The Hoss Project 2.

0: Will Ratelle
Disclaimer You should get your physician’s approval before beginning this or
any other exercise program. This program does not provide medical
guidelines rather information for educational purposes only. You must consult
your physician prior to starting this program especially if you have any
medical condition or injury that contraindicates physical activity. This
program is designed for healthy individuals. The information in this e-book is
not meant to supplement, nor replace, proper exercise training. All forms of
exercise pose some inherent risks. The author advises all readers to take full
responsibility for their safety and know their limits. Before practicing the
exercises in this book, be sure that your equipment is well-maintained, and do
not take risks beyond your level of experience, aptitude, training, and fitness.
The exercises in this book are not intended as a substitute for any exercise
routine that may have been prescribed by your physician. Don’t lift heavy
weights if you are alone, inexperienced, injured, or fatigued. Always ask for
instruction and assistance when lifting. Don’t perform any exercise without
proper instruction. If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the movement and consult a
physician. This publication is intended for informational use only.
W2Perfomance and Will Ratelle will not assume any liability nor be held
responsible for any form of injury, personal loss or illness caused by the
utilization of this information. All rights reserved. No part of this e-book may
be reproduced or transmitted in any form or by any means, electronic or
mechanical, including photocopying, recording, or by any information storage
and retrieval system, without the expressed written permission from
W2Performance.
This program is hard
This program is hard. It is 20 weeks long. Commit to it, put in the necessary effort and stick with it. There
is enough variation in exercise selection and programming strategies to avoid mental staleness and
boredom. 20 weeks long is long enough to realize true strength and body composition adaptations,
whereas I think many programs are like 8-12 weeks just aren’t long enough.

Each Training session only includes 4 total exercises and often times, 1 of those exercises is some sort of
jumping exercise that you can use as a really good warm up, but still get a high quality stimulus to assist
in strength development and also maintain your athletic capabilities and jumping is just always a
refreshing thing to do that can put you in a great mood to lift heavy and maybe even work out some kinks
that your body may be feeling as you enter the training session.

So there aren’t very many exercises per session and there are as little as 2 working sets for some of the
exercises per session. This means that you must put in real, full effort and intensity into those working
sets. When a set calls for a 0-1 RIR, that means 0-1 RIR. Don’t tell yourself prior to the set that you are
going to hit a certain number of reps, you perform the set until you reach 0-1 RIR and I think many
people can push this limit much further than they realize. And once they truly push a set to a 0-1 RIR,
they gain an understanding of what that really feels like, and they gain confidence pushing to that limit
more and more as they train working with different exercises and heavier loads.

Don’t look at each training session and think, “wow this isn’t very much work.” It is a lot of work if you
push yourself. And it is very productive if you push yourself. When working to the real top sets, you
should be using a load and training with a level of intensity that you feel like you don’t really want to
repeat that effort again.

Scheduling
Weekly Training Structure

The program follows a 4-day strength split:

• 3 Full Body Strength Sessions
• 1 Upper Body Strength Session

In addition, the program strongly encourages:

• 2 Conditioning Days (aerobic and anaerobic)
• 1 Sprint/Plyometric Day

If you choose to skip the sprint/plyo day, that’s your call. But I believe even low-frequency, low-volume
sprinting and plyometrics can significantly support strength development for most lifters. It's worth the
effort.

Conditioning is non-negotiable in my opinion. Aim to get in at least:

• 1 session of steady state aerobic conditioning
• 1 session of interval-based anaerobic conditioning

Weekly Layout (Recommended Format)

• Monday – Full Body Strength
• Tuesday – Steady State Conditioning + Biceps/Abs
• Wednesday – Full Body Strength
• Thursday – Sprints/Plyos + Anaerobic Conditioning
 • Friday – Full Body Strength
• Saturday – Upper Body Strength
• Sunday – Off or Optional Light Steady State Conditioning

You can re-arrange the days to suit your schedule, but this format is intentional. It’s structured to
distribute training stress effectively while still allowing for recovery and adaptation.

How to use the template:

Before beginning the program, it is useful to establish (estimated) 1 RMs for the exercises that you
prioritize the most.

2 Ways to Estimate a 1RM (Without Actually Maxing Out)

1. Use a Submax Set and a Formula (Epley or Brzycki)

Why it works:
You take a weight you can do for multiple reps and back-calculate what your 1RM should be. It's
a good option if you don’t want to max out, but you want a ballpark number to work off. It is best
to take this set to 0 RIR.

How to do it:
• Warm-up normally. Ramp up to a challenging set you can do for 2–10 reps.
• Take that load and plug it into a simple formula:

Epley:
Estimated 1RM = Load × (1 + 0.0333 × Reps)

Brzycki:
Estimated 1RM = Load / (1.0278 – 0.0278 × Reps)
Example: If you do 225 for 5 reps, the Epley formula gives you ~262.5 lb estimated 1RM.

Keep in mind: It’s more accurate when reps are low (2–5 is ideal).

2. Use a Velocity Device (Load-Velocity Profile)

Why it works:
Bar speed drops as load increases. That relationship is typically linear. So, if you know what
speeds you hit at lighter weights, you can extrapolate what speed you'd hit at a true 1RM —
without ever doing it.

How to do it:
• Use a velocity tracker (like OVR or Vitruve).
• Work up from ~40% to ~95% of your estimated max using singles or doubles. Log bar
speed at each load.
• Plot the trend. Most lifts have a known cutoff point where 1RM occurs:
o Squat: ~0.18-0.25 m/s
o Bench: ~0.12–0.20 m/s
• Estimate what load would occur at those speeds.
 Why it's good:
• You don’t have to grind to failure.
• It gives you clean, repeatable data.
• Especially useful for advanced lifters who want to track progress weekly.

The catch:
You need the device. You need to know how to use it. And you need to understand your lift-
specific thresholds.

Selecting Exercises
You will see a tab labels “Exercise List.” This provides plenty of exercise variations of all the movement
patterns. You can add or replace exercises as you choose by just typing in whatever exercise you want
under the movement pattern list. For example, if you wanted to include a shoulder press machine lift to
the “vertical press” movement patter, just type it in under that column (Column G).

Then you can go the “EXERCISE SELECTION” tab and click on the drop-down arrow that corresponds
to “vertical press” and your shoulder press machine exercise will appear in that list.

Prior to starting each training block, the first thing you will want to do is select the exercises you want to
use for that training block. Not all exercise variations will be present in all training blocks.

Inputting data into the template:

The template is simple and easy to use. Under each exercise, you’ll see three green-highlighted cells
labeled “Weight,” “Reps,” and “RIR.” These are the only cells you should enter data into. All other cells
will auto-populate based on what you input.
Those auto-populated cells give you valuable training data, including estimated 1RM, set intensity, total
working reps, raw magnitude of stress, absolute volume load, and an exercise stress index. You can find
definitions for all of these metrics later in this document.
When you first download the Excel template, you’ll notice that some cells are already filled in. That’s
intentional — it’s just to show that the functions are working properly. Just delete the sample data and
start entering your own.
As you move through each training block, use the data generated by the template to track your progress,
monitor fatigue, and make informed decisions about your training.

2 Different Programs (Olympic Lift option and Non-Olympic Lift option)

Upon downloading the two templates, you’ll see two different programs. Both programs are the exact
same except for the inclusion of the Olympic lifts in one of the programs.

A word on the Olympic lifts program, and I want to be clear on this point. These sessions will take longer
and will be significantly more stressful than the non-Olympic lifting program. Just understand that going
into the training program. This is especially true the stronger you are and the more proficient you are at
the Olympic lifts.

You will have the option to select different Olympic lifts as you choose. The frequency of the Olympic
lifts never exceeds 2 days per week and the frequency of the Olympic lifts in block 3 is 1 time per week
and 0 in block 4. Now if you still want to do the Olympic lifts in block 4 or increase the frequency of
them in block 3 up to 2 times per week, you still can. Just follow these instructions to do so:
 • In whatever exercise slot you want to include them in, click in that exercise slot and hit “=” on
your computer.
• Then go to the “BLOCK 3/BLOCK 4 EXERCISE SELECTION” tab and click in the cell that
corresponds to the Olympic lift you want to use.
• Then that exercise will automatically appear in your training template sheet.

Warm up Sets:
The following is a really easy warm up set guide that is time efficient and will put you in a good
position to hit your top set(s):

45% of your working set x 5-8 reps

60% of your working set x 5 reps
75% of your working set x 5 reps
85% of your working set x 3-5 reps
90-95% of your working set x 1-2 reps

This is 5 warm up sets, depending on your sense of urgency and fitness levels, this should take
approximately 9-14 minutes to get you to your top set.

You likely don’t need to follow this protocol after your first exercise of the session is completed
because at that point you’ll already be warm and can take less warm up sets for the subsequent
exercises in the session.

Exercise Selection for a comprehensive program: 4 day split (3 full body days + 1 upper
body day). 1 day of sprints/plyos and 1 day of aerobic conditioning and 1 day of anaerobic
conditioning.

The exercise selection of this program are chosen to fit 3 main criteria.
1. Exercises that train a large amount of muscle mass
2. Conductive to heavy loads
3. Train joints through an effective range of motion
Prioritizing these 3 main criteria for exercise selection will lead you to performing mostly
bilateral barbell exercises. Exercises such as variations of squatting, deadlifting, pressing
overhead and away from you, and pulling the load towards you. All of the main barbell exercise
variations fit into these 3 criteria more so than any other popular mode of strength training,
compare them to unilateral strength training with dumbbells or kettlebells or exercises performed
in various machines.
Now you may wonder whether certain smaller muscle groups are a limiting factor to
performance of these bilateral exercises or whether these smaller muscle groups may not be
getting trained as much. For example, are the lats getting trained enough in deadlifts and pull-ups
only? Or are the triceps getting trained to a full extent in the bench press? Do you need more
accessory work for these smaller muscle groups? If you want to do more accessory exercises, go
ahead and do them, it is probably not going to hurt. But if you take a 405 deadlift to a 515
deadlift over the course of several years of dedicated training, your lats will most certainly gain
size and strength. If you train your bench press and improve from 225 to 315 over the course of
several years of dedicated training, your triceps will most definitely gain size and strength. The
smaller muscle groups are still major contributors to these exercises. You can’t deadlift without
your lats, you can’t bench press without your triceps. These muscles will grow because that is the
adaptation to lifting heavier and heavier weights over time. Your glutes aren’t going to outpace
your lats in the deadlift, both muscle groups are going to gain size and strength accordingly to
the task they’re demanded to perform. When I’m training, I want to be as efficient as possible. I
like to pursue other physical feats beyond training, I like to sprint, jump, play basketball, play
pickleball etc. I just like to be athletic. Choosing the exercises that this program recommends
trains all of the muscle groups without having to do more than 3-4 exercises in a session. And
even if you don’t participate in other athletic activities, these 3 criteria of exercise selection still
make for the most effective exercises to train for size and strength for almost everyone who
trains.

