I was at the Coachella Music Festival in California for the last 5 days, which meant not a lot of writing was done.
Here is a more in depth summary…
I call it Neuromuscular System Development, or Neuromuscular System Training because strength training largely refers to heavy lifting with less than 8 reps, and weight training or resistance training can be done without additional resistance, despite what their names imply.
How could I include training like shock training (often called Plyometrics) into the mix using the more common lingo?
Note: Shock Training is a method of training utilized to increase velocity or speed of movement and can significantly aid in the development of strength, connective tissue development and bone density increases.
I decided I wanted to use a more descriptive word, and so neuromuscular seemed more appropriate, implying that you are training both the nervous (strength/explosive power/plyometrics) and muscular system (resistance training/muscular endurance) — HENCE NEURO-MUSCULAR.
The caveat here before you read the rest of this article, is that there are exceptions to every rule (well maybe not every, but many).
These are more generalized recommendations for your average beginner/intermediate trainee, and they probably don’t apply to advanced trainees (think: competitive athletes, especially those in strength based sports).
Here are some food for thought considerations:
Train Smarter Not Harder
Forget what you may have read in bodybuilding magazines or what LeBron James is doing — these are advanced programs made for advanced athletes — and don’t bother trying to train different muscle groups on separate days with Frankenstein programs.
It takes too long, doesn’t provide enough continual stimulus for most people, and over-emphasizes specific muscle development.
You probably don’t need to, or don’t want to train to complete fatigue like many of these programs advocate anyway, for now.
People often try to outrun bad nutrition habits, by simply ‘doing more,‘ however, ‘more‘ doesn’t equal better.
Better is better.
More is often worse, because it requires more time, that most people in the 21st Century, simply don’t have — time is also coincidentally the biggest excuse for not resistance training…
Smarter means fitting in training when you can, adjusting how you train to how you feel, being realistic with your fitness routine and optimizing your sessions with the methods below.
Training smarter means working selectively on the things you need to improve, while staying healthy (injury-free) enough to continue to do the things you love.
Stop doing things for the sake of doing them, and start asking yourself ‘why am I doing this?’
- When is the most ideal time to train for you?
- Figure out how frequently you can train
- Organize your training sessions to make them more effective
- Use paired sets to save time when you can — For Example Skill Based 2×2 Training
- Use compound exercises (move a lot of muscle at multiple joints) more than isolation exercises (one joint exercises like leg curls or arm curls), though not exclusively
Train Movements Before Muscles
You can use machines if you really want (they are often a good place to start) but I just find they don’t encourage good movement and the fixed patterns increases the odds of an overuse problem down the road.
I have a post in works to discuss the differences between the two.
You’re best bet is always to train large compound movements, or movements that utilize large movement patterns and consequently require a lot of muscle and energy expenditure.
Doing these movements properly also generally leads to injury prevention in other activities too.
I recommend learning the following movements:
A) Squat (Bodyweight, Goblet, Single Leg, Front, etc…)
B) Deadlift (Rack Pull, Cable Pull-Through, Single Leg, Dumbbell, etc…)
C) Step/Lunge (Split-Squat, Reverse Lunge, Fwd Lunge, Step Up, Lateral Step-Up, etc…)
D) Press (Could be as simple as learning how to do a proper push-up)
E) Pull (Could be as simple as learning how to do a proper chin-up or inverted body row)
H) Carry/Locomotion (Sprinting, Waiter Walks, Farmer Walks, Suitcase Carries, etc…)
Strength training is a set of skills you can use for a lifetime. Understand these basics and you can use any tool you want and variations are far easier to learn long-term.
Then add muscle specific work at the end, once you’ve taken care of your movement work.
Meaning if you want to improve how your calves look, or your biceps look, then add some specific isolation work for those areas if you want after you did everything else.
Paired Sets or Tri-Sets to Optimize
Rather than doing a set of squats and waiting the 90 seconds typically recommended before doing another set, optimize your training sessions by alternating upper with lower body movements in a supersetting type fashion.
I outline all of this in the very basic beginner/intermediate training template: Skill Based 2×2 Training
And if you’re curious about some of research behind this kind of training, check this out.
However, quickly, the notation will typically look like this:
A1) Front Squats
Or This for Tri-Sets:
1A) Single Leg Romanian Deadlift
1B) Feet Elevated Push-Up
1C) Reverse Crunch
This will maximize your time, but utilizing un-used muscle groups during your rest period. Shorten your workouts, without a drop-off in performance or results.
