Free training platform for eternal gains

 In a world full of knowledge and tips and tricks of training program design, it can be a bit confusing to know how to train effectively and keep continuing to make gains. There is high volume training, low volume training, high intensity advanced techniques, undulating periodization, linear periodization, conjugate method, high frequency, low frequency… Too many methods to list here.

But how can you choose which one is for you?! Well, you simply have to choose one. And stick to it. For many years.

However, at some point your training will very likely plateau, and you need to switch things up, in order to keep making gains. Which way to choose then?

 

Strength training in its simplicity is about increasing muscle size and improving neural ability to produce force.

To make muscle size increases you need to train at somewhat high training volume. The more experienced you are, the more volume you probably need. To increase strength, you need to lift heavy weights, probably more often, the more experienced you get.

Switching up between these two training goals, will get you far.

Today I want to share with you a complete training platform so you can build your own training program for eternal gains.

 

Block periodization

This is not anything new if you know a bit about strength training. Block periodization models have been around a long time since the 1980’s. Basic idea behind block periodization is to emphasize certain attributes while others are kept in maintenance. When strength training is the only consideration, the attributes you want to develop are muscle size and neural strength.

Therefore, switching between hypertrophy training and strength training in blocks every 2 to 6 weeks is a solid plan. This is just enough time to adapt to training without training getting too stale. As the body begins to adapt to the training stimulus, you switch things up a bit and the process keeps going.

To maintain acquired muscle size and strength you should be doing approximately 1/3 of the volume you did in the previous block. Lets say you did 15 hard working sets for the quads in the hypertrophy block. To maintain this muscle size in the strength block you need to be doing at least a third of this volume. 5 working sets in the “hypertrophy-zone”.

This kind of periodization also incorporates the theory of phase potentiation. Phase potentiation suggests that the previous training cycle potentiates (enhances) the adaptations for the following cycle. For example, hypertrophy training builds muscle mass, more lean muscle mass potentiates the ability to move heavier loads, and in reverse the ability to lift heavier weights allows you to use higher volume in hypertrophy training. Hypertrophy improves strength, strength improves hypertrophy, and in sports context, as a continuum, strength improves rate of force development (power).

 

Before I get any further, I need to get more specific on what is strength training and what is hypertrophy training.

When strength is the main focus, intensity is higher, and the total volume can be lower. Therefore, higher loads and fewer reps. 3-6 repetitions in the main lifts. You don’t need to do lower reps too often, sets of 1-3 reps is the maximal strength rep range, where you simply express the strength you have gained. 3-6 reps is where you build it.

For hypertrophy training you need to train at higher training volume. I prefer to program sets of 6-10 repetitions on the main lifts, and even higher rep ranges for assistance movements, sets of 10 to 30. This way we get high volume training without crushing the spine under heavy loads. Total set number should be higher in hypertrophy block than in strength block.

 

Volume block

Volume block can also be called an accumulation block. Here you accumulate volume to build muscle. Higher rep ranges, higher total volume, all that good stuff. Sets of 6-10 reps for main lifts, 10 to 30 for assistance lifts.

Idea is to build muscle mass, so sets need to be hard. Close to failure, 1-3 reps in reserve is a good sweet spot.

To maintain strength reserve there are some tricks you can apply during accumulation blocks. The number one in my book is the Daily max method. In this method you build up to a fairly heavy set of one repetition before your first working set in the main exercises. The trick is that the rep you perform is NOT maximal, rather, you want this ‘heavy single’ to be approximately 90% of your 1RM, or same as your 3-4 rep max weight. This method is best used with big compound lifts, Squats, chin-ups, bench presses, deadlifts and in OHP. I would limit the usage of Daily max to only once / week / movement, because it has quite big neural demand. You DON’T want to impair recover, only maintain strength.

 

Intensity block

Intensity block is the place to take that acquired lean muscle mass and put it to work to build strength. Volume can be slightly lower, but you can increase the frequency of main lifts. For example, from squatting twice / week in the accumulation block to squatting three times / week.

Relative intensity can still be quite high, but failure is not needed. Heavy sets of RPE 6-9 (rate of perceived exertion). For more information about RPE-scale check out my previous article here.

To maintain muscle mass, you can keep doing slightly higher reps for the assistance lifts. Sets of 3-6 reps for the main lifts, sets of 6 to 15 for the assistance lifts.

 

Training platform for eternal gains

 

First of all, you must choose a convenient training frequency. A one that you can stick to consistently. In this example there are four sessions / week.

 

Exercise selection.

Choose exercises that you feel the most confident in, and those that give you a good stimulus. Change the exercises at least every two blocks. So, you can stick to the same exercises for one accumulation and one intensity block, but then you change the exercises to avoid staleness and overuse injuries. Switching up exercises more often is also reasonable.

Assistance exercises can be rotated more frequently than the main lifts. Variety is important.

 

Exercises are categorized in four groups:

Squat = squat exercises, on two legs or single leg exercises.

Deadlift / Hip hinge = The deadlift and hinging exercises that target the posterior chain: hamstrings (in lengthening fashion), glutes, lower back.

Hamstrings = All sorts of leg curls. You don’t want to neglect these!

Push = All upper body pushing movement. Pressing in flat, incline, decline. Dips, push-up and overhead presses.

Pull = Upper body pulling movements such as chin-up and pull-up variations, and rowing movements.