The following exercises are some of my personal preferences that I like to prioritize for each
movement pattern.

Squatting exercises:
1. Back squat
a. High bar back squat or low bar back squat. I’m not making a distinction between
the two. This is generally the most popular squat that gym goers perform and it is
the one that I train most frequently as well.

2. Front squat
a. Just another good squatting variation that is popular for most gym goers.
3. Squat off block/pins
a. Can do this with the bar on your back or in the front rack. A squat off pins is not
an Anderson squat. Set the height of the bar to your normal squat depth. These
can be done as “concentric only” reps where you lower the weight loosely like
you would do in a deadlift. Or you can control the eccentric back down to the
pins/blocks. One of the benefits of squatting off pins/blocks is that it lowers the
stakes of the lift. You have the pins/blocks to protect you on a missed rep. You can
approach heavier reps with more confidence knowing that if you miss, bailing out
is easy. I also like doing these because I like how you can completely unload
yourself at the bottom, adding a challenge to maintaining posture as the bar breaks
off the pins. If you are weak in the front rack and doing this exercise from the
front rack, this can really expose you which probably means it is a good exercise
for you to train.
4. Zercher Squat
a. I like the Zercher Squat because you can go heavy on anther anteriorly loaded
variation. Many people, can Zecher squat even more weight than they can back
squat, that is if you are not soft about holding the weight in the crooks of your
elbows. There is absolutely 0 barrier of entry to perform this exercise. There are
no wrist or shoulder mobility pre-requisites. If you have a beat-up shoulder or a
compromised wrist you can always Zercher squat. And due to the position of the
 load with the bar in the crooks of your elbows, the squat pattern just seems to be
easy to sink into. The weight just kind of guides you into a good squatting pattern.
5. Low Box Squat
This isn’t like a Westside Barbell Box Squat (Though I actually have really come to like that
style of box squatting too.) Normal squat stance, set the box lower than your normal squat depth
or right at your normal squat depth. What makes it disadvantageous is the following (3) things:

- Breaking up the eccentric-concentric chain, eliminating the stretch reflex.

o Even if you rock forward, which I usually do, that initial drive upward requires a
ton of effort.
o And I know according to research, to eliminate all elastic energy, it takes
approximately 4 seconds, but I think a 2 second pause on the squat is enough for
practical purposes.
o You have to take up muscle slack quickly.
I personally also like doing this exercise from a front rack, but it works well with the bar on your
back too. This variation offers a unique challenge to the front rack after you sit and pause on the
box you have to roll forward a little bit to initiate your squat up.
Addressing the claim that box squats are superior to free squats for assisting in acceleration. You
may or may not have heard this claim. If this is the case, it’s negligible at best because it won’t
matter if you’re also sprinting, jumping, and doing plyos in your training.
But my charitable take on it is that if the box squat is superior, it’s not because of the “static-
dynamic” attribute of the exercise, nor because you are taking up muscle slack quickly. It’s
because of a similar angle to the double knee bend in the Olympic lifts, the box squat involves a
shin drop, a forward and downward translation of the shin. You’ll see track & field coaches
mention this when they coach triple jumpers and other jumpers. This somewhat mimics the
action of jumping from an approach and the first couple of steps in a sprint. And the box squat
overloads this action, placing a potent stimulus the tissues engaging in a movement pattern very
similar to those movements.

6. Pause Squat
a. Do these with the bar on your back. These just feel good when you sink into the
bottom of a squat, relaxing at deep hip flexion. Zack Telander made a video on
youtube talking about this ( https://www.youtube.com/watch?v=LHTggaOovO0 ). This
variation offers another unique challenge driving out of the hole without utilizing
any aid of the stretch reflex.
Ground based pulling exercises:

1. Deadlift
a. Without elaborating on this, most gym-goers likely have this exercise as a staple
in their programming.
2. RDL
 a. The RDL technically is not a ground-based exercise, many just call it a hinge,
which I have no problem with. The RDL involves a more intentional and
controlled eccentric portion of the lift whereas conventional deadlifts are typically
done with a loose descent. When doing a conventional deadlift, you could control
the bar all the way to the floor but that likely reduces the amount of load on the
bar that you could lift. I like how heavy you can load up the RDL and I think it is
common for people to underload them. I don’t exactly know why this is, maybe
fear of injury to your back if you go heavy. But with athletes and clients that I
work with, they don’t realize how much weight they can handle until you tell
them to keep adding weight and then they’re always surprised by now much they
can load it up.
3. Snatch Grip Deadlift
a. I like this exercise as the wider grip places a greater demand on the spine to
maintain extension, even with lighter loads. The snatch grip deadlift makes the
deadlift a little more “squatty” and little less “hingy.” This is a good exercise to
keep in regularly.
4. Deficit Deadlift
a. You can use deficit deadlifts as a way to challenge the extension of the spine and
you can also use these as a way to deadlift with more flexion of the spine, you can
do it both ways according to your own preferences.
5. Stiff Leg Deadlift
a. I mostly just think of the stiff leg deadlift as an RDL but done with greater range
of motion and each rep starting from the bottom from a dead stop, not starting
from the top and not utilizing any elastic rebound.
6. Pause Deadlift
a. Pause deadlifts are a good exercise that challenge your ability to re-accelerate
midway through the movement. You can pause at various parts of the range, 1
inch off the floor, mid-shin, at the knees etc.

The Best Applications of Velocity-Based Training (VBT) for Strength and

Hypertrophy
Velocity-Based Training (VBT) is a powerful tool for quantifying the speed of each strength
training repetition. This approach removes subjectivity from training intensity and offers a more
precise method of measuring internal load compared to traditional methods like Rate of
Perceived Exertion (RPE). While VBT is often associated with power and high-velocity training,
its most effective applications lie in strength and hypertrophy training.

Why Use VBT?

The overarching purpose of VBT is to quantify the speed of each repetition, which serves as a
proxy for internal load. External load refers to the weight on the bar, whereas internal load
represents the physiological stress experienced by the lifter. Unlike RPE, which relies on
subjective assessment, VBT provides objective data that can enhance training accuracy and
progression.
One common issue in training is the misjudgment of internal load, especially as fatigue sets in.
Many lifters may terminate a set too early or hesitate to increase weight due to perceived
difficulty. VBT eliminates this uncertainty by offering real-time data on bar speed, allowing for
better decision-making in training.

Key Applications of VBT

1. Gauging Proximity to Failure

When training for hypertrophy, mechanical tension is the primary driver of muscle growth.
According to the effective reps model, a repetition is most effective for hypertrophy when it
recruits high-threshold motor units and involves a slow concentric contraction. This recruitment
occurs when:
• The weight on the bar is heavy (following Henneman’s size principle).
• The lifter attempts to move the bar with maximal intent.
• The lifter is in close proximity to failure.
VBT provides a reliable method for determining how close a set is to failure. By tracking
velocity, lifters can identify when they have reached 2-3 Reps in Reserve (RIR) with a high
degree of confidence. Once bar speed drops below a certain threshold, it signals that the lifter is
nearing failure, allowing for precise termination of a set. If training calls for 1-2 RIR, an
additional repetition or two can be performed accordingly.
Unlike percentage-based training or subjective RPE assessments, VBT directly correlates
velocity with actual fatigue and effort, ensuring that training remains both effective and
consistent.

2. Feedback and Competition with Yourself

VBT enhances training intent by providing immediate feedback on performance. The real-time
display of bar speed naturally encourages lifters to push harder, fostering a competitive mindset.
Even experienced lifters, who already train with high effort, tend to increase their intent when
they receive instant feedback.
Additionally, monitoring velocity prevents lifters from coasting through reps, particularly past
the sticking point. Without velocity data, it is easy to slow down as a rep becomes more difficult,
reducing its effectiveness for strength and hypertrophy adaptations. VBT ensures that each rep is
performed with maximal effort, reinforcing good training habits and maximizing stimulus.

3. Measuring Progress with Submaximal Loads

For lifters with a high training age, improvements in one-rep maxes (1RMs) or even rep maxes
occur less frequently. However, VBT allows progress to be measured without requiring maximal
loads. Over time, an increase in bar speed at a given percentage of 1RM is a clear indicator of
strength gains. For example, if an athlete moves 85% of their 1RM from 0.5 m/s to 0.54 m/s over
several months, this demonstrates strength improvement without the need to continually test
maximal strength.
By tracking velocity at submaximal intensities, lifters can monitor progress while minimizing
fatigue and reducing injury risk. This makes VBT an invaluable tool for long-term training
progression.

Best Practices for Implementing VBT

To optimize the use of VBT in strength and hypertrophy training, consider the following
recommendations:
1. Use VBT to gauge proximity to failure – This approach ensures more accurate sets with
1-3 RIR, optimizing hypertrophy and strength adaptations.
2. Incorporate “test sets” with submaximal loads – Every few training sessions, perform
a set with the same weight and track velocity. This allows for objective progress tracking
without the need for frequent max testing.
3. Chase speed rather than enforcing a threshold – Instead of aiming to stay above a
certain velocity, use VBT as a tool to encourage maximal intent in each rep. The goal is
not merely to move the weight fast but to move it as fast as possible while maintaining
control and technique.

VBT is a valuable addition to any strength and hypertrophy training program. By removing
subjectivity from training intensity and providing real-time feedback, it enables more precise
proximity to failure, enhances training intent, and allows for objective progress measurement
with submaximal loads. When applied correctly, VBT is not just a tool for power training—it is
one of the most effective methods for optimizing long-term strength and muscle growth.

Why 0.4 m/s Is a Useful Velocity Threshold

When using velocity-based training (VBT) for sets of 5 reps or fewer, one of the most practical
tools for autoregulation is average concentric velocity—specifically using 0.4 meters per
second as a rough threshold.
Now, to be clear, this number isn’t absolute. It’s not a hard cutoff backed by immutable science.
It’s a velocity that has emerged from personal experience using the OVR device, and it lines up
with what others in the VBT space have observed. According to GymAware’s velocity profile for
the squat, 0.4 m/s generally corresponds to about 90% of 1RM, which aligns with a 2–3 rep
reserve (RIR) zone—right where you want to be for productive strength and hypertrophy work.
Deadlifts typically run a little slower. Upper body lifts are slower still. But the principle remains
consistent: when the last rep of your set lands at or just above 0.4 m/s, you’ve likely got 2–3
good reps left in the tank. And that’s the sweet spot—heavy enough to drive high-threshold
motor unit recruitment and mechanical tension, but not so fatiguing that it compromises future
training sessions.
This approach pairs well with the effective reps model. As velocity slows across the set—
naturally dropping from rep to rep—you begin to accumulate more meaningful reps. Rep 1 might
move at 0.5 m/s. Then 0.48… 0.45… and by rep 5, you hit 0.38 m/s. That’s roughly a 12%
velocity loss, and a good place to stop the set.
This kind of controlled fatigue is productive. It’s measurable. And with proper rest between
sets—several minutes, not seconds—you can repeat that effort 1-3 more times with minimal
residual fatigue. That means you can train hard again within 48 hours, keeping frequency and
intensity both high without digging into recovery debt.
For upper body training, I’ve personally found 0.3 m/s to be a more appropriate threshold. The
arms and shoulders can tolerate slower concentric speeds, and I can still hit meaningful
intensities at slightly lower velocities.
The key here isn’t to fixate on a single number. It’s to use velocity as a guide, not a rule.
Devices differ. Lifters differ. Exercises differ. But anchoring your effort around an average
concentric velocity—like 0.4 m/s for lower body, 0.3 m/s for upper—gives you a reliable starting
point.
And I’m confident that, for lifters focused on strength and size, this is one of the most practical
applications of VBT available.