I’m partial to paired sets more than tri-sets for the beginner because the tri-set requires a little more know-how for good implementation.
You don’t want too much interference between exercises that are chosen, so having a decent understanding of anatomy is more important for tri-sets than it is for paired sets.
Paired sets are easy to just use an upper and lower body exercise paired together. Just avoid too many exercises that require a good grip and you might want to avoid it for really heavy lifting (like powerlifting training or olympic lifting training; 1-3 rep kind of work).
Train Full-Body — with 1-2 days rest between…
Body part splits are popular in the bodybuilding community, but are they really that useful?
Total body routines — or at least only 2 day splits — give you a more frequent/continuous stimulus and higher frequency tends to lead to better improvements.
I rarely recommend anything more than a 2-day split, like an upper/lower split, or the X-Split. However, you can go that route if you’re really into resistance training and want to do it more frequently.
For instance research indicates that you get better results doing an exercise for 1 set, spread out over three days a week, than you do doing 3 sets for one day a week.
Makes perfect sense really, at about the point where you’re body would start de-conditioning from the initial bout of strength training, you hit it with another mild stress of training.
If you waited a week until your next training bout a week later, like many bodybuilding programs recommend, you will be losing strength and gains for days after the initial adaptation, before your next bout.
Frankly most of those programs are designed with geared (read: steroid users) trainees in mind, where the program doesn’t matter nearly as much as the gear.
For normal trainees, training more consistently but with less volume provides a more constant stimulus which generally leads to a better result in most people — at least until you’re so advanced you’re competing in a bodybuilding show or powerlifting competition…
You should always take a day off per week from all deliberate training too. We call it an ‘Active Rest Day,’ which basically means go for a walk or a hike and do some mobility work instead.
i.e. Monday, Wednesday, Saturday are NMSD days! You can however, train ESD in between to great results.
Alter Intensity Each Day, Week or Month
As opposed to traditional planning sequences that plan everything out to the letter for you, telling you exactly what to do and when, most trainees would be better served by learning to tap into how their body feels on certain days.
This is often referred to as ‘auto-regulation‘ training, meaning you automatically adjust how you train based on how you feel or by tracking metrics related to nervous system fatigues — for example an athlete might track heart rate variability (HRV), as measure of recovery.
I use a type of training often with clients called Auto-regulation Progressive Resistance Exercise (APRE).
Honestly that’s what happens when you let researchers name things, but the little research that has been done on it, shows that it’s more effective than linear progression models — the defacto standard in classic program planning, and basically the monthly cycle I’ll discuss below.
I’ll write a blog post on it some day.
Anyway, you could use something else too, like your vertical jump. After your warm-up, simply test your vertical jump and compare it to previous attempts:
- If you’re close to the same, you’re probably ready to train moderately, maybe heavy/hard
- If you’re below (2″ or more difference typically) then you might want to take it easy — higher reps, leave a few reps in the tank
- If you’re above your normal (2″ or more), then you should probably train hard/heavy that day
The other terminology for it might be Flexible Undulating Periodization — a fancy word for flexible planning that cycles intensity depending on the likelihood of you training well that day or not.
Once you start to get a feel for the movements I listed above, don’t worry about getting really specific — unless you’re relatively advanced or an athlete of some kind — with your sets and reps, think more about simply altering the intensity of each day, which will yield better results for most everyday people, who have stressful everyday lives.
Adjusting your training just makes sense in this regard.
For beginners I recommend a 6-12 rep range for the first 1-2 months (maybe first 3-4 even) to get a handle on the exercises above.
Once you’re past that initial prep phase though, consider making a day each of the following:
Day 1 = Heavier Day: 2-5 sets of 5-8 Reps (For simplicity sake maybe pick 3 sets of 6 reps)
Day 2 = Medium Day: 2-4 sets of 8-12 Reps (For simplicity sake maybe pick 3 sets of 10 reps)
Day 3 = Light Day: 1-3 sets of 12-20 Reps (For simplicity sake maybe pick 2 sets of 15 reps)
Learn to lift heavier or do harder workouts on days you feel good, and take it easier on days you don’t feel so great.
I use a research backed questionnaire with my clients to check their trainability on a day-to-day basis.