You can also throw in arms training for biceps and triceps twice or three times / week. I prefer sets of 7 to all the way up to 30 reps.

 

Special techniques.

Cluster sets are the best method for rapid strength plateau crushing. Read about cluster training in detail in here, where I cover all you need to know about cluster-set training.

 

Accumulation block

Frequency 4 x Week / 2 x muscle group or movement pattern. Take a rest day after two consecutive training days.

Volume: 12-15 sets / Week

Sets of 6-10 reps (main) & 10-20 reps Accessory

DM = Daily max

Paired = Paired movements. Exercises performed back-to-back with shorter rest periods.

Progression: Volume / intensity progression -> add sets and load each week.

 

Week 1 / Day 1

Exercise	Sets x Reps	RPE	Rest	Notes
Squat (Main)	3 x 6-10	7-8	3-4 min	DM
Push (Main)	3 x 6-10	7-8	3-4 min	DM
Squat 2	3 x 10-15	7-8	90 sec	Paired
Push 2	3 x 10-15	7-8	90 sec	Paired

 

Week 1 / Day 2

Exercise	Sets x Reps	RPE	Rest	Notes
Deadlift (Main)	3 x 5-8	7-8	4 min	DM
Pull (Main)	3 x 6-10	7-8	3-4 min	DM
Hamstrings	3 x 10-12	7-8	90 sec	Paired
Pull 2	3 x 15-20	7-8	90 sec	Paired

 

Week 1 / Day 3

Exercise	Sets x Reps	RPE	Rest	Notes
Squat (Main)	3 x 6-10	7-8	3-4 min
Push (Main)	3 x 6-10	7-8	3-4 min
Squat 3	3 x 10-20	7-8	90 sec	Paired
Push 3	3 x 10-15	7-8	90 sec	Paired

 

Week 1 / Day 4

Exercise	Sets x Reps	RPE	Rest	Notes
Hip hinge 1	3 x 6-10	7-8	3-4 min
Pull (Main)	3 x 6-10	7-8	3-4 min
Hip hinge 2	3 x 10-15	7-8	90 sec	Paired
Pull 3	3 x 10-20	7-8	90 sec	Paired

 

 

Intensity Block

Frequency: 4 x week. 2-4 times / movement pattern each week. Take a rest day after two consecutive training days.

Volume: 10-12 sets / week

Intensity: Sets of 3-6 reps or 80-90% of 1RM (Main) & 6-15 reps (accessory)

Progression: Intensity progression -> Add load each week RPE 7 to RPE 9. No sets added.

 

Week 1 / Day 1

Exercise	Sets x Reps	RPE	Rest	Notes
Squat (Main)	3 x 3-6	7	4-5 min
Push (Main)	3 x 3-6	7	4 min
Squat 2	3 x 7-10	7-8	3 min

 

Week 1 / Day 2

Exercise	Sets x Reps	RPE	Rest	Notes
Deadlift (Main)	3 x 3-6	7	4-5 min
Pull (Main)	3 x 3-6	7	4 min
Push 2	3 x 6-9	7-8	90 sec	Paired
Hamstring	3 x 6-10	7-8	90 sec	Paired

 

Week 1 / Day 3

Exercise	Sets x Reps	RPE	Rest	Notes
Squat (light)	4 x 2-4	5-6	3-4 min	Technique
Push (Main)	3 x (5x1)	7	20 sec / 4 min	Cluster set
Pull 2	3 x 8-15	7-8	3,5 sec

 

Week 1 / Day 4

Exercise	Sets x Reps	RPE	Rest	Notes
Squat (Main)	3 x (5x1)	7	20 sec / 4-5 min	Cluster set
Deadlift (light)	4 x 2-4	5-6	3-4 min	Technique
Pull (Main)	3 x (5x1)	7	20 sec / 4 min	Cluster set
Push 3	3 x 5-8	6-7	4 min	Tricep emphasis

 

 

And here you have it.

Training platform for eternal gains. Bounce back-and-forth between these two blocks, by switching exercises and repetitions schemes slightly. You can try increasing volume especially in the accumulation block the more experienced you get.

You don't need to go back-and-forth necessarily. You can choose to do two accumulation blocks in a row, followed by a intensity block, or start with one accumulation block, followed by two intensity blocks. Depending on your goals. If you feel like you need more muscle mass, pick the former option, or if you want to focus more on strength development, pick the latter.  

Have a good one!

Mitja

Check out Online coaching and Training programs @ www.mlstrengthperformance.com

IG: mitja_lievonen

References:

Folland JP, Williams AG. The adaptations to strength training : morphological and neurological contributions to increased strength. Sports Med. 2007;37(2):145-68. 

Stone, Michael H.1; Hornsby, William G.2; Haff, G. Gregory3; Fry, Andrew C.4; Suarez, Dylan G.1; Liu, Junshi5; Gonzalez-Rave, Jose M.6; Pierce, Kyle C.7. Periodization and Block Periodization in Sports: Emphasis on Strength-Power Training—A Provocative and Challenging Narrative. Journal of Strength and Conditioning Research: August 2021 - Volume 35 - Issue 8 - p 2351-2371

Variety-in-Strength-Training.-Charles-Poliquin-RARE-RESEARCH-ARTICLE-from-1988.pdf (strengthsenseiinc.com)