Final Rep Target Approximate

Exercise Type Notes
Velocity RIR
Squat Good balance of tension and
~0.4 m/s 2–3
Variations repeatability
Slightly slower than squat; still in
Deadlifts ~0.35–0.38 m/s 2–3
range
Bench Press ~0.3–0.33 m/s 2–3 Upper body lifts trend slower
Overhead
~0.28–0.3 m/s 2–3 Expect slower concentric speeds
Press
Note: Velocity targets are average concentric velocities for the final rep of the set. They represent
a useful reference point, not a hard cutoff.

2 sets for hypertrophy

Two hard sets in the rep ranges of 8-12 that are close to failure is a great strategy when training
for hypertrophy. You don’t need 4-6 sets of each exercise in a session all of the time. Two hard
sets of 10ish reps and using a load that makes those two sets hard with a high effort is going to
do more for you than doing 4-6 sets at a lower intensity. This is true when it comes to following
the effective reps model, and this is even true if you follow the 3 mechanisms to hypertrophy
advocated by Brad Schoenfield as he as also stated “we have clear evidence that mechanical
tension is the primary mechanistic hypertrophic stimulus, but other potential factors my provide
a synergistic effect on growth.” Meaning that heavy, high effort sets are what is most important
to elicit gains in muscle size. It is the primary driver of hypertrophy over things like metabolic
stress and muscle damage. Some of the programming in here my look underwhelming on paper,
because you’ll only see a couple of exercises and only 2 working sets, but the hypertrophic
stimulus provided is very effective if the effort is high. When doing 2 sets of 8-12 reps, you
should finish your first set thinking that you don’t want to perform the second set because of how
the first set felt. And after the second set, you should know that if you had to perform a third say,
you know you would not be able to complete it.

Hypertrophy strategy with singles

If you want to get bigger and have access to some sort of velocity-based training system than this
is an idea that you can use to maybe make your training slightly more productive. And this idea
is based around the Effective Reps Model, which I discuss in the original Hoss Project Ebook.
The Effective reps model states that in order for a rep to effectively stimulate hypertrophy, the
rep must contain two things. The rep must achieve a high level of motor unit recruitment, and the
rep must be done with a slow concentric contraction. So, the idea of using singles for
hypertrophy is to just aim for a total number of effective reps and only doing sets of 1 rep.
Similar to a giant set, except you are only doing 1 rep each set until you reach your target
number of total reps. Using the velocity-based training device, aim for each rep to be less than
0.45 meters per second, I think a velocity of 0.4-0.5 is a productive velocity with this strategy,
according to many data sets from GymAware, 80% of your 1RM will typically move at an
approximate average velocity of 0.5 meters per second. Take rest between sets as needed. If you
only need 30 seconds, take 30 seconds. If you need a couple of minutes, take a couple of
minutes. Most trainees can complete 10-15 total reps at 80-85% of their 1RM in a given training
session. 80-85% of 1RM is likely heavy enough to induce hypertrophy, especially if you are
lifting the load with maximal intent. Compare doing 15 singles at 80-85% to 5 sets of 3 at 80-
85%, the singles might be more time-efficient, but nonetheless, you can be more accurate with
each rep as you can adjust the load with each rep instead of completing a set that might be too
heavy or too light and adjusting then.

Failure vs 0 RIR
This is a distinction that comes up often, and it’s one that matters more than most people think.
Training to 0 Reps in Reserve (RIR) is not the same thing as training to failure. They might look
the same from the outside—but they’re not.
When you train to 0 RIR, it means you’re finishing your set at the last rep you could possibly
complete with good form. You rack the bar knowing that if you attempted another rep, it
wouldn’t happen. That’s 0 RIR. That’s not failure.
Failure is when you attempt that extra rep and miss. You get stapled under the bar. You hit a wall
and your body says, “nope.” And while failure includes 0 RIR, 0 RIR doesn’t necessarily mean
failure. That nuance is important because good training relies on balancing stimulus and fatigue.
Going to 0 RIR creates a strong stimulus—but it also builds a lot of fatigue. That fatigue is
manageable. You can still perform another quality set—maybe with a slightly lighter load or
slightly fewer reps—but the training continues.
But when you fail a rep, your day is pretty much done for that lift. You're not bouncing back with
another high-quality set after that. The fatigue cost is too high, especially if you’re lifting heavy.
This becomes even more relevant as you get stronger. Relative intensity always matters, but
absolute load is a bigger player once you’re dealing with heavy weights. If you’re squatting or
pressing big numbers and you fail a set, you’ve probably just put yourself out of that movement
pattern at a quality high intensity for 72 hours—maybe longer.
I’m not saying failure is bad. I’m not opposed to it at all. In fact, I think it has a place in training.
But it’s a tool to be used sparingly and with intention. It’s not something you want to flirt with on
a regular basis, especially if your goal is to train consistently with quality.
This is also why you must be prudent regarding high-rep sets. There are exceptions, but once you
push beyond 12 reps in a set, or go below ~70% of your 1RM, you start running into an issue:
your ability to accurately gauge RIR falls off. And that matters.
A meta-analysis ((https://pubmed.ncbi.nlm.nih.gov/34542869/)
(pmc.ncbi.nlm.nih.gov/articles/PMC10901726/pdf/PHY2-12-e15955.pdf) looked at this and
found that the ability to predict how many reps you have left becomes significantly more
accurate when you're using loads that limit you to fewer than 12 reps. The discomfort builds
more gradually in high-rep sets, and that slow grind starts to cloud judgment.
You might think you have 2 reps left, but that could easily be 4—or none. On the other hand, if
you're using a weight that you can only lift for 6–8 reps, by rep 5 or 6, you know exactly where
you're at. The feedback is clearer.
And this is where Velocity-Based Training (VBT) becomes valuable. It gives you objective
feedback on bar speed, which is highly correlated to reps in reserve. If you're serious about
training—and especially if you're already strong—you should invest in a velocity tracker like an
OVR or a Vitruve unit. That data helps you dial in your effort more precisely.
Of course, feel still matters. Training is a human experience. You should be paying attention to
how you feel, what your body is telling you. But that doesn't mean you shouldn't also rely on
objective data. In fact, the further along you get in your training career, the more important it
becomes to blend objective feedback with subjective awareness.
This isn’t about perfection. It’s about putting yourself in a position to train often, train hard, and
recover well. If you care about training like I do, the last thing you want is to wreck your ability
to train two days from now just because you went too far today. At the same time, you don’t want
to leave too much in the tank and sell yourself short.
Training isn’t a guessing game. The stronger you get, the more precise your approach needs to
be. Learn when to rack the bar. Learn when to push. And don’t confuse 0 RIR with failure—
because your ability to train again tomorrow might just depend on that difference.

(Modeling the repetitions-in-reserve-velocity relationship: A valid method for resistance training

monitoring and prescription, and fatigue management, 2024).
(Accuracy in Predicting Repetitions to Task Failure in Resistance Exercise: A Scoping Review and
Exploratory Meta-analysis on RIR prediction accuracy, 2021

Giant sets
A giant set is just doing an exercise for a targeted total number of reps (say 25 reps), regardless
of how many sets it takes to hit your rep number. Doing giant sets can be an effective method for
several reasons. You can do it for pretty much any exercise and it can be done to accomplish
whatever kind of goal you have (strength, hypertrophy, skill, conditioning etc.) It’s a really good
way to get quality reps in. You can end any set whenever you feel like technique is breaking
down, or when you feel as though too much fatigue is being induced. If you want to do 25 total
reps and you are using a weight like 75%, you can go to failure and reach 10-15 reps right away,
but you won’t be able to get many good reps following that set. So, you can go just shy of
failure, ride that line of challenging but not too fatiguing each set and get more quality work
done. And save yourself for doing other things after if you want to. Giant sets are easy to find
ways of progressing and to actually see your progress.
Different ways to progress:

Pick a weight to use (70-80% is usually good). Give yourself a goal number, say 25. Next
session, use the same weight and do more total reps. Or add some weight and do the same
number of reps. Or time yourself on how long it took to complete the rep total and then the
following session try to complete the rep total in less time. Or add some weight and try to
complete the rep total in the same amount of time. So if it takes you 5 minutes to get 25 reps,
next session try to complete it in less than five minutes. You can really do this in so many
different ways that you see fit to your situation. It’s a great way to experiment.
The Role of Density Sets in Strength Training

Density sets are kind of like giant set except instead of doing a predetermined number of
reps, you do an exercise for a given amount of time and count the number of quality reps you
complete in that given time frame.
A simple example is Squatting at 85% for 15 minutes. You choose how many reps per set
you want to do. You can do singles, doubles, triples and you can change how many reps you do
each time you perform a set. The goal is just to get as many total reps done as you can.
I once performed a density set of squat with 210 kg. I was able to perform 29 reps in 14
minutes only performing sets of 1-4 reps. Compare that to doing something like 5 sets of 5 with
the same weight. I can’t perform 5 sets of 5 (25 reps, and probably much longer than 14
minutes.) with 210 kg, but I can perform 29 reps in the form of a density set when I auto regulate
the number of reps I do each set and take rest as needed.
Density sets allow for more high quality, perhaps more stimulating reps, compared to
many popular set/rep schemes. And likely a greater total amount of work performed. Density sets
make it easy to see where your current training/fitness level is at. They make it really easy to
measure progress compared to feeling like you have to add weight to the bar to a certain set/rep
scheme. You can perform density sets in a way that emphasizes different qualities in your
training (technique, bar speed, working under various levels of fatigue etc.). And they make it
really easy to auto regulate stress. If you feel good, do another rep or two before racking the bar.
If you don’t feel good, cut the set short and take a longer rest before going again.

Density sets offer a unique approach to structuring a workout, providing flexibility while
maintaining effectiveness. A density set involves performing an exercise for a prescribed
duration rather than a fixed number of repetitions or sets. For example, performing back squats
for 14 minutes allows the lifter to manage their own reps and rest periods while achieving the
desired training stimulus.