A similar approach could be applied to a weekly cycle:
Week 1 = Medium Week: 2-4 sets of 8-12 Reps (For simplicity sake maybe pick 3 sets of 10 reps)
Week 2 = Heavier Week: 2-5 sets of 5-8 Reps (For simplicity sake maybe pick 3 sets of 6 reps)
Week 3 = Light Week: 1-3 sets of 12-20 Reps (For simplicity sake maybe pick 2 sets of 15 reps)
Program lighter weeks for those weeks and heavier weeks when you feel good. It doesn’t have to be 3 weeks, and actually for women should probably represent a 4 week cycle.
I find this approach useful for women in particular, who tend to train more optimally based around their natural cycle on a week-by-week basis.
It’s not useful to try and train hard when you’re having one of those bad weeks.
Or a monthly cycle:
Month 1 = Medium Month: 2-4 sets of 8-12 Reps (For simplicity sake maybe pick 3 sets of 10 reps)
Month 2 = Heavier Month: 2-5 sets of 5-8 Reps (For simplicity sake maybe pick 3 sets of 6 reps)
Month 3 = Light Month: 1-3 sets of 12-20 Reps (For simplicity sake maybe pick 2 sets of 15 reps)
This is more similar to traditional training, used to prep specifically for an event like a powerlifting competition or a field event like shot put.
I tend to favour daily or weekly cycles for most people because it allows you to factor in life events, and adjust more adequately.
However, monthly (realistically speaking, a lot of people can stretch these cycles out for even 6-8 weeks) can be an easy way for some people to manage training too.
Programs Should Cycle
This is really in the same vein as my last thought. As you should probably consider cycling volume and/or exercises at some point, in addition to intensity.
You don’t necessarily want to cycle intensity, exercises and volume all at the same time, but you could. I find it’s easier to think about one or two at a time at most.
To easily cycle a program you can simply add a set every week, then back off a set or go back to your starting set on week 4.
You don’t have to do 4 week cycles, it’s just easy to keep that in mind as it’s roughly a month.
*As above, you can probably stretch these out to 6-8 weeks if you want — especially if you’re still making progress. That applies more to new trainees and those chasing hypertrophy than it seems to for other trainees though.
This 4th week is typically called a deload week, or the first week of the new program often requires new motor learning, so it can default as a deload week in beginners, and it becomes more important the more experience you develop.
This would look something like:
Day 1, Week 1 – 3 sets of 6 reps
Day 1, Week 2 – 4 sets of 6 reps
Day 1, Week 3 – 5 sets of 6 reps
Day 1, Week 4 – 3 sets of 6 reps
Day 2, Week 1 – 2 sets of 10 reps
Day 2, Week 2 – 3 sets of 10 reps
Day 2, Week 3 – 4 sets of 10 reps
Day 2, Week 4 – 2 sets of 10 reps
Day 3, Week 1 – 1 set of 15 reps
Day 3, Week 2 – 2 sets of 15 reps
Day 3, Week 3 – 3 sets of 15 reps
Day 4, Week 4 – 1 set of 15 reps
This is simplistic for the daily cycle, but easy to follow right?
It doesn’t quite follow the 10% volume increases I was taught in school, but it’s close enough, doesn’t involve too much math, and much easier to explain to clients.
When you’re done a 4 week block, you could simply change the exercises, or you could change the exercises and the intensity (rep range), or you could just change the intensity. All are simple and valid ways to mix your training up.
Basically change your program up every month (or two) or so.
If you’re using a weekly cycle, then each workout within each week will cycle up:
Day 1, Week 1 – 2 sets of 10 reps
Day 2, Week 1 – 3 sets of 10 reps
Day 3, Week 1 – 4 sets of 10 reps
Day 1, Week 2 – 3 sets of 6 reps
Day 2, Week 2 – 4 sets of 6 reps
Day 3, Week 2 – 5 sets of 6 reps
Day 1, Week 3 – 1 set of 15 reps
Day 2, Week 3 – 2 sets of 15 reps
Day 3, Week 3 – 3 sets of 15 reps
Week 4 – Deload back to 3 sets of 6, 2 sets of 10 or 1 set of 15
If you’re using a monthly cycle, then each workout within each week will probably cycle up:
Week 1 – 2 sets of 10 reps
Week 2 – 3 sets of 10 reps
Week 3 – 4 sets of 10 reps
Week 4 – Deload back to 2 sets of 10
Week 1 – 3 sets of 6 reps
Week 2 – 4 sets of 6 reps
Week 3 – 5 sets of 6 reps
Week 4 – Deload back to 3 sets of 6
Week 1 – 1 set of 15 reps
Week 2 – 2 sets of 15 reps
Week 3 – 3 sets of 15 reps
Week 4 – Deload back to 1 set of 15
Something to that effect anyway…the exact cycle in my experience isn’t as important as cycling.
