light horizontal.

The heavy component (horizontal) of day 1 is the overloading event. This said, is day 3's light horizontal primarily for recovery? Or should this be an overloading event simply at a higher rep range?

I know I'm not getting this out how I'd like.

Basically, isn't it possible to overload the muscle on day 1 and day 3 using different rep ranges?

I've been using the second, light day to really just go through the motions. But would there be a benefit to pushing for higher rep maxes on this second day?

[Erik]

The heavy component (horizontal) of day 1 is the overloading event. This said, is day 3's light horizontal primarily for recovery? Or should this be an overloading event simply at a higher rep range?

MY opinion is to use it as an overloading opportunity in a different rep range - not a recovery workout.



Basically, isn't it possible to overload the muscle on day 1 and day 3 using different rep ranges?

Absolutely.



I've been using the second, light day to really just go through the motions. But would there be a benefit to pushing for higher rep maxes on this second day?

Im my opinion, yes.

While overload load is still of primary importance, it's not the only thing that triggers growth. Training density is in there too (ie. metabolic disruption, etc), which is achieved with the higher rep, shorter rest interval work. The other rep ranges are still relevant to growth - functional/total hypertrophy zones, etc. It's not JUST about tension.

[Steve]

What I figured.... thanks for your opinion!

[GinnyLou]

Oh, geez. That was definitely a typo and a pretty stupid one, at that. Sorry and I do appreciate you not jumping on me for that.

[sarahlou]

Thunder terrific post for me as a relative beginner. I am so glad you posted it and I think this is a good place for it.

I printed it out and read it through a couple times yesterday at the gym and here's what I got out of it which was alot!! so thank you: First, and maybe most important is you should have a plan when you go to the gym. Write it down and follow it. Second, don't be afraid to use low reps and heavy weight (I never thought about trying this for a couple reasons that you didn't mention - admittedly probably very naive ones but probably good for you to hear what a newbie was thinking: I never thought about trying this because it seemed like if you do more reps you would be doing more work and make changes more quickly - most magazine articles focus on 12 to 15 reps per set. The second reason is that heavy weight scares me. I don't have anyone to spot me and I am not sure what I am doing so the whole thing is a bit scary - maybe stupid but I am afraid of dropping the weight or getting hurt). There's more to life than sets of 12 reps.
Third don't keep doing the same things the same way all the time. Vary the number of reps, weight you use, and exercises. Focus on the basics which are what you called compound moves (use many muscles?). Just because everyone else is doing bicep curls and tricep kickbacks in the gym doesn't mean those are the most effective.
Lastly, you didn't state this directly but your examples sure brought it home to me: rest! Give the muscles time to recover.

I got a little confused matching up the programs in post 4 and 5 but maybe they aren't supposed to line up? Actually post 5 raised a question for me why not do lower body on Monday if everyone is doing chest?

If I missed something then I probably didn't understand it. Anyway, thank you!! Hope my feedback is helpful.

[911PRINCESS]

Wow I really like this thread has a lot of great info in it. Some of it I may not understand right off but I love that it gives me things to work on and things that I can research. i learn so much on this board from all of you......by the way where do I get the little smiley faces to put on my replies??

[Erik]

Wow I really like this thread has a lot of great info in it. Some of it I may not understand right off but I love that it gives me things to work on and things that I can research. i learn so much on this board from all of you......by the way where do I get the little smiley faces to put on my replies??

User Control Panel --> Options --> Scroll down and choose Standard Editor

[911PRINCESS]

Look at me I have smiley faces.....THANKS ERIK:lol3::lol::clap::D

See you teach me about training and about computer literacy

[JMARIE]

Wow. INFORMATION OVERLOAD! I couldn't be happier. Thanks Erik! I especially like the National Chest and Bicep day - that made me laugh, I have a friend who used to refuse to do anything but a split like that... he never looked different to me either. NO COMPOUND MOVEMENTS EVER! I don't even think he knows what a push press is!

[Tearose]

Great info Erik. :)

[Kristina]

This is awesome! :)
Gives me insight for our plan. Love it!!!!

