When someone first begins a strength program, everything works. The problem is that your body will adapt relatively quickly and you’ll stop seeing results if you don’t change certain variables.
This is where so many people get stuck. They don’t want to abandon what had been working. The majority of strength training studies are short term in nature and often include people not currently training.
The problem these studies ignore is that everything works for about 6 weeks…then what do you do?
This conversation explores the principles of adaptation and change in strength training, the concept of progressive overload, and the methodology behind training blocks and cycles.
It explores the importance of set rep ranges, determining appropriate weight and rep ranges, and the role of volume and intensity in training blocks.
Additionally, it discusses variable overload and the structure of training cycles for long-term progress.
Takeaways
- Adaptation and change in strength training
- Progressive overload and its impact on training
Chapters
- 00:00 Adaptation and Change in Strength Training
- 03:13 Progressive Overload and Training Methodology
- 05:21 Set Rep Ranges and Programming
- 06:42 Determining Appropriate Weight and Rep Ranges
- 10:01 Volume and Intensity in Training Blocks
- 12:56 Variable Overload and Training Cycles
Click here to view a chart of Rep Ranges and the associated Rep Max Percentages.