Adding either volume or intensity slowly over time (weeks 1-3) so that you reduce muscle soreness, help recovery and progressively overload the movements.
You can also reduce muscle soreness and manage this process by alternating intensity, rather than sets, but that’s a little more complicated and warrants another blog post to explain.
Programs Should Progress
Most people presume this to mean that the program should continually get harder and harder, but by progress I mean more that you should just aim to challenge yourself on a fairly regular basis using whatever metric you’ve chosen as the goal of the phase of programming you’re in.
If the goal of this month’s training is to increase strength then you should be working to increase load at every workout (if you can).
If the goal is to improve muscular endurance, then you should be aiming to increase the number of reps you do with a given load.
If you’re goal is to improve power, then you should be aiming to to measure/track power output somehow.
Whatever it is, it should fall into what I call the, “Goldilocks zone.” Not too hard, not too easy, just right.
Try to move just a little more weight each time you head to the gym, or do a few more reps, just don’t get stuck or fixated on lifting a specific weight for each of the days I mention above.
You should note when you’re not feeling up to the task of linear continual progress, and you have my permission to back off a bit.
Maybe last weeks numbers are good today because you didn’t sleep that well, didn’t eat that well or you’re really stressed at work. Think about these things before you train.
That’s why I favour auto-regulation; true linear progress is a bit of a pipe dream in a biological system. Meaning, it never really happens.
Think of training programs more like flexible guidelines, rather than hard rules.
Too many people get stuck in attempting to do exactly what’s written on a page, rather than learning how to adapt to how they feel that day.
You won’t always see a linear curve of improvement, but as the workouts will probably be changing at least a little bit, every 4 (maybe 6-8) weeks, you should probably experience some gradual gains over that 4 week period, before you move onto to new stuff the next month.
You want to see progress over the long term, but you want to give yourself a little breathing room on days you don’t feel so awesome.
Likewise, feel free to hammer it, on days you feel awesome!
Simply changing the programs up a little every month, means you have new things to make progress on. You want progress (add load, increase reps, whatever metric you’re using to track improvement), but you also need to cycle.
Improvement isn’t finite either, it doesn’t have to be measurable to be an improvement, maybe the same workout just felt easier this week than last, or you felt the right muscles working better, or you thought your form felt better.
I think numbers combined with those things is a better way to track overall, but numbers don’t necessarily register well with everyone either.
Challenge yourself when the opportunity presents itself, just don’t do anything that would jeopardize your safety.
You’ll always have things to work on.
Learn How to Ramp
Realistically speaking there are lots of ways to load over the course of sets.
For instance, you can use a descending ladder (also called a descending pyramid by some coaches, I’m not sure why as pyramids go up and then down…).
Which is, after the warm up (maybe warm up sets, depending where you are in the training session) pick a load you can do in set 1 and you do 10 reps. The next set you do 8 with the same weight, so on set 3 you choose a slightly lower weight.
Hence you’ve descended, or lowered the weight over the course of the number of sets to accommodate the rep range you’re attempting to lift at.
It can work, I’m just not generally a big fan of this approach with most folk because it’s a little psychologically defeating.
I’m bigger on finishing sets on a high note (hence the APRE approach typically, which is a ramp set based approach), rather than lowering the weight to complete the numbers of sets I’m hoping for.
In my experience, ramp sets more psychologically rewarding and one are the most simplistic/easy ways to approach training.
Too many people pick a weight they think they will be able to do for 3 sets of 10 and just keep that weight, often failing to finish reps because they were ambitious, or failing to adequate stress the muscles involved because they were too conservative.
That’s mostly a strategy for bodybuilding — as is descending ladders. I’m not saying it’s completely wrong, it’s just that most people probably don’t need to go that route for results.
APRE combats overconfidence and conservatism by testing your ability in set 3 and then adjusting the load in set 4 after ramping the weight up — you do set 1 with 50% of what you think you can lift, set 2 with 75% of what you think you can lift, that’s ramping.