[Holz]

Interesting... My previous training programs always started out like this - but with large circuits - 3 sets - 12-15 reps


Monday: Upper Body

Tuesday: Lower Body/Abs

Wednesday: Off

Thursday: Upper Body

Friday: Off

Saturday: Lower Body/Abs

Sunday: Off



Then, as I became more "advanced" my previous trainer would switch me to this type of workout - except again with 12-15 reps:




Monday: Chest/Biceps (this is International Chest & Biceps day around the entire world)

Tuesday: Quads/Hamstrings

Wednesday: Off

Thursday: Back/Rear Delts/Traps

Friday: Shoulders/Triceps

Saturday: Off

Sunday: Off



Guess my trainer was using "Old Skool" logic???? I don't know. But I definitely leaned out by competition time, but didn't see the muscle growth that I was hoping for. (Especially in my delts/arms/back)

At my boot camp classes, I was teaching my students using method 1 above so that they would get maximum benefit, and I felt it was working. My students had very good results working all body parts 3-4 days per week with emphasis placed on upper body one day and lower body the next.

Thanks for sharing this.:wink:

[smuggie]

Guess my trainer was using "Old Skool" logic???? I don't know. But I definitely leaned out by competition time, but didn't see the muscle growth that I was hoping for. (Especially in my delts/arms/back

Of course you didn't. That's because muscle growth requires eating at a caloric surplus. Barring some special circumstances, the best you can hope for when dieting is maintaining your muscle.

[Holz]

Of course you didn't. That's because muscle growth requires eating at a caloric surplus. Barring some special circumstances, the best you can hope for when dieting is maintaining your muscle.

Well, yeah, that's common sense, but I had been training with him A YEAR!!!! Should have had more muscle..

[smuggie]

Well, yeah, that's common sense, but I had been training with him A YEAR!!!! Should have had more muscle..

Oh, I see what you mean. Were you eating at a surplus prior to dieting for your show?

[Holz]

Oh, I see what you mean. Were you eating at a surplus prior to dieting for your show?

Yeah, initially was training to lose fat, then started to prepare for a competition but never used heavy weights, ever, and always 12+ reps plus lots of cardio.

[char-dawg]

I think a lot of women have trouble getting away from the "15+" rep ranges, simply because there's so much media conditioning about it. I've occasionally used it for my own purposes by incorporating a day of high reps in a three-day split: Day 1 would be 4-6 reps, Day 2 would be 8-10, and Day 3 would be 15 or thereabouts. Works very well for "getting people into shape" and seeing steady progress, although I wouldn't recommend it for a serious strength athlete. Hatfield's old idea of two sets at 25, 12-15 and 4-6 reps within a given workout works as well, although it's a lot more draining.

[Holz]

I think a lot of women have trouble getting away from the "15+" rep ranges, simply because there's so much media conditioning about it. I've occasionally used it for my own purposes by incorporating a day of high reps in a three-day split: Day 1 would be 4-6 reps, Day 2 would be 8-10, and Day 3 would be 15 or thereabouts. Works very well for "getting people into shape" and seeing steady progress, although I wouldn't recommend it for a serious strength athlete. Hatfield's old idea of two sets at 25, 12-15 and 4-6 reps within a given workout works as well, although it's a lot more draining.

I agree...pretty much every article you read encourages "high reps" citing that this way you put on "lean muscle" and not "bulk". I got stuck in that rut because of old-skool thoughts and beliefs - and reading articles in magazines, etc. But after I became certified (with ISSA) I started trying out different principles, including Hatfield's that you mentioned above, but it was "comfortable" to always fall back into the same ol' same ol' - the 4-day split with 12-15 reps - 2 different body parts per day.

My previous trainer used a lot of old skool stuff, as well. In fact, before coming to Erik, I was using my previous trainer's workouts.

[smuggie]

I agree...pretty much every article you read encourages "high reps" citing that this way you put on "lean muscle" and not "bulk". I got stuck in that rut because of old-skool thoughts and beliefs - and reading articles in magazines, etc. But after I became certified (with ISSA) I started trying out different principles, including Hatfield's that you mentioned above, but it was "comfortable" to always fall back into the same ol' same ol' - the 4-day split with 12-15 reps - 2 different body parts per day.

When oh when is that stupid myth going to die. :sad:

[pmbpro]

This is great info, Erik!

