Without these your strength / training program will NOT yield best results, regardless of the style of training you use (Linear / Block periodization / Conjugated)

If you want to get more information on how to maximize your training / program simply fill in this form:

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1: Volume (sets / reps)

This is the amount of work you’re doing each session / week / block of training.

So to ensure results this need to go up over time, the trade off is fatigue though, so don’t go to far to soon.

 

2: Intensity (load / resistance)

This is the load or resistance you’re using each exercise. For example 85% of your 1 RM is the intensity of that set. If you aren’t using the percentage of load then its simply the weight being used.

 

3: Progressive Overload

The key to progressive overload is progressing 1 variable at a time to get progress. This can be either

Volume (sets / reps)

Intensity (% of load, or resistance)

Frequency (how often you train)

Tonnage (Sets X Reps X Intensity)

 

4: Deloading

Specific times within your training program where all the above variables drop down so the sessions become shorter / easier. This is important for recovery and allows your body to adapt to the training you’ve been doing, which is important for strength and body composition.

 

5: Nutrition

Eating to support your training goals and your current level of training.

For example:

Gaining size: Calorie intake greater than energy spent daily

Dropping weight: Calorie intake Less than expenditure

Maintaining weight: Calorie intake matches energy expenditure

 

-Cam Burnside

If you want to get more information on how to maximize your training simply fill in this form:

https://docs.google.com/forms/d/e/1FAIpQLSdXGw0T4DEf0-9R9sH-mMZy_PIcu2CRRxQD9Bx8dMWiyHLvYw/viewform