The APRE approach of starting with 50% of what you think you’re going to lift, lets you gauge how you feel that day.
Then set two is a little bit heavier at 75% and again gives you an opportunity to adjust what you think your 100% load will be for the prescribed number of reps.
That’s a 2 set ramping approach and I quite like it.
However, it can be a little daunting if you don’t have experience with what your 100% is, or what you think your 100% will be.
To help figure that out, in the first 1-2 months of programming, I encourage you to pick a weight you think will be fairly reasonable for you to do.
Then add small amounts of weight each set — roughly 2.5-5 lbs for dumbbells, 2-4kg for kettlebells, 5-10 lbs for barbells; give-or-take — to more gradually ramp up and possibly even not hit your true max on your last set.
This effectively ramps your up to finish on a high note and aids in motor learning.
Now you know that you can at least do X weight for Y number of repetitions and it felt pretty easy, so you can probably lift more next time.
Meaning the bar or standard has moved for your next training session.
The next time you train, you anticipate that you can start with slightly more weight than you did last time — again roughly 2.5-5 lbs for dumbbells, 2-4kg for kettlebells, 5-20 lbs for barbells; possibly even double or triple that if it felt really really easy, give-or-take.
i.e. Set 1 of Squats = 95 lbs, Set 2 = 115 lbs, Set 3 = 135 lbs, Set 4 = 155 lbs. Set 4 felt pretty easy, so I figure next workout, I can probably try 175 next time I do this workout. Then it becomes Set 1 of Squats = 115 lbs, Set 2 = 135 lbs, Set 3 = 155 lbs, Set 4 = 175 lbs. Starting to slow down a bit, not as easy? Maybe next session you’re going for 180 or 185 instead of a 20 lbs jump. Make sense?
Ramping, particularly with large compound movements allows you to warm up the movement pattern, but also gauge how you are feeling over the course of the first couple of sets before adding weight or you go for a personal best weight.
You may even want to add some ‘warm-up’ sets in the fashion to large compound movements where you use a lot of weight, or a lot of speed. A topic for another post.
Executing your training this way is also psychologically encouraging, by allowing you to finish with your best set, rather than your worst — which is how most to-fatigue training programs would work.
You also avoid missing reps this way and contrary to popular belief, you don’t have to train to failure to get a training adaptation, especially when you first start out.
It also aids in effectively ‘ramping’ up your nervous system to handle heavier loads later, so using this method often allows you to use heavier loads than you would if you just jumped right into 155 squat.
Generally speaking, for large compound movements I would add 5-20 lbs per set — but I entirely go off feel, and encourage others to do the same — and smaller isolation-type-movements, keep the increments smaller to 0.5-5 lbs.
If you have access to something like plate mates or small weight increments, that’s awesome.
Make sure the jumps are appropriate to the exercise you’re using, and if you have doubts ask your coach!
Train 4-10 Exercises
Keep it simple, relatively low volume to start, because you’re stimulus is going to be more continuous than someone doing the whole body training thing.
Even if you use 2 day split, the volume should end up lower than most 1 body-part a week bodybuilding workouts you read in magazines.
It’s very effective simply doing something like this:
A1) Rack Pull
A2) Single Arm Dumbbell (DB) Bench Press
B1) Reverse DB Lunge
B2) Inverted Body Row
Actually that’s pretty much exactly Skill Based 2×2 Training.
Everything else is pretty much icing on the cake, though you may want to spend some additional time on your weaknesses.
It’s much easier to add exercises if it doesn’t feel like enough, than it is to come back from overtraining or doing too much.
Most of the training days in the programs I design for intermediate lifters are 6-8 exercises.
Exceptions might be the occasional metabolic resistance training circuits or complexes, which often become more ESD than NMSD.
There are a handful of special considerations, but for the most part, it’s a base of 3-4 exercises and another 3-4 exercises to address smaller issues (core, shoulders, calves, hips, wrists/grip, etc…).
With a good warm up, that will usually make a session around an hour long, maybe more.
Additional accessory movements beyond that typically only if you have time, or need to work on a weakness more, or you have a lot of small things going on that you want to work on.
For 2×2, the first four are main lifts, the next two or four are accessory lifts.