Advantages of Density Sets

1. Increased Training Density - Training density in strength and conditioning refers to the
amount of work completed within a given period of time. It is typically measured as the
total volume (sets × reps × load) performed per unit of time, such as per workout, per
hour, or per session.
2. Enhances Recovery Efficiency - Since rest is taken as needed, this method encourages
better intra-set recovery. Over multiple sessions, you'll require less rest while maintaining
rep quality, boosting efficiency.
3. Increases Volume Within a Fixed Timeframe - Since you're performing as many reps as
possible, the total work done in that time increases over sessions as your endurance,
strength, and recovery improve. Unlike traditional set-and-rep schemes, this method
allows for autoregulation—doing more when feeling strong and adjusting when needed.
- Since you're performing as many reps as possible, the total work done in that time
increases over sessions as your endurance, strength, and recovery improve. Unlike
traditional set-and-rep schemes, this method allows for autoregulation—doing more when
feeling strong and adjusting when needed.
4. Improved Technique – Because there is no strict repetition requirement, lifters can focus
on quality reps without the pressure of completing a specific number per set. If a rep feels
 off, they can rack the bar, make necessary adjustments, and continue training with better
mechanics.
5. Autoregulation – Density sets allow lifters to adjust the number of reps per set based on
their current condition. Some sets may feel better with three reps, others with five. This
flexibility facilitates higher-quality reps and better training outcomes.
6. Reduced Mental Fatigue – Traditional set structures require repeated mental
engagement—locking in for a set, racking the bar, reflecting, and then locking in again.
Density sets simplify this process by allowing continuous, focused work at a self-
regulated pace.
7. Alternative Progressive Overload Method – Instead of relying solely on adding weight,
reps, or sets to progress, density sets provide other overload methods:
o Maintaining the same weight but increasing the total duration of work.
o Keeping the time frame fixed but increasing total reps performed.
o Reducing the time frame while maintaining the same number of reps.
o Keeping all variables the same while progressively adding weight to the bar.
This approach offers a novel way to drive progress, particularly useful for intermediate and
advanced lifters who may not see frequent improvements in traditional max-strength metrics.
Density sets are kind of like giant set except instead of doing a predetermined number of reps,
you do an exercise for a given amount of time and count the number of quality reps you
complete in that given time frame.
A simple example is Squatting at 85% for 15 minutes. You choose how many reps per set you
want to do. You can do singles, double, triples and you can change how many reps you do each
time you perform a set. The goal is just to get as many total reps done as you can.
I once performed a density set of squat with 210 kg. I was able to perform 29 reps in 14 minutes
only performing sets of 1-4 reps. Compare that to doing something like 5 sets of 5 with the same
weight. I can’t perform 5 sets of 5 (25 reps, and probably much longer than 14 minutes.) with
210 kg, but I can perform 29 reps in the form of a density set when I auto regulate the number of
reps I do each set and take rest as needed.
Density sets allow for more high quality, perhaps more stimulating reps, compared to many
popular set/rep schemes. And likely a greater total amount of work performed. Density sets make
it easy to see where your current training/fitness level is at. They make it easy to measure
progress compared to feeling like you have to add weight to the bar to a certain set/rep scheme.
You can perform density sets in a way that emphasizes different qualities in your training
(technique, bar speed, working under various levels of fatigue etc.). And they make it easy to
auto regulate stress. If you feel good, do another rep or two before racking the bar. If you don’t
feel good, cut the set short and take a longer rest before going again.

Understanding RPE: Clearing Up the Misconceptions

The way Rating of Perceived Exertion (RPE) is often portrayed frustrates me. Many present it as
an innovative and precise method for quantifying training loads—a way to ascribe internal load
in a simple yet effective manner. Some even suggest it's more straightforward than using an
estimated one-rep max (1RM) and adjusting training loads based on percentages. But in reality,
RPE is just a structured way of assessing how challenging a set felt and determining whether to
maintain, increase, or decrease the load in the next session. That’s it.
What RPE Really Means
RPE is simply a reflection of how hard a set feels. When people ask, "Do you use RPE?" or
"Have you heard about RPE?" my immediate thought is, "What do you mean? Are you asking if I
think about how difficult a set was and decide if it was heavy enough?" The truth is, everyone
instinctively does this, whether they claim to be using RPE or not. The first time someone lifts
weights, they complete a set and instinctively assess the effort required. It’s not as complex as
it’s often made out to be.

The Origins of RPE: The Borg Scale

A lesser-known fact is that the original RPE scale was The Borg Scale, which ranges from 6 to
20. This scale was designed for aerobic evaluations, with assigned RPE values corresponding to
heart rate. Surprisingly, it proved to be fairly accurate and reliable for that purpose.
However, within strength training, RPE has evolved into a 1-10 scale—or more accurately, a 6-
10 scale. Many coaches argue that anything below an RPE of 6 is too light to be considered
working weight. If that’s the case, it shouldn’t be called a 1-10 scale at all—it’s effectively a 5-
point scale.
Further complicating matters, some coaches use decimal points, assigning values like RPE 7.5.
This turns the 6-10 scale into a 10-point scale again. If we follow this logic, an RPE of 7.5 on a
10-point scale would technically be a 5 out of 10, which only adds unnecessary complexity. It
appears the system has been deliberately overcomplicated to appear more innovative than it
really is.

RPE vs. Reps in Reserve (RIR)

A common mistake in strength training circles is using RPE interchangeably with Reps in
Reserve (RIR). If we’re going to use RIR, why not just call it RIR? The distinction matters.
For example, if you prescribe a set of five reps at RPE 8, that means you could have performed
two more reps—essentially an RIR of 2. In other words, you’re lifting a weight that is about your
seven-rep max. But here’s the issue: if you rely on RPE as RIR, you lack a concrete reference
point unless you're consistently performing true as many reps as possible (AMRAP) sets.
In practice, you can’t perform five reps of a seven-rep max for several consecutive sets, you can
do it twice and maybe 3 times on a really good day. Many programs prescribe multiple sets at
RPE 8, but if you’re doing three to four sets at this intensity, you're likely undershooting—
essentially autoregulating to an RPE 6 without realizing it.
A better question to ask is regarding RPE: How much weight could I have added while still
completing five reps at about the same effort level? This approach is a far more effective
implementation of RPE.

A More Practical Approach to RPE

RIR and RPE should remain distinct. Instead of using RPE as a substitute for RIR, use RPE as a
way to determine how much more weight you could have lifted for the same number of reps at a
similar effort level. This provides meaningful feedback on how to adjust weights for future sets
and sessions.
Furthermore, you shouldn't predict or prescribe RPE before performing a set if you’ve already
assigned a fixed rep count. Programming five reps at RPE 7 is difficult to execute with precision.
Instead, perform the set, then assign an RPE afterward. You might intend for the set to be at RPE
7, but it's only after completing it that you can confirm whether it felt like a 7.
A more effective way to conceptualize RPE is as follows:
 • If you could have added 5-7.5 lbs and maintained the same effort level, that was an RPE
9.
• If you could have added 7.5-12.5 lbs, that was an RPE 8.
• If you could have added 15 lbs, that was an RPE 7.
This method makes intuitive sense and allows for slight variations depending on the exercise. It
keeps RIR separate while offering a structured way to adjust training loads effectively.
Implementing RPE and RIR Effectively
If you’re using RIR, don’t prescribe a fixed number of reps. Instead, perform reps until you reach
the prescribed RIR value (e.g., stopping when you feel you have one or two reps left in the tank).
This is where percentage-based training works well. For example:
• 80% for 2 RIR might result in 6, 7, or even 8 reps, depending on the day.
• A fixed number of reps at a given percentage allows for an RPE to be assigned
afterward, which can inform weight adjustments for the next set.
By keeping RPE and RIR distinct, and by using them appropriately, lifters can develop a more
intuitive and effective approach to autoregulation in training.

Movement Pattern & Muscle Group Tier List

First Tier – Always in the Program

These movement patterns are non-negotiable and never leave my programming. These are
movement patterns that get trained at a minimum 1 time per week and often 2-3 times per
week. They form the foundation of any effective strength training regimen:
• Squatting
• Hinging/Pulling
• Pressing (both vertical and horizontal)
• Explosive Pulls
• Jumps

Second Tier – Brief Absences Allowed

These exercises are never omitted for more than three weeks. I like to include them on a bi-
weekly basis within a training block—for example, they appear in weeks 1, 3, 5, and 7 but are
omitted in weeks 2, 4, 6, and 8.
• Upper Pulling Movements (Pendlay rows, chin-ups, dumbbell rows)
While these could arguably belong in the first tier, I sometimes go weeks without doing
them. Outside of Pendlay rows, chins, and occasionally dumbbell rows, I find few other
upper-body pulling movements worth prioritizing. In this program, upper body pulling
movements are weekly.
• Unilateral Squatting Movements (Step-ups, reverse lunges, skater squats)
These don’t hold enough importance to always be in my programming. They are difficult
to progress consistently, and performance can fluctuate significantly, making load
selection a hassle.
• Spinal Flexion & Rotation Movements (Sit-up variations, Jefferson curls)
• Hamstring “Isolation” Movements (Nordic hamstring curls, GHR, other hamstring curl
variations, or even a hand-supported single-leg RDL)
Third Tier – Occasional Inclusions
These exercises come and go. I like to mix them in every other training block. They feel
beneficial when reintroduced after a break, but they aren’t priorities for long-term progression.
• Triceps Work (Lying triceps extensions, close-grip mid-range presses, close-grip floor
presses, French presses)
• Groin/Hip Adduction (Groin plank, side-lying hip adduction)
• Grip Training
Any exercise where grip strength is actually challenged and close to being a limiting
factor, such as:
o Hangs
o High-rep unilateral lower body exercises with dumbbells (no straps)
o No hook grip on Olympic lifts, especially complexes
• Biceps Training
In my experience, additional biceps work provides little value for most people unless
biceps hypertrophy is a specific goal.
• Delt Training
I believe delts receive sufficient stimulus from pressing and Olympic lifts.
• Trap Training
Heavy pulls, Olympic lifts, and even heavy overhead pressing sufficiently develop the
traps without the need for additional direct work.

Double Progression:
Double progression is a highly effective strength training strategy that provides a structured yet
flexible approach to increasing training stimulus over time. This method is particularly beneficial
for individuals focusing on hypertrophy and strength development, as it allows for systematic
and measurable progress in training.

What Is Double Progression?

The term “double progression” refers to a structured set and rep scheme that enables progressive
overload by manipulating two key training variables:
1. Repetitions per set
2. Load (weight on the bar)
In this method, you select a target rep range—such as 6-10 reps—and perform two working sets
at the same weight. If you complete the upper end of the rep range (in this case, 10 reps) for both
sets, you increase the weight in the next session. If you fall short of the upper limit (e.g.,
completing only 8 reps), you maintain the same load in the following session and attempt to
reach the top of the rep range before increasing the weight.
This approach ensures that progression occurs in two phases: first by increasing the number of
repetitions performed per set, and then by increasing the weight lifted. The adaptability of this
method allows for sustainable progression over extended periods, making it a valuable tool for
strength and hypertrophy training.

