Three digit system described

Source

Description

King, I., 1998, How to Write (book)

An example would be 3:1:1.  All the numbers refer to seconds.  The first number relates to the eccentric phase.  The second or middle number to the pause or isometric contraction duration between the eccentric and concentric contraction.  The third number refers to the concentric phase.

Cosgrove, A., 1999, Questions and Answers, TKD magazine, Aug 1999.

Q. I read your interview and I was impressed. You certainly know what you are talking about.  I have one question though – what do the numbers at the start of the exercise mean, e.g. 31X?

The numbers refer to the tempo of the lift, or the speed at which I want you to perform the exercise.  The first number is the eccentric (or lowering portion) of the exercise. The second is the pause, and the last number is the lifting or concentric phase.  In the example above – this would 3 seconds to lower, 1 second pause, and an eXplosive lift. 

Lines of Movement - Categories

Source

Description

King, I., 1998, How to Write Strength Training Programs (book)

The following is a sample list, not in any order, of the major muscle groups the body:

Table 1 - A sample list of muscle groups, not in any order.

_______________________________________________

abdominals

lower back

hip dominant (e.g. deadlift and its variations)

quad dominant (e.g. squats and its variations)

vertical pulling (i.e. scapula depressors e.g. chin ups)

vertical pushing (i.e. arm abduction e.g. shoulder press)

horizontal pulling (i.e. scapula retractors e.g. rows)

horizontal pushing (i.e. horizontal flexion e.g. bench press)

biceps

triceps             

plantar flexors (calves) / dorsi flexors

forearm extension/flexion

                           ________________________________________________

Shugart, Chris, 2001, The Ian King Cheat Sheets, Part 1 - A quick and dirty look at all the cool stuff Ian King has taught us so far, Fri, Aug 24, 2001, T-mag.com

To help you understand how to divide and balance out your training, Ian came up with a list of major muscle groups that reflects their function:

Horizontal pulling (row)
Horizontal pushing (bench press)
Vertical pulling (chin-up)
Vertical pushing (shoulder press)
Hip dominant (deadlifts)
Quad dominant (squats)

Ian has a few other categories for abs, lower back, calves, and arms, but the ones above are main muscle groups you need to worry about.

Cosgrove. A., 2003, Your body as a barbell, seminar on DVD

Q. What variations would you use for upper body?

A.  Basically you have four movement patterns. You have horizontal push and pull…. and vertical push and pull. 

Lines of Movement - Categories

Source

Description

King, I., 1998, How to Write Strength Training Programs (book)

The following is a sample list, not in any order, of the major muscle groups the body:

Table 1 - A sample list of muscle groups, not in any order.

_______________________________________________

abdominals

lower back

hip dominant (e.g. deadlift and its variations)

quad dominant (e.g. squats and its variations)

vertical pulling (i.e. scapula depressors e.g. chin ups)

vertical pushing (i.e. arm abduction e.g. shoulder press)

horizontal pulling (i.e. scapula retractors e.g. rows)

horizontal pushing (i.e. horizontal flexion e.g. bench press)

biceps

triceps             

plantar flexors (calves) / dorsi flexors

forearm extension/flexion

                           ________________________________________________

Shugart, Chris, 2001, The Ian King Cheat Sheets, Part 1 - A quick and dirty look at all the cool stuff Ian King has taught us so far, Fri, Aug 24, 2001, T-mag.com

To help you understand how to divide and balance out your training, Ian came up with a list of major muscle groups that reflects their function:

Horizontal pulling (row)
Horizontal pushing (bench press)
Vertical pulling (chin-up)
Vertical pushing (shoulder press)
Hip dominant (deadlifts)
Quad dominant (squats)

Ian has a few other categories for abs, lower back, calves, and arms, but the ones above are main muscle groups you need to worry about.

Cosgrove, A., 2003, Martial Arts

I use a movement pattern split.  I split the upper body primarily into four movements patterns – horizontal push and pull, vertical push and pull.  The lower body is split primarily into two families – quad dominant and hip dominant as mentioned before.

Measuring the effectiveness of training

Source

Description

King, I., 1998, How to Write (book)

…training effectiveness is not judged by what you did (ie. how many sets you did), but rather how much change occurred as a result (ie. size or strength). 

