Your Program Sucks Part 1

Sorry to break it to you but it’s the truth. Those 3 sets of 10 you’re still doing should be sporting the porn ‘stach from the era of which it came from.

Doing max set after max set should be thrown back into the Lance Armstrong’s closet with his performance enhancing drugs, such as the ability for everyday gym goers to recover from this type of training.

I’m not a powerlifter, I am not a bodybuilder, I do not do Crossfit, I do not do kettlebells and I don’t follow a nutrition plan. In fact I’ve been a big program hopper in the past in the quest to find what’s good, what’s shit, and what needs to be refined from shit to good.

Load Selection

Max Effort Joe Defranco Style - Set a baseline (3 rep max, 5 rep max etc) and beat each week.

Week 1 x 3 Rep Max - 100kgs
Week 2 x 3 Rep Max - 105kgs
Week 3 x 3 Rep Max - 110kgs
Week 4 x 3 Rep Max - 115kgs

Max Effort and Repetition Method Combo - set a baseline on week 1 (3 rep max) and get more reps with the same weight in week 2 then aim for a higher 3 rep max in week 3.

Week 1 - 100kgs x 3 Reps
Week 2 - 100kgs x 5 Reps
Week 3 - 105kgs x 3 Reps
Week 4 - 105kgs x 5 Reps

Auto Regulation / Perfect Rep Christian Thibadeau Style – this method involves focusing on quality work more so then total volume of work. You’d have a rep number in mind (for example 3) and you’d work in sets with progressive weight until you reach a set that visibly different then the last. When I say visibly different I mean a change in technique or rep speed so you won’t just increase the weight of your top set each week as some days you feel good and some days you don’t. The point is to push the good days for all their worth and get the minimal amount of work in on the days you don’t. A s a rule of thumb you’ll improve 6 times out of 10, equal your best 2 times out of 10 and finish below your best 2 times out of ten.

Week 1 x 3 Rep Max x 100kgs
Week 2 x 3 Rep Max x 102.5kgs
Week 3 x 3 Rep Max x 95kgs (not enough sleep)
Week 4 x 3 Rep Max x 105kgs

Sub Maximal Training Jim Wendler Style – refers to using sub maximal loads with specific percentages to improve maximal strength. It is also low volume so is great for those who don’t have a lot of time or have a shitty time recovering from moderate to high volume training.

Week Sets / Reps Load
Week 1 do 3 x 5 (last set is for max reps) 65%, 75%, 85%
Week 2 do 3 x 3 (last set is for max reps) 70%, 80%, 90%
Week 3 do 1 x 5, 3, 1 (last set is for max reps) 75%, 85%, 95%
Week 4 do 3 x 5 40%, 50%, 60%

Another way to train with sub maximal weights is to use Prilepin’s Chart where you progressively make your way through the chart. Whether you use the optimal, low end or high end of the rep range will be determined on what your weakness is.

55 – 65% of 1 Rep Max...Optimal Sets/Reps Per Exercise 3 - 6 Per Exercise...Total Rep Range Per Exercise 18 - 30...Optimal Reps Per Exercise 24

70 - 80% of 1 Rep Max...Optimal Sets/Reps Per Exercise 3 - 6...Total Rep Range Per Exercise 16 - 24...Optimal Reps Per Exercise 20

80 - 90% of 1 Rep Max...Optimal Sets/Reps Per Exercise 2 - 4...Total Rep Range Per Exercise 10 - 20...Optimal Reps Per Exercise 15

90%+ of 1 Rep Max...Optimal Sets/Reps Per Exercise 1 - 2...Total Rep Range Per Exercise 4...Optimal Reps Per Exercise 4

Biofeedback – this refers to performing a singular or series of test pre workout to find out what kind of state your nervous system is in which can then dictate how hard you should go during your session. You can start as soon as you wake up and take your resting heart rate and once you’ve found your baseline figure (i.e. your resting heart rate) then if your initial heart rate is 10% higher than your RHR then it’s time for a deload there and then but if it’s 15% higher or more then take the day off as you’ll simply dig your recovery hole too deep to get out of. Pre workout you can try a stand long jump for distance or a standing vertical jump for height and use the same percentages to determine your workout for the day.