I program accessory movements often to improve imbalances or weaknesses, or if you want aesthetics now’s the time to add that too.
Order Exercises Hardest to Easiest
This also means that most explosive training (speed-oriented) movements — think sprinting, Olympic Lifting or Plyometrics — and then your most strength oriented — the heaviest stuff, so a 5 rep back squat should go before a 12 rep push-up — should come first in the workout.
The stuff that requires less technical ability like single joint exercises and is more fatigue resistant — like glycolytic or aerobic ESD — is better served left to the end, if you’re doing them same day anyway.
*Note: Sometimes it’s worthwhile to switch that order, depending on the training objectives. This is just my generalized rule remember.
“When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it becomes the teapot. Water can drip and it can crash. Become like water my friend.”
In our case, water flows from the fastest to slowest movements; From the hardest to the easiest; From the most technical to the least technical; From the heaviest to the lightest: From the most compound to the most isolated.
Working the other way doesn’t work as effectively for all the physical qualities involved, unless your training objectives revolve around improving a quality that’s further downstream.
For instance, you’re an amateur runner who’s lifting and running on the same day. In this case, it might make sense to run first and do lifting second.
Running is your sport, which makes it the most technical and therefore the most important thing to train.
Otherwise, do your ‘cardio‘ or ‘conditioning‘ after you lift — just not your speed training.
A) 5 x 20 m sprints, with 2 minutes recovery between attempts (active mobility between sets)
B1) Jump Squats for 5 reps
B2) Clapping Push-Up for 5 Reps
C1) Deadlift for 5 Reps
C2) DB Rows for 5 Reps
D1) Reverse Lunges for 8 Reps
D2) Ab Roll-Outs for 8 Reps
D1) Facepulls for 12 Reps
D2) Waiter Walks for 40 meters
E) 4 minutes of non-weight bearing Tabata protocol (rest 5 minutes before F)
F) 10 minutes of steady state aerobic work
That’s a pretty convoluted example, and is not very likely to be programmed by me, but I wanted to touch on all the key considerations made when designing a program.
Rarely will a training session try to train all physical qualities like the one above, on the same day. It’s often better to distribute them over a few training sessions.
i.e. You’re more likely to see something like: sprinting with some olympic lifting, a few heavy sets of resistance training and a few accessory movements; Or a few moderate sets of resistance training, with some accessory work, and the tabata protocol to finish. Usually 1-3 qualities is the max I’ll try to hit in the same training session, otherwise I’ll try to break the sessions up in the day.
Do 2-4 Day Per Week
Though one day a week is certainly better than nothing…
Two is typically my recommended minimum. However, for weight loss purposes I like to add at least one energy system day, or some energy system work at the end of 1-2 training days at least.
This depends on schedules though, there are many ways to work it around a schedule, which is indeed the art part (leave a comment if you want a little help).
It could look like 3 NMSD days, 1 ESD day, or 2 and 2, or 3 and 2, or 3 and 3 if you’ve got the time and can make the commitment.
There is an obvious co-relational thing going on between the amount of time you can dedicate and the results you will see, but don’t fool yourself into over-committing, which is psychologically taxing.
Start small and work up, start with anything, even if it’s only once a week to start.
If you discover that you really really like resistance training, you can do up to 4 (I rarely advise more than that).
I wouldn’t do 4 full body sessions a week though, so use a 2 day split if you want to train that much.
There are ways around this, but that’s the basic generalized approach I’d use to start and stick with, until such time that more advanced training methods might be of some use.
NMSD Bullet Points:
1. Train Smarter Not Harder
2. Train Movements Before Muscles
3. Use Paired Sets or Tri-Sets to Optimize the Time Spent
4. Train Full-Body Days (or 2 day splits), with 1-2 days rest between bouts for the same muscles.
5. Consider Altering Intensity to a Degree Each Day/Week(s)/Month
6. Programs Should Cycle Other Things Too (Volume/Exercises, along with Intensity)
7. Programs Should Progress (^ load, ^ reps, ^ speed, whatever it is, track it)
8. Learn How to Ramp Load Over Multiple Sets and Finish on a High Note
9. Train 4-10 exercise (3-4 main lifts, then whatever accessory movements you need/want)
10. Order Exercises Hardest to Easiest, Biggest to Smallest, Compound to Isolation
11. Do 2-4 days per week.
Have a useful question or comment, have at er. Troll me and be warned…