Cosgrove, A., 2003, Martial Arts

The effectiveness of training is not determined by the amount of fatigue it products but by the degree to which it improves the qualities and/or abilities you are trying to develop.  You do not improve by training. You improve by recovering from training.

Sweat before you stretch

Source

Description

King, I., 2002, Get Buffed! II

Keys to successful stretching

Warm up first: Look to break a sweat prior to stretching - it will increase the pliability of the connective tissue. That doesn’t mean you cannot stretch cold. It just means that if you stretch after raising your body temperature, you will start with greater range.

Cosgrove, A., 2003, Martial Arts

Sweat before stretching: For the best results a solid warm up should be performed prior to any form of stretching. You CAN stretch cold of course, but your results will be greatly enhanced if you break a sweat before you stretch.

Sequence of Stretching

Source

Description

King, I., 2002, Get Buffed! II

Order of Stretches

There is a rationale to the order I have recommended doing the stretches in.  The order basically aims to reduce the limiting factor of the next subsequent stretch.  For example, a tight neck (upper trap) can cause impingement symptoms through the shoulder joint, so loosing off the neck first will allow the muscles of the shoulder to ‘let go’

King, I., 2003, Ask the Master

Lengthening hip flexors and quads release anterior pull on hip. This releases pressure on nerves coming from lower spine. This can reduce spasm in hamstrings, allowing the connective tissue to lengthen and be more receptive to stretching.

Cosgrove, A., 2003, Martial Arts

Stretch from the hip outwards: The sequence of stretching can dramatically improve your results. Stretching the hip flexors and psoas muscles will reduce anterior pull on the hips.  This in turn will improve hamstring range of motion by reducing the tension on the hamstring. So you’ll have increased range in a muscle group you are yet to stretch.  This idea saves time and improves results – so always being with the hip flexors and work outwards.

Stretching methods  - Static

Source

Description

King, I., 2002, Get Buffed! II (book)

Chapter 8 – The stretch: Static Stretching

I find it is the most effective practical way to achieve changes or improvements in flexibility.

Cosgrove, A., 2003, Martial Arts

Static stretching:

You will gain length in the muscle faster with static stretching in my opinion than with any other method

Don’t break the rules until you know the rules

Source

Description

King, I., 1998, How to Write (book)

excellent saying I once heard Loren Seagrave (US sprints coach) say : “You should know the rules before you break them.”

Cosgrove, A., 2003, Martial Arts

Transfer:

As you’ll hear me say a lot – it’s ok to break the rules, as long as you know the rules.

Just remember that before you break the rules you need to know the rules.

 Three digit system described – the asterisk

Source

Description

King, I., 1998, How to Write

... when the number one does appear as the third number, the power athlete must have it reinforced - this means to try and go fast!

And when the asterisk (*) is used - it must look fast! 

Sent: Tuesday, 4 July 2000 11:50 AM
To: kingsports@ b022.aone.net.au
Subject: Re: please mail out

Ian, just reread the [your] 4 second article in Power. Tc says that the 1 in the 301 means lift in one second and * means lift as fast as possible but it could take as long as three seconds. Am I mistaken - I thought it was the other way around - 1 was as fast as possible and * was as fast as possible but MUST LOOK FAST. Am I mistaken ?

Cosgrove, A., 2003, Martial Arts

‘X’ as a number in the tempo column referes to being ‘eXplosive’. Move as fast as possible. It MUST look fast.

 Optimal Speed of Movement for Athletes

Source

Description

King, I., 1998, How to Write (book)

A total lack of awareness of the need for a fast/attempted to be fast concentric contraction.  ...Additionally, when the number one does appear as the third number, the power athlete must have it reinforced - this means to try and go fast!  This is rarely done.  And when the asterisk (*) is used - it must look fast! …  Spend most of the time reinforcing ‘speed’!

Cosgrove, A., 2003, Martial Arts

…For sports performance: A controlled descent – no pause- and an explosve lift (not only as fast as possible – but it MUST look fast also)….

