5 Rules To Follow To Create A Better Training Program

1. You Must Be Adding Volume Overtime To Progress

Volume is (Sets x Reps x Weight Lifted). Volume has been shown in several studies to be the most important thing in determining progress and overall results. Overall Volume is the main factor one should focus on increasing for size and strength goals. Overtime you should be able to look back at your workout logs and you should be able to see the increase in overall volume over the weeks, months, and years.

TRACK VOLUME ON ALL YOUR LIFTS?

- Not necessarily. This is one reason i love powerlifting, the only 3 movements i really track closely on volume are the Big 3 - Squats, Bench, and Deadlift. Overtime as long as i know my numbers go up in those i know my overall strength is going up.. You will notice that by getting stronger at the big 3 that all your other lifts go up as well by default as long as your training them as well. For instance even tho i am not paying real close attention to how much i can barbell curl my curling strength is going up every week because my numbers on the big 3 have been increasing. This is one reason i think everyone should be incorporating some version of the big 3 in there routine. (thats a blog for another time) The main take away in this rule is that lets say your hitting a total of 20,000lbs of squat volume right now each week, well by following this rule overtime slowly that number will go up. Another thing to keep in mind is to always progress on the least amount of volume as you can. If your making progress with only squatting 2 times a week then don't start squatting 3 times a week. Only up your volume when you are no longer progressing. Everyones volume overtime will go up tho as long as you are training properly.

 

2. You Need To Eat For Your Goals

The next rule is a nutrition one. It’s as simple as it sounds but this is often one rule that is missed surprisingly. I was guilty of this for the longest  time and it really sidelined my progress for years. If your goal is to get bigger and stronger then FREAKING EAT LIKE IT. I'm not saying you have to get fat but you need to eat enough to actually progress. Yes you will gain some bodyfat there is no way around it but remeber you can always cut at a later time, Right now i am around 12% body fat which is the highest i have ever let it get but I'm also the strongest i have ever been so don't be afraid to add a little fluff as it will help you lift more and build more muscle. Its a lot easier to get injured when your leaner which is another benefit to having some extra fluff. Don’t get sloppy and just get fat, pay attention and eat mindefully but again don’t be afraid to eat. On the other side of things. If your trying to loose fat then make sure you are in a caloric deficit for the weekly average and also make sure your losing at a proper rate as well.  

 

3. You Have To Have Certain Overreaching Times

This rule is sadly one of the most important things that gets ended up being skipped by a lot of people and it really will shortchange your results.

 

For those not sure what Overreaching is it is a short period of time where your volume and intensity goes up and you are forced into some of your hardest mentally and physically training sessions ever and these sessions seriously suck, you want to lower the weight so badly but you push through for a short time then after pushing yourself for a time being you follow it with a Taper week and you then super compensate which simply means you have a rebound effect that peaks you to feel great and lift your heaviest and best for possibly a meet or test day. usually Overreaching will build through 3 weeks then the 4th week taper and then test after that taper week.

 

Here is an example of what a typical training plan looks like that most of you are used to;

overtime you are getting stronger and you train in weekly phases till things feel really tough then you back off and de-load before your next phase. Ok that might not seem too bad and if your looking for average results then that approach works just fine.

 

Now is an example of someone who trains with a proper overreaching period thrown in;

Over a series of weeks you continue to increase intensity (weight lifted) and then you also for a short time increase volume with that. Your going to have some workouts that nearly feel like there going to kill you and they will be the hardest sessions of your life mentally and physically. THESE SESSIONS PLAIN SUCK But if you can push through for that time then a taper week (week of lighter volume) then the slingshot effect happens and you are able to then progress and peak and get stronger for your next phase. Overreaching is a very hard thing to go through but the results are well worth it if you can stick it out. A general good programing rule to incorporate in your training programs is

 

First 4 weeks (Block 1)

- Volume High

- Intensity Low

 

Second 4 Weeks (Block 2)

- Volume Medium

-- Intensity Medium

 

Third 4 Weeks (Block 3)

- Volume Grows each week

- Intensity High

 

- your 4th week will be the hardest week you encounter

 

the 13th week (TAPER)

- Volume Low

- Intensity High

 

Take 1 or 2 rest days then Test your One Rep Maxes

 

Take a rest day

 

Then begin your next 12 weeks again.

 

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Following a system like that leaves your body with only one option and that is to get better and stronger overtime. Even if your not a powerlifter you can follow a simmilar structure and progress overtime. Remeber a proper progrram will have times built in that you feel great and it will have times built in where your going to feel like crap, To adapt and progress overtime you need both.

 

4. You Need To Get Enough Recovery

So if your program needs to have Overreaching built in then it also needs the proper recovery built in as well. The amount of days a week you train can be completely up to you. Most people i coach prefer a 4-5 days splits but i have also had some people that like being on a 6 day plan. I personally don’t recommend training 7 days a week. I think everyone needs at least one day off a week. Me personally i train the majority of time 5 days a week with 2 recovery days. Some weeks for me i take my rest days on Thursdays and Sundays and sometimes i just train straight through the week Monday - Friday and then have the weekend off, It just depends on what my plans are for the week with family and friends ect. Along with having rest days you also need to be sure your getting enough sleep (I'm guilty of breaking this rule) Sleep is so important for everything in life - make it a high priority. Another thing when it comes to rest is rest  times between sets. Surprisingly one of the most frequent questions i get  is how much time i take betweens sets. and the answer is "As Much As I Need To Feel Recovered." I did some experimenting on myself and for me i found the following to be what suits me best but this was just a personal finding for myself, you need to see what works for you.

- During the big 3 i rest as long as needed and that can range for me from 3-8 min between sets.

- During Hypertrophy and assistance exercises i prefer to keep it 1-2 min rest.

Again that all depends on what works for you.

 

 

5. You Should Have Proper Prehab In Motion

Last but not least is Prehab. You might be wondering what prehab work is. Prehab is everything you do to keep yourself healthy and feeling good. So generally speaking foam rolling, massages, myofascial release, electrical stim, contrast showers and stretching are all forms of prehab. If your going to be properly training in block periodization then you need to make sure you are stay up to date with your prehab. Staying healthy should be a top priority because when your injured your not going to be increasing your overall volume and progress will stall. I recommend saving your prehab work for after training or during your late night Netflix watching. I do not recommend  doing very much prehab work before training because it can take away focus and energy you need to train, keep your warm ups simple and dynamic and save the relaxing stuff for afterwards. Looking for a solid mobility session you can do pre workout? Try this out!

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