When and With Whom to Use Double Progression

Double progression is especially useful when training individuals who do not have a reliable
estimated one-rep max (1RM). In practice, this applies to a broad range of trainees, including:
• Beginners: Those new to resistance training who lack experience with maximal strength
testing.
 • Returning Lifters: Individuals who have taken significant time away from training,
whether due to injury, life circumstances, or other commitments.
• Athletes in Off-Season Training: Competitors who were unable to dedicate substantial
training resources during their season and are now resuming structured strength work.
• And importantly regarding this program, anyone using exercises which they do not
know nor have a reliable estimated 1RM
The effectiveness of double progression for these populations lies in its built-in autoregulation.
Because it utilizes a rep range rather than strict percentage-based loading, it allows for
immediate adjustments if the selected weight is too heavy or too light.

How to Implement Double Progression

Using the 6-10 rep range example, let’s examine how this strategy plays out in a real training
scenario:
• If you attempt two working sets and complete only 6 reps per set, it indicates that the load
is relatively challenging. Instead of increasing the weight, you maintain it in the next
session and attempt to push closer to 10 reps per set.
• If you easily complete 10 reps in both sets, it signals that the weight is manageable, and
you should increase the load in the next session.
• If your rep performance falls somewhere in between, such as 7-8 reps per set, you
continue using the same weight until you reach 10 reps, at which point you progress by
adding load.
This method simplifies programming by eliminating the need for frequent recalculations of
training percentages. Additionally, the five potential outcomes (6, 7, 8, 9, or 10 reps) create a
natural progression curve, reducing the risk of drastic over- or underestimation of working
weight.

Why Double Progression Works

Double progression is a sustainable and effective method for long-term progress because it
ensures that increases in weight occur only after proficiency is demonstrated at a given load. This
prevents premature load jumps, which can lead to excessive fatigue, while still promoting
consistent progression.
For lifters who struggle with estimating their 1RM or coaches working with developing athletes,
this method provides a reliable framework for structured strength improvements without
unnecessary complexity.

A Simple Framework for Categorizing Accessory Exercises

Selecting the right accessory exercises can be simplified by categorizing them into three distinct
groups. While there are multiple ways to approach exercise selection, this framework provides a
straightforward and reliable method that ensures consistency and effectiveness in training. Each
category serves a specific purpose, helping to guide programming decisions and enhance overall
performance.

1. Primary Variation
The primary variation is the core exercise within a given movement pattern that holds the most
significance in an individual's training regimen. This is the exercise for which progress is tracked
most consistently over the course of one's training career.
 • For most lifters, primary variations typically include the squat, bench press, deadlift, and
possibly the overhead press. However, the choice of exercise can vary based on personal
preference and training goals.

2. Underload Variation
An underload variation is any exercise modification that inherently reduces the load required at
the same relative intensity. In other words, if an athlete's one-rep max (1RM) for a given
movement is 315 pounds, any underload variation will have a lower 1RM due to its mechanical
demands. These variations help develop strength, control, and technique while minimizing
overall joint and nervous system fatigue.
Common underload variations include:
• Tempo Work – Increasing the duration of the eccentric phase, such as a five-second
descent in the squat.
• Extended Range of Motion (ROM) – Examples include deficit deadlifts, bench pressing
with fat grips or a cambered bar, and increasing squat depth beyond one's typical range.
• Paused Repetitions – Implementing a pause at specific points within a lift to build
strength and stability.
• Off-Pin Variations – Starting a lift from pins to focus on specific sticking points.
• Grip or Stance Adjustments – Examples include close-grip bench presses, snatch-grip
pulls, or a narrower stance on deadlifts.
• Redistribution of Work Across Joints and Tissues – For instance, Romanian deadlifts
or stiff-leg deadlifts shift the emphasis away from the quads and toward the hamstrings.
Similarly, the Larson press removes leg drive, isolating the upper body in the bench
press.

3. Overload Variation
An overload variation is any modification that increases the load at the same relative intensity.
These variations help improve an athlete's ability to handle heavier loads by making the lift more
mechanically advantageous.
There are two primary methods for increasing load through overload variations:
1. Reducing Range of Motion (ROM) – Examples include Anderson squats, block pulls,
and sumo deadlifts. While sumo deadlifts also involve a stance change, they often allow
for greater weight to be lifted due to the reduced ROM (though this may not apply to
those untrained in sumo pulling).
2. Utilizing a More Mechanically Advantageous Position – Changing the positioning of
the load can significantly impact the amount of weight lifted. For example, comparing the
Zurcher squat, back squat, and front squat reveals distinct differences in loading potential.
Many lifters find they can lift more in a Zuercher squat than in a traditional back squat
due to the altered mechanics and muscle engagement.
This three-category framework provides a simple yet effective method for organizing accessory
exercises. By understanding and applying these distinctions—primary variations, underload
variations, and overload variations, lifters can optimize their training programs for long-term
progress and performance enhancement.
The Key Pillars of a Great Physique: The Back, Quads, and Shoulders

When it comes to building a physique that looks strong, powerful, and athletic, the three most
visually dominant muscle groups are the back, quads, and shoulders. These aren’t just show
muscles, they’re the structure that makes everything else look better.

The Back
A wide, thick, well-developed back is the foundation of an impressive upper body. It contributes
more to your visual width than any other body part. Lats flare out and give the torso that V-taper,
traps add height and density to the upper back, and rear delts create depth. A strong back also
enhances your posture, improves your silhouette from every angle, and gives your physique a
“3D” look. It makes the waist look smaller, the arms look bigger, and the chest look more
powerful—even when you’re not flexing. A big back looks good while wearing a baggy shirt or a
tight shirt or tank.

The Quads
Your legs carry a huge amount of visual and functional mass—and nothing signals “complete
development” like muscular quads. Well-developed quads balance the physique top-to-bottom.
Without them, even a big upper body looks disconnected. Quads also anchor your stance, giving
a wider and more athletic presence whether you’re walking, standing still, or under a barbell.
You don’t need bodybuilder-level leg separation, but visible quad size adds a level of
completeness that can’t be ignored.

The Shoulders
Broad, capped shoulders create width, improve symmetry, and finish off the upper body. The
delts frame the torso and define the boundary between the chest, back, and arms. Well-built
shoulders enhance nearly every physique angle—front, side, and back. They’re also one of the
most “visible” muscles in clothes, which adds to their value if your goal is to look strong in any
setting.

How These Pillars Are Trained in This Program

Back: You’ll train the back multiple times per week through a combination of vertical and
horizontal pulling, and hinge-based/ground-based pulling movements like deadlift variations,
rows and chins. Strategic use of straps to push output is necessary, some controlled eccentrics,
and varied rep ranges to drive both size and structural strength.

Quads: Quad-dominant movements like squats, split squats, lunging options are programmed
with intent. You’ll hit different angles, ranges of motion, and intensity techniques—like top sets
of 2-5 followed by back off sets and giant sets, controlled tempos and high-rep sets—to induce
adaptation.

Shoulders: Shoulders are trained with compound pressing, and functional integration with back
and upper-body work.
Build a Massive Back
Building a strong, well-developed back is a goal for many lifters, yet the principles behind it
remain simple. While countless videos and articles discuss the best exercises for back
development, my approach is straightforward and time-tested. If you want a bigger, stronger
back, the foundation of your training should be built on three key movements: the deadlift, chin-
ups, and Pendlay rows.

The Deadlift: The Ultimate Back Builder

If there is one exercise that reigns supreme for back development, it’s the deadlift. As the well-
known strength coach Mark Rippetoe often says (albeit humorously), a major milestone for back
strength is getting your deadlift up to 405 pounds for a set of five. While it may seem arbitrary,
this benchmark ensures that you are progressively overloading the entire posterior chain—your
lats, traps, rhomboids, and even your shoulders.
The reason the deadlift is so effective is simple: in order to lift heavier weights, all the muscle
groups involved must grow accordingly. You will not find someone who can deadlift significant
weight while having underdeveloped lats, traps, or rhomboids. These muscles work
synergistically to stabilize and support the movement, making the deadlift an essential exercise
for a massive back.

Chin-Ups
The second key movement for back development is the chin-up, specifically with a supinated
(palms facing you) grip. This variation places a significant stretch on the lats, teres major and
minor, rhomboids, and middle and lower traps. To maximize growth, each repetition should
begin from a full dead hang, pausing briefly at the bottom to enhance the stretch before pulling
yourself up until your collarbone reaches the bar.
Progression in chin-ups is crucial. Start by developing the strength to perform multiple sets of 5-
8 strict reps. Once this is achieved, begin adding weight progressively using a dip belt.
Consistently increasing the load ensures continued adaptation and muscle growth in the upper
back.

Pendlay Rows
The third essential exercise is the Pendlay row. While standard barbell rows have their benefits,
the Pendlay row is superior for back growth due to its execution from a dead stop. This
movement mimics the starting position of the deadlift, offering some direct carryover in strength
development.
When performing the Pendlay row, use a pronated (palms down) grip rather than a supinated
grip. A supinated grip places excessive strain on the biceps tendons, which can lead to pain or
discomfort when performed frequently with heavy weights. Unlike strict barbell rows, the
Pendlay row allows for controlled use of momentum through slight knee and hip extension,
enabling you to move heavier weights effectively. Lower the bar back to the floor under control,
reset, and repeat.

For a thick, powerful back, focus on progressively increasing your strength in these three core
exercises. Prioritize deadlifts, work towards weighted chin-ups, and push your Pendlay row as
heavy as possible while maintaining proper form. By following this approach, you will develop
not only a stronger back but a physique that reflects your dedication to true strength training.
Obviously, a factor that should be considered in exercise selection is individual preference. If
you prefer other exercises than these three exercises that will facilitate greater adherence to high
effort strength training use them. There are plenty of other great exercises you can use to develop
a strong, muscular back such as Meadows rows & DB rows.

Build to Bigger Quads

If you want to grow your legs—specifically your quads—the process is straightforward. It’s not
easy, but it is simple.

The Non-Negotiable: Squats

The first and most important point is this: you must squat. There’s no way around it.
Regardless of what research says about exercise selection and how various movements can
contribute to muscle growth, the reality is that heavy, deep, and consistent squatting is a
fundamental test of whether you’re willing to do the work required. In theory, you could grow
your quads using machines or alternative exercises. But in practice, there’s no substitute for
putting a bar on your back and squatting.
More often than not, those who try to build their legs without making squats a priority are also
the ones looking for shortcuts in other areas. If you’re willing to commit to squatting—going
deep, going heavy, and doing it consistently—you’re already 90% of the way there.
For those who struggle with squatting due to long legs or limited ankle mobility, elevating your
heels can help. Over time, as you continue practicing and refining your movement, squatting
deep will become more comfortable. Just keep at it.

Some Different Strategies for Maximizing Quad Growth

For individuals who struggle to add size, incorporating the following strategies can make a
significant difference.

1. Tempo Work
Adding controlled, slow eccentrics (lowering phases) to your squats doesn’t necessarily provide
extra hypertrophic stimulus, but it does help you feel your quads working. This improved mind-
muscle connection carries over to your ability to squat heavy and deep with better engagement.
Additionally, lighter loads in tempo squats reduce stress on other areas of the body, such as the
spinal erectors, allowing you to train more effectively across multiple movements.