I hadn't really tried this either... lifting heavy weights fast.



And often in terms of recruitment simply the conscious effort to try to accelerate and push fast, even though with a heavy weight, it doesn't move fast, it all that's needed to enhance recruitment.

Instead of me being distracted by trying so many different things too (due to my own impatience :dope:), looks like I'd have to go back to the basics mentioned in your posts that 'd strayed away from over time.

[epona]

Great thread. You've all got me so excited to hit the gym for the first time in years tonight. :yayconfetti:

[DeniseT]

So glad I found you Erik! One day a week is what my "trainer" had me doing and no wonder why I wasn't seeing results. I love your focus on "training smarter, not harder".

[ErinLeigh]

So if one is doing an upper/lower split as drawn out in page one of this thread, how many exercises per body part (ie: chest, shoulders, etc) and how many sets per body part would be a good amount of volume? Thanks in advance!

[Erik]

So if one is doing an upper/lower split as drawn out in page one of this thread, how many exercises per body part (ie: chest, shoulders, etc) and how many sets per body part would be a good amount of volume? Thanks in advance!

Answering that would require the actual design of a program. There is no singular answer to that question.

The volume - exercise number/sets/reps is at the crux of program design.

There are a number of 'depends' factors.

[Trapezoid]

Another very informative post, Erik! I broke the practice of doing hours of cardio per week and eating very few carbs. Now I am working on wrapping my head around doing fewer reps and more weight!!! It's not so easy to re-train your brain when you've been told for so long that that's how you should train.

[Erik]

You can't really grasp on to anything new until you completely 'let go' of things of old.

[CathyK]

Thanks very much for this Erik. As a newbie to Amy's program, used to doing a split routine for over 20 years-YIKES, your explanation makes ALOT of sense to me! Thanks again!

[Erik]

Thanks very much for this Erik. As a newbie to Amy's program, used to doing a split routine for over 20 years-YIKES, your explanation makes ALOT of sense to me! Thanks again!

Happy to hear that.

[michele.m]

i just read this and the info was very very helpful.
thanks so much!

[Andreglok]

great info, i am going to apply into my work outs and try to build some muscle! go heavy!!! and less Reps :weights2:

[RuthieJ]

I started to run in early April to try to get into better condition for the tennis season with my competitive husband. I kept running with a group, and I ran 900 miles in 8 months. It wasn't until I read Erik's rants about cardio and efficiency 9 (honda civic vs cadillac escalade) that I put the brakes on running completely. Literally, one day I just stopped. I hadn't lost ONE pound, ONE inch, or ONE percentage of body fat! I was going fast, too. Not your 10 min/mile pace, I was in the high 7's to mid 8's per mile (first ever half marathon in Detroit 1:52). IT. DID. NOTHING. for my physique! Erik, I love your articles, rants, and anecdotes. Signing up with Amy via Erik was the best decision I could have made! No more months of cardio (maybe if I do more, for longer, much faster, I'll see results), no more 12-15 at 8lbs. I'm down fat and scale weight and going up in lean muscle mass. How? Nutrition adherence and HEAVY LIFTING!

[Inatic]

congrats Ruthie! and welcome.

[gofigure]

I started to run in early April to try to get into better condition for the tennis season with my competitive husband. I kept running with a group, and I ran 900 miles in 8 months. It wasn't until I read Erik's rants about cardio and efficiency 9 (honda civic vs cadillac escalade) that I put the brakes on running completely. Literally, one day I just stopped. I hadn't lost ONE pound, ONE inch, or ONE percentage of body fat! I was going fast, too. Not your 10 min/mile pace, I was in the high 7's to mid 8's per mile (first ever half marathon in Detroit 1:52). IT. DID. NOTHING. for my physique! Erik, I love your articles, rants, and anecdotes. Signing up with Amy via Erik was the best decision I could have made! No more months of cardio (maybe if I do more, for longer, much faster, I'll see results), no more 12-15 at 8lbs. I'm down fat and scale weight and going up in lean muscle mass. How? Nutrition adherence and HEAVY LIFTING!

Amen - I went through this as well (the running part). Glad to know I'm not alone! Great info!!

[runn3rgirl]

Great information! Thanks Erik!