2. Squat Across a Variety of Rep Ranges

You need to squat heavy for low, medium, and high reps. Low and medium rep work allows you
to bypass the metabolic stress mechanism, ensuring that effort is required from the very first rep.
There’s no room to coast.

3. Volume and Progression

Accumulate more high-quality sets over time. A simple and effective way to track progress is
through a double progression model:
• Perform 2 sets of 6-10 reps.
• If you successfully complete both sets at 10 reps, increase the weight in the next session.
• If you fall short (e.g., 9 reps in the first set and 7 in the second), keep the weight the same
and try to improve in the following session.
 • Repeat this progression until it no longer produces results.

4. Soft AMRAPs
Once per week, incorporate a soft AMRAP (As Many Reps As Possible) set with 1 rep in
reserve (RIR):
• If you hit 12+ reps, add 10-15 lbs next time.
• If you hit 10-12 reps, add 5-10 lbs.
• If you hit fewer than 10 reps, keep the weight the same and aim for 10 next session.
• Follow this progression until you reach a plateau, which may take up to 12 weeks,
depending on your starting point and training frequency.

Assistance Exercises: The Next Best Options

If you’re wondering about exercises beyond squats, Bulgarian split squats and walking lunges
should be your go-to assistance movements. Treat these the same way you treat squats—train
them heavy across all rep ranges, follow a double progression, and even incorporate AMRAP
sets.

Moving Beyond the Basics

Once you’ve exhausted these foundational strategies, your programming can become more
nuanced. This is the point where incorporating the effective reps model can further refine your
approach. But until then, the priority remains simple: squat heavy, squat deep, squat consistently.
Stick to the plan, trust the process, and watch your quads grow.

Overhead Pressing Variations for Strength and Growth

Many overhead pressing variations beyond the strict press don’t get the recognition they deserve.

Strict Press: The Foundation

First and foremost, you should be doing a lot of strict pressing—and make sure it’s actually
strict. As a strength coach, I lost count of how many times I saw football players turn a strict
press into a sloppy push press.
A common technical issue is improper lower-body involvement—either using the legs when they
shouldn't be or mistiming the transfer of force. Another issue is failing to achieve a solid lockout
at the top. Every rep should finish with a proper lockout: elbows fully extended, traps shrugged,
and head through the hole. Standardizing your pressing technique is crucial for tracking progress.

Key Overhead Press Variations

Pin Press
One of my favorite variations. Pressing from a dead stop eliminates the stretch reflex, making
this exercise humbling. Unlike a standard overhead press, where you get some momentum from
the bottom, the pin press requires you to overcome a static start. You may have to press into the
bar for a second or two before it even moves, which demands a high level of effort. This makes it
an excellent tool for training high-threshold motor units and pushing past sticking points. You
can also adjust the pin height to target specific weak points in your press.
Behind-the-Neck (BTN) Press
A great developmental exercise that places the shoulders in a somewhat compromised position,
forcing you to become more aware of your shoulder mechanics. From a mind-muscle connection
standpoint, it’s one of the best exercises for shoulder development.

Dumbbell Overhead Press (DB OHP)

An excellent pressing variation, especially when performed standing. Single-arm pressing offers
more freedom in bar path and hand placement—you can press with your hand more to the side,
start with the weight in front of your chin, or rotate your shoulder as you press. While many team
sport strength programs include the single-arm OHP in a half-kneeling position, I personally
don’t prefer this setup. The lack of a stable platform limits how much weight you can use, but if
you like it, go ahead.

Z-Press
A tough variation that completely removes the lower body from the movement. When pressing
heavy, many lifters compensate by leaning back—but with a Z-Press, if you try that, you’ll either
fall over or cramp up in your hip flexors and quads. This exercise forces you to stay upright and
fight for lockout, making it a fantastic underloaded overhead pressing variation.

High-Incline Press
This changes the pressing angle, allowing you to use heavier weights compared to a strict
overhead press. High-incline pressing is a staple in many of the programs I write.

Push Press
Outside of a jerk, this is the best way to get heavy weights overhead. The lower body assists in
initiating the lift, allowing you to overload the top portion of the movement. Simply holding
heavier weights overhead builds shoulder strength and confidence when handling near-maximal
loads in the strict press. Additionally, the eccentric portion—lowering the bar back to the
shoulders—provides a quasi-supramaximal overload, further contributing to strength gains.

These are the overhead press variations I prioritize most. Of course, there are other options, but if
you perform these consistently, lift heavy, and train frequently, you’ll see noticeable
improvements in shoulder strength and development.

Symmetry Does Matter

There’s a popular idea circulating online that says symmetry doesn’t matter because “humans
aren’t symmetrical.” You’ve probably seen posts claiming that since the heart is on the left side
of the body and internal organs aren’t perfectly mirrored, we shouldn’t bother chasing symmetry
in training.
That logic doesn’t hold up.
The musculoskeletal system operates very differently than your internal organs. Yes, we’re not
perfectly symmetrical beings—but that doesn’t mean we should ignore major asymmetries in
muscle mass or strength. Especially between limbs. Symmetry between the left and right sides of
the body absolutely matters—for both performance and injury resilience.
By symmetry, we’re talking about proportional balance between opposing or corresponding
parts—left vs. right limbs, or quads vs. hamstrings, for example. If one limb is significantly
stronger or more developed than the other, that can lead to compensatory movement patterns,
altered mechanics, and increased injury risk.
We have evidence to back this up. Several studies have investigated hamstring-to-quadriceps
strength ratios and their connection to non-contact lower-body injuries, particularly ACL tears.
While the exact cutoffs vary between studies, a common finding is that if your hamstrings
produce less than 50–60% of the torque your quads do, your risk of non-contact ACL injury goes
up.
This is a form of asymmetry that matters. And it’s not just theoretical—it plays out in the real
world. Take athletes recovering from ACL surgery: quad atrophy on the injured side is common.
That strength and mass imbalance becomes a known contributing factor to re-injury if not
properly addressed.
On the flip side, not all asymmetries are meaningful. I’m not aware of any performance or injury
concerns associated with small imbalances in shoulder flexion vs. shoulder extension strength, or
hip extension vs. hip flexion. Not every strength difference needs to be pathologized.
The problem is when the term “asymmetry” gets thrown around without context. During my time
coaching at the collegiate level, I saw plenty of athletic trainers and rehab professionals default
to blaming injuries on vague "imbalances" without real assessment or specificity. The typical
prescription? Some half-hearted banded external rotation exercise meant to “fix” the weaker
side. That’s not critical thinking. That’s a placeholder.
If we’re going to talk about asymmetries, we need to be clear:
• Are we talking about strength or muscle mass?
• Is it left limb vs. right limb, or anterior vs. posterior chain?
• Is the difference meaningful in terms of performance or injury risk?
Symmetry isn’t about chasing perfection. It’s about recognizing when imbalances affect function
or increase risk—and then having a plan to address them intelligently.
So no, you don’t need to obsess over every slight discrepancy in your physique. But don’t fall for
the blanket idea that none of it matters. Because some of it absolutely does.

Quantifying Training Stress:

“Set Intensity”
Set Intensity is a way to capture both how much work you do (the total number of working reps)
and how heavy each rep is (expressed as a percentage of your 1RM) while also tying in RIR.
To calculate the relative volume, we use the formula:
Set Intensity = (Weight in each set/1RM) × Reps in that set × f(RIR)

So there are 3 contributing factors that are factored into the unit: Relative load (% of 1RM), reps
performed, and RIR. The higher the relative load, the number or reps performed, and the lower
the RIR, the higher the set intensity should be.

“Raw Magnitude”
This is the sum of the weight used for all of your working sets of an exercise or training
session divided by the total number of working reps. So if you performed 3 working sets at 405,
425, 440 and all sets were sets of 5 reps. You would add 405 + 425 + 440 = 1,270. Then you
would divide 1,270 by 15 cuz that is the number of working reps you performed which comes
out to be 1,245/15= 84.6… So this is just what I call the “raw magnitude of stress”This is a really
easy and simple one. It doesn’t require you to input RIR or RPE. It is just the objective work
done across all sets of a given exercise.

“Absolute Volume Load”

This is somewhat popular but this figure is = (weight*reps) + (weight*reps) + (weight*reps)….
This is the sum of all the weight lifted from all your sets of an exercise or training session. You
calculate it by multiplying the weight on the bar by the number of reps performed, and doing that
for each set performed, and then adding that value across all sets completed. So using the same
set and rep schemed from before… 3 sets of 5 at 405, 425, and 440…You end up with an
absolute volume load of 6,350. This one is easy as it is the absolute load, so you’re not factoring
% of 1RM or your effort level via Reps in Reserve.

“Exercise Stress Index”

This is a metric that factors in all of the following variables: Total working reps, relative
load, and RIR. Tying in RIR into Absolute Volume Load.

Stress Index=∑(%1RM×Reps) × f(RIR)

So sets taken closer to failure, so lower RIR, end up contributing to a higher multiplier and
ultimately leading to a higher stress index figure.
It explicitly combines intensity, working reps, and your proximity to failure.
You can compare sessions or progress over time with this single number that, in theory, accounts
for the main drivers of hypertrophy and strength.

Example: 3 sets of 5 reps at 405 (RIR 3), 425 (RIR 2), 430 (RIR 1) and an Estimated 1RM at 515
Set 1 405 = (81 % x 5 reps) x (1+1/(3+1)) = 4.9
Set 2 425 = (82% x 5 reps) x (1+1/(2+1)) = 5.5
Set 3 440 = (85% x 5 reps) x (1+1/(1+1)) = 6.4
Then take the sum of those 3 figures… 4.9 + 5.5 + 6.4 = 16.9

None of these metrics are perfect. They all have limitations. They don’t account for duration of
set, ROM, tempo… there are plenty of things that they don’t account for. But you can gather
some really useful information with all of these methods and use them to plan out future training
and track progress over time. It just takes time getting familiar with whatever metric you decide
to use and understanding how to interpret the values in their proper context.

There are some other ways to attempt quantify training stress.

Longevity vs. Performance: A False Divide

There’s a popular idea floating around in the fitness world: that training for longevity and
training for performance are fundamentally different pursuits. That if you’re trying to maximize
one, you must sacrifice the other. But that distinction doesn’t hold up under scrutiny—not for
most people, and not even for most high-level athletes.
Sure, there are edge cases. If someone wants to push one quality to its extreme—say, maximize
absolute strength or size with no concern for mobility, conditioning, or joint integrity—then yes,
you might argue that performance is being prioritized at the expense of long-term resilience. And
the opposite can also be true: some longevity-focused protocols avoid performance at all costs in
the name of “safety.” But those are outliers.
For nearly everyone else—including the majority of elite athletes—training for performance is
training for longevity.
Think about the qualities that enhance performance: strength, speed, power, aerobic capacity,
anaerobic capacity, coordination, mobility. These aren’t reckless or dangerous by default. These
are the very qualities that support long-term function. They improve joint health, bone density,
body composition, insulin sensitivity, and resilience to injury. Training to perform well—when
programmed intelligently—isn’t a threat to health. It’s a strategy to preserve it.
Even when working with elderly, deconditioned, or fragile individual, the training plan often
mirrors performance-focused training in principle. Take an older adult who’s overweight and
lacks muscle mass. You’re probably going to help them reduce fat mass, build lean tissue,
improve aerobic fitness, and increase strength and movement efficiency. You might even target
faster contraction rates, maybe not sprinting, but improving rate coding and muscular
responsiveness.
What does that training look like in practice?
• Lifting at challenging (but appropriate) loads
• Prioritizing compound movements that train large amounts of muscle through full ranges
of motion
• Performing some form of aerobic work
• Incorporating movement or loading strategies that challenge intent, force production, and
movement speed
That’s performance training. Tailored to the individual, yes—but built on the same principles.
The difference isn’t the type of training. It’s the context and the dosage. The exercises, loads, and
intensities may change, but the guiding purpose remains the same: make the body more capable.
Stronger. More mobile. More adaptable.
So no—training for longevity and training for performance are not inherently different. When
done right, they are one and the same.

EMOMs
EMOMs are generally associated with CrossFit and often viewed through a sort of
conditioning lens. What’s common is something like a gymnastics type movement and/or an
Olympic weightlifting exercise done for reps with minimal time for rest as you are beginning a
new set every 60 seconds. This is all good stuff but I think EMOMs can be an underrated method
for strength work in both main barbell exercises like squats and deads and for heavier Olympic
lifting reps. You can put something like 72-80% on the bar, which is a load you could usually hit
a couple sets of 5 and bang out 8-12 sets of 1 or 2 with and maintain higher rep quality. Doing
this is time efficient, potentially less taxing overall, and it is easy to autoregulate and really easy
to gauge improvements. If you are feeling good, you can take less time between reps or sets (45-
50 seconds) and/or you can add a little bit of weight from set to set.

A Word On Progress
I hate the term "killing your gains." I hate the idea that you always need to be "making progress"
in the way most people think about it—like if the weight on the bar isn't going up every week,
you're somehow going backwards.
You don’t know if you’re making progress or not just because you had a bad week—or even a
few weeks where things feel off. That doesn’t mean you’re in a plateau. It doesn’t mean you’re
not adapting. It just means you’re having a stretch of lower performance.
This comes up to me all the time on Instagram and youtube comments from many people asking
what to do since their lifts seem to be stalling out. And here’s the thing—once you're past the
beginner stage, you're going to be using similar loads repeatedly for a long time before you can
confidently add more weight and confirm you've truly gained strength.
Adaptation takes time. Stress fluctuates. Energy levels fluctuate. Performance fluctuates. That's
just how it works.
I deadlifted 695 for a triple. Two weeks later, I only hit 675 for three. Did I lose strength in that
time? No. That was just a down day. The week after that? I hit 696 for three.
Same thing with pause squats. I hit 495 for 8. A week or two later, I only got 5 reps with the
same weight. Again—not a sign of regression. That’s just noise. That’s the training process.
And the thing is—when I deadlifted 675 after the 695 week, I also squatted 495 for 8 in that
same week of training. When I deadlifted 696, I only managed 495 for 5 on pause squats that
week. The fluctuations are always there, and they rarely move in perfect sync. And the
fluctuations can also be largely influenced by your performance on other exercises in the same
time frame.
No meaningful physiological adaptation is going to swing your performance up or down by 10 to
20 pounds in a week or two or three or four. So if your sets are 5, 10, or even 20 pounds lighter
than a month ago, that doesn’t mean you’re not progressing. It only becomes a problem if you
start to panic and make impulsive changes.
This is also why it's absolutely okay—and often necessary—to use the same weight for several
consecutive training sessions. In fact, it’s normal. It’s expected. And it’s how strength is built.
Sometimes, using a lighter weight than you used the week before isn’t just okay—it’s productive.
A lighter weight moved faster, with more control, or with better technical execution is still
progress.
Progress isn’t always about adding weight. You can progress by:
• Moving the same weight at a higher velocity
• Performing the same number of reps at a lower RPE or higher RIR
• Cleaning up your form under the same load
• Controlling the tempo or adding a pause
If your strength feels down on a certain day, you can still find a win. The work still counts.
You’re just training. Stay consistent. Stay patient. That’s how real progress happens.

The stronger you get, the harder it becomes to keep getting stronger. That’s just the reality of it.
The more experienced you become with training, the more obvious those diminishing returns
start to feel. You’re not alone if you’ve ever spent an entire training block grinding through the
process — following all the principles: hitting your RPE targets, choosing the right intensities,
dialing in your variations — only to test your max and see… almost nothing. Maybe a 5 lb PR,
maybe the same number as before, maybe even a slight regression.
That’s happened to me. And I know it’s happened to a lot of lifters who are doing everything
right.
It can be frustrating. But there’s an important shift in mindset that needs to happen as you
become a more trained individual:
You have to stop using your one-rep max as the only metric for progress.
A 1RM is a valuable tool, but it’s also one of the most volatile ways to measure strength. Your
absolute max can fluctuate by up to 20% depending on the day — based on factors like sleep,
fatigue, food intake, or even what you’ve got going on mentally. That means you can get
objectively stronger without hitting a PR.
Here’s a better way to track real progress:
Look at your average working weights over time.
If you ran a 6-week training block and your average set of 5 on back squats moved from 285 to
295, that’s real progress. That’s a 10-pound increase on your average working weight — not a
fluke single you grinded out on the right day under the right conditions.
Your estimated 1RM might stay pretty similar for months. But your average strength — the
weight you can routinely move for reps, at good technique, within the right RIR — can steadily
climb over time. That’s what you should care about.
So instead of getting locked in on whether your single rep max is up, down, or the same…
Compare your average set of 5 now to your average set of 5 from 6 months ago.
Compare your working weights on sets of 8 from last year to this year.
Compare your ability to handle volume at the same RPEs, or how fast you’re moving loads with
a VBT device.
Those are the things that reflect actual training progress — not just chasing a number you might
hit on your best day once every 4 months.
Chasing average strength over time is more productive, more consistent, and more telling of true
progress.

Depth, Technique, and the Freedom to Deviate

Technique matters. Full-depth squatting matters. But not for the reasons most people like to
preach. It’s not about chasing perfection for its own sake. It’s not about obsessing over some
textbook image of what “good form” is supposed to look like. It’s about what full-range,
technical sound movement allows you to do later—with heavier loads, shorter ranges, or
unconventional patterns. Technique isn’t a box to check. It’s a foundation you build so you can
train harder, smarter, and with more freedom down the line.
You’ll often hear coaches say things like, “You have to earn the right to sprint at max velocity.”
The idea is that you first need to develop certain mechanics—usually acceleration mechanics—
before you’re allowed to express full intent. And while that phrase gets overused, there’s a level
of truth to it when it comes to lifting.
Especially with squatting. Especially with partial ranges.
If you want to eventually load shortened ranges of motion—heavy pin squats, quarter squats,
half-range leg presses, you have to first earn that by developing control and strength through a
full range. Full depth squatting under load is where technical habits are built, where tissue
tolerance is developed, and where skill under fatigue is forged. It’s where tension meets
control—not just at the top of the movement, but through every inch of it.
Once those habits are in place, then—and only then—do partial range movements become
valuable tools rather than excuses. At that point, you’ve built trust in your body. Trust in your
positioning, your tissue integrity, and your capacity to produce force from disadvantageous
positions. That trust opens the door to effective deviation—heavier loads, overloaded positions,
and more strategic, aggressive variations.
Technique isn’t the final destination. It’s the path to capacity—and ultimately, to freedom.
High rep sets (10+ reps)

Adding in more high rep sets is a very easy way to break through a plateau. Increasing the
number of reps per set can easily serve as some novelty into your training without necessarily
having to change up the application of the load or the exercise selection. If you go from sets of 3-
5 to hitting sets of 10, 12, 15, or even 20, that is going to stimulate you to a level you aren’t
prepared for, assuming the effort level is high. High rep sets are also an easy way to improve
certain weak links. Accessory exercises are often viewed as the way to go when trying to build
up a weak link of build up a specific muscle group that might be lagging behind. But higher rep
sets with the main barbell exercises might do this better. When you do high rep sets that you
aren’t used to, those final reps of the set as you are reaching a high level of fatigue are going to
have to be major contributors to the exercise. You can rely on your technique and your strengths
(for lack of a better word) to get the job done when you are only doing a few reps and only have
to work for 10-20 seconds. When doing work for a greater amount of time, everything gets more
fatigued, especially your major muscle groups, requiring your lagging muscles to catch up. Think
about Henneman’s size principle. When you have an extensive training background, you can
bypass those smaller motor units to recruit the larger motor units. Doing high rep sets, you still
my bypass those smaller motor units at first, but eventually you’ll have to recruit the smaller
motor units. And now you can stimulate all of it. Lastly, you can make repetition progress and
rep PRs for a longer period of time than you can trying to make weight or 1RM PRs. Making
progress on the high rep sets is more a demonstration of improved physical fitness, a lot of it is
mental and just not being soft, and it continues to build up a greater base around your entire body
to a greater degree.
Top 3 Exercises for Big Biceps
If you're training for hypertrophy, exercise selection matters. These are my top 3 picks for
building bigger biceps — and they aren’t just random curls.
1. Barbell Curl
This one’s the heavy hitter. Supinated grip throughout. Heaviest loading potential of any biceps
exercise. If you arc the bar slightly away from your body, you get some shoulder flexion, which
the biceps also contribute to. Plus, I like using a controlled cheat on the way up to overload the
eccentric on the way down. That’s a great way to get more out of each rep.
2. Incline Dumbbell Curl
Train the biceps at long muscle lengths. You’re getting a stretch at the bottom that you can’t
replicate with most other variations. It also allows for that same heavy-cheat-concentric and
slow-eccentric strategy, which can be a potent hypertrophy stimulus.
3. Preacher Curl
Mind-muscle connection is unmatched here. You’re locked in and can really focus on isolating
the biceps. You can use a dumbbell, barbell, or machine. You can also adjust pad height or angle
to bias different portions of the range of motion depending on what you want to target.
A word on the biceps training in the program:
You’ll see that I have programmed 1 day of dedicated biceps training to this program and that the
prescription is 2 sets to 0-1 RIR. You absolutely can do more, and if you do decide to do more,
I’d advise you to maintain the high intensity and keep the number of biceps exercises in the
session to 1, maybe a second biceps exercise. Treat the biceps training just like how you would
treat any other compound exercise. It will be more stimulative and much more efficient than
repping out 4-8 sets of 15-20 reps just looking to get a pump.

Recommended Conditioning Methods I Use (and Why)

Conditioning doesn’t have to be complicated. But it does need to be intentional. These are my
top conditioning methods—not because they sound fancy or scientific, but because they’re
effective, scalable, and easy to implement within a real-world training schedule.
Each of these tools serves a different purpose, taps into different energy systems, and fits
different points in a training week or block. Here’s how I use them:

1. Steady-State Cardio (Bike, Run, Incline Walk)

This is the simplest and most sustainable form of conditioning. It’s easy to plug into your
week—whether it’s 12 minutes at the end of a session or a longer session on a recovery day.
Personally, I like to do steady-state cardio on Sundays. It fits my schedule and lifestyle—get up
early, knock it out, and move on with the day.

2. Tempo Runs
Tempo runs are one of my go-to conditioning methods. I’ve talked about them in detail
elsewhere, but they deserve a spot here because of how easy they are to scale based on how
you’re feeling that day.
A simple format I like:
• 1–2 sets of 10–16 reps
• 40 seconds rest between reps
• 2–3 minutes rest between sets
These are great for building aerobic capacity without crushing your nervous system.

3. HIIT on a Bike
When the goal is to push your anaerobic threshold, few things beat high-intensity intervals on a
bike. Sprint for 30–45 seconds at full effort—your heart rate should hit 85–95% of max—and
then recover fully between rounds.
• Perform 4–5 total rounds
• Full recovery between efforts (approx.. 3 minutes)
• Total session time: ~15 minutes
The bike is a great tool here because it reduces eccentric stress, sparing your legs compared to
running while still delivering a brutal cardiovascular challenge.

4. Shuttle Runs
Shuttle-based conditioning—gassers, half gassers, 150s, 300-yard shuttles, 60-yard variations—
gets lumped into the same category, but you can tweak the design based on your goals and sport.
Most of these fall into the fast glycolysis zone, which tends to get overlooked in mainstream
strength and conditioning. Still, if your sport (like basketball or hockey) already doses this
energy system heavily, I wouldn’t prioritize it as a training method—it’s better used as a test, not
a staple.

5. Float-Fly Sprints
This is a hybrid of sprinting and submaximal effort intervals. For example:
• Sprint 20 yards → float (coast) 20 yards → sprint 20 yards (The distances can be
whatever you prefer).
• Repeat that pattern down the field
It adds intensity and variety to tempo work while improving running mechanics and stride
rhythm. You can adjust distance based on space available, and it’s a useful tool to introduce
speed work without going full-out every rep.

6. Repeated Submaximal Sprints

This is not repeat sprint-ability work (where the goal is to maintain max effort and limit drop-
off). Instead, this is about repeating submaximal sprints at a consistent percentage of your
best—usually around 85%.
Let’s say your best 10-yard fly is 1.10 seconds.
85% of that = 1.26 seconds.
You run reps at or slightly faster than 1.26 and autoregulate your rest based on how you feel—
usually around 30–45 seconds between reps. Set up your timing gates, run your rep, and
immediately turn around and light jog back to the starting line.
This is essentially alactic capacity work. You’re training your ability to sustain short, high-
output bouts with incomplete recovery while keeping the intensity repeatable. If you don’t have
timing gates, you can still run this based on feel (“raw dog it”).

Macronutrients for Muscle Gain

When the goal is to build serious strength and muscle, calorie intake is the foundation. But once
that’s set, macronutrient balance is what drives results. Macros—protein, carbohydrates, and
fats—determine how effectively your body builds muscle, recovers, and adapts to your training.
For those who are serious about training (strength training), protein is the foundational building
block, carbohydrates fuel training and recovery, and fats support hormones and joint health. The
way you allocate these resources within your daily calories can make a difference in your
strength gains and body composition.
Here’s the calorie breakdown per gram of each macronutrient, I'm sure most of my audience is
familiar with this, but it is always good to reference back:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fats: 9 calories per gram

Protein: For maximum muscle gain, aim for about 1-1.3g of protein per pound of body
weight (Yes 1.3 grams of protein per pound of body weight is a lot). This ensures muscle
protein synthesis stays elevated while minimizing breakdown. If you’re in a calorie
surplus and training hard, protein requirements don’t need to be as excessive—your body
will prioritize using dietary protein for muscle growth.
Carbohydrates: Carbs are essential for fueling training and promoting recovery.
Strength trainees should aim for 2-4g of carbs per pound of body weight, adjusting based
on training volume and daily activity. Pre- and post-workout can be prioritized to
maximize energy levels for training and for recovery from session to session.
Fats: Fats play a role in hormone production, but they should take a backseat to carbs for
muscle gain. Around 0.3-0.6g of fat per pound of body weight is sufficient to maintain
health while leaving plenty of room for carbs and protein.
Over-Eating Protein: If you are going to over-eat any of the macronutrients, make sure
it is protein. Just from a practical standpoint, it isn’t always easy knowing how much
protein you are consuming if you are eating meat. Weighing every meal is burdensome, I
don’t do it, you probably don’t do it, nobody has time for that shit. Depending on what
meat you are eating, it probably contains some fats, so you probably don’t need to
prioritize consuming certain foods to reach your daily fat intake, the meat can easily
provide that for you. Since carbohydrates are bountiful in so many different foods, I like
 the idea of erring on the lower end of carbohydrates because you can easily consume
your recommended intake just from a couple of potatoes, some fruits and vegetables, a
whole wheat tortilla or English muffin and some Greek yogurt. If you are loosely or
strictly tracking your meals, and by the end of the day, you see that you are low on
carbohydrates, they are easy to fit into a small meal to hit your recommended intake with
the foods I just listed. But chances are, you are consuming plenty of carbohydrates
without paying too much attention as carbs are in so many different things like various
condiments, sports drinks, and random bread based foods.

Nutrient Timing
Meal timing isn’t the most critical factor for muscle growth, but optimizing it can assist
in diet adherence, improve performance and recovery. Serious strength trainees should place
some effort on timing protein and carbohydrates around training sessions. It is not possible for
everyone, I understand that. You have kids, they have their own schedule that you need to work
around, you have a job and meal prepping at home to isn't as practical as many make it out to be.
What if you don't have fridge/freezer space? What if you must drive back and forth to the gym?
All of those things are serious roadblocks when it comes to meal timing. But do the best you can
with what you have.
If you are serious about training for muscle gain, I highly recommend eating 6 meals per
day. A meal being defined as any consumption of food in one sitting. So, if you have a shake at 6
am, then you have a bowl of yogurt at 6:45 am, consider that as two meals.
Below is a framework of how I'd recommend spacing out your meals. Reminder this is
only a general framework, if you train first thing in that morning, at 5 AM, this would obviously
have to be adjusted for you.
Upon Waking:
• Within 45 minutes of waking up for the day.
• Moderate range of your protein intake. Lower range of your carbohydrate intake. Lower
range of your fat intake.

Pre-Workout:
• Approximately 1 hour before training, 30-50g of protein and 50-100g of carbs. Adjust
actual amounts based on your current weight, goal weight, and responsiveness to your
plan.
• Keep fats low pre-workout to avoid sluggish digestion.

Post-Workout:
• Within 60 minutes after training or immediately after training if you prefer that. I know
many people don't have an appetite immediately following training.
• Consume 30-50g of protein and 50-150g of carbs. Adjust actual amounts based on your
current weight, goal weight, and responsiveness to your plan.
 • Fast-digesting carbs (like white rice, potatoes, or fruit) can help replenish glycogen
quickly.

Before Bed:
• Within an hour prior to going to bed.
• Upper range of protein intake. Lower range of carbohydrate intake. Low range of fat
intake or no fat intake.

This is 4 meals out of 6. All you must do is include lunch and dinner. Dinner is usually
the easiest meal of the day to hit all your macronutrients as that is usually a family meal.
Make protein the priority (beef, chicken, fish, turkey, venison). Pork is okay, I love pork.
I have a friend who is a pig farmer, and we buy our pork from him but some of the cuts
have higher fat content than protein content so be prudent about what cut of pork you are
eating.

The following is a breakdown for pork cuts (Per 100 grams)

Pork Tenderloin 143 kcal, 26g of protein, 3g of fat

Pork Loin (roast) 242 kcal 26g of protein, 14g of fat,
Pork Shoulder (roast) 250 kcal 23g of protein, 17g of fat
Pork Chops (boneless) 231 kcal 22g of protein, 14g of fat
Pork Ribs (baby back) 300 kcal 21g protein, 22g of fat
Ham (lean, cooked) 145 kcal, 21g of protein, 6g of fat,
Ground Pork (70% lean) 290 kcal 20g of protein, 23g of fat
Bacon (pan-fried) 420 kcal 37g of protein, 33g of fat
Pork Belly (cooked) 500 kcal 19g of protein, 48g fat
Eating protein every 3-4 hours ensures muscle protein synthesis stays elevated
throughout the day. Aim for 6 protein-rich meals per day.

Recommended Food Sources for Strength Trainees.

Protein Sources:
• Lean meats (chicken, beef, turkey)
• Eggs
• Dairy (Greek yogurt, cottage cheese, low fat milk, milk)
• Protein powders (whey), Casein is fine too, but I think it tastes bad
• Fish (salmon, tuna, cod)

Carb Sources:
• Whole grains (rice, oats, whole wheat English muffin, whole wheat tortilla)
• Vegetables (I don’t eat vegetables, full transparency)
• Fruits
 Fat Sources:
• Nuts and nut butters
• Cheese
• Milk
• Butters
Supplements for Strength and Muscle Gain
Supplements aren’t necessary, but a few can give you an edge when combined with proper
nutrition and training.
Recommended Supplements:
• Creatine monohydrate (5-15g daily)
• Protein powder (As much as you need to hit your daily protein intake)
• Caffeine (200-600mg pre-workout)

A word on nitric oxide supplements. This is actually one supplement that I’ve been asked about
more frequently and there doesn’t seem to be as much content out there on it already.

The promise is simple: increase blood flow, get a bigger pump, and maybe build more muscle
because of it. And that’s not totally off base. Nitric oxide acts as a vasodilator—it widens your
blood vessels. That can increase blood flow to working muscles, which gives you a full, tight,
skin-splitting look that a lot of lifters chase during training. If your goal is to look and feel more
jacked during a workout? Yeah, a good nitric oxide booster can help with that. Citrulline malate
has the best data behind it. Taken before training (6 to 8 grams), it can increase the number of
reps you’re able to perform in higher volume sets. So, if that’s the game you’re playing—high
volume, chasing fatigue, hammering muscle groups, it’s a decent tool.
However, a bigger pump doesn’t mean more muscle. Nitric oxide doesn’t directly drive muscle
protein synthesis. It doesn’t replace calories, progressive overload, or effort. It’s not magical.
There’s no research showing that NO supplements lead to more hypertrophy over time in trained
lifters following a well-structured program. So, if you’re training hard, eating enough, sleeping
enough, and just want to take something that makes your arms & quads feel like balloons & tree
trunks while you’re training. Knock yourself out.
Use it for what it is: a tool to enhance the feeling of your training session. Not a shortcut to
getting bigger.
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