Technique and recruitment before load

Source

Description

King, I,. 1998, How to Write (book)

3.xii   Do not increase load at the expense of technique

This is one of my most valued rules - do not compromise technique for load.  Unless you are training competitive strength athlete (e.g. weightlifters, powerlifters), loading is not the primary goal.  Functional strength is.  Therefore the function / recruitment patterns are more important than the load.  Displacement of load is not highly correlated with function and transfer to specific sporting movements.

Cosgrove, A., 2003, Martial Arts

Do not rush to lift heavy loads – muscle recruitment and control are for more important than maximal strength for any athlete.  Without control – the strength is useless.

 Three digit system described

Source

Description

King, I., 1998, How to Write (book)

An example would be 3:1:1.  All the numbers refer to seconds.  The first number relates to the eccentric phase.  The second or middle number to the pause or isometric contraction duration between the eccentric and concentric contraction.  The third number refers to the concentric phase.

Cosgrove, A., 2004, Afterburn

Tempo refers to lifting speed.  The first number is lowering, the second number is pausing in the bottom position, and the third is lifting.  So a 433 tempo would be a 4 second lowering, a 2 second pause and a 2 second lift.

 Calculating duration of a set (time under tension)

Source

                                      Description

King, I., 1998, How to Write (book)

Time under tension (TUT) refers to the time that the muscle is working continuously.  This is usually measured in seconds and refers mainly to the duration of tension within a set, although can be calculated as total time under tension in the workout.  Time under tension is associated with metabolic adaptations from strength training, and is believed to be highly correlated with hypertrophy training.  For example, a higher number of reps as are used in hypertrophy training, have an inherently higher time under tension (all things being equal) than a lower number of reps as typically used in neural strength training.

 

Time under tension is calculated in the following manner:

 

[Eccentric time(sec) + pause time(sec) + concentric time(sec)] x no. of reps in set = TUT

 

The following is a working example of this calculation:

 

[3 sec ecc + 1 sec pause + 1 sec ecc ] = 5 sec x 8 reps = 40 seconds of TUT

 

The following table shows a guideline for the training methods and benefits associated with varying time under tension.  As is evident there is a degree of overlap between time ranges.

 

Table 55 - Guideline for time under tension and associated training methods and adaptations.

20.  Average duration (time under tension - TUT) of reps and sets :

 

If the average SOM is 321, the TUT is 6 seconds per rep, and if the average number of reps is 10, the average duration of TUT per set is 60 seconds or 1 minute.

 

eg.       321 = 6 seconds

            6 secs x 10 reps = 60 seconds

Cosgrove, A., 2004, A matter of timing, Men’s Fitness

Calculating the number of reps is a bit harder, but the thinking goes like this: Our 321 press would strain the muscles for six seconds (just add the three numbers together). A full set should put your muscles under tension for between 40 and 60 seconds for maximum muscle gain. So for this move, you're going to want to perform 7-10 reps. Easy as, well, algebra. But for once, this math won't leave you looking like a nerd.

 Three digit system described

Source

Description

King, I., 1998, How to Write (book)

An example would be 3:1:1.  All the numbers refer to seconds.  The first number relates to the eccentric phase.  The second or middle number to the pause or isometric contraction duration between the eccentric and concentric contraction.  The third number refers to the concentric phase.

Cosgrove. A., 2004, A matter of timing, Mens Fitness

Every exercise that you do has a prescribed tempo for maximum effect. For example, a bench press with a tempo of 321 would require you to lower the bar in three seconds, pause for two seconds, then lift it in one second.

Defined – Periodization – Alwyn Cosgrove

 [sentence structure/word selection comparison]

King, I., 1998, How to Write (book)

Cosgrove, A., 2005, Program Design Bible

…periodization.  That means planning. 

Periodization just means planning.

All things being equal

Source

Description

King, I., 1998, How to Write (book)

9.   Balance :  all things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body.  

Cosgrove, A., 2005, Program Design Bible

All things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body (unless of course the goal is to CAUSE a training imbalance in order to correct an existing one).

Non-specific training can contribute to your goal

Source

Description

King, I., 1998, How to Write Strength Training Programs (book)

6.   Variety in repetitions needed: Variation may also give unexpected adaptations from repetitions.  A trainee pursuing hypertrophy, after spending considerable time training in classic hypertrophy brackets (e.g. 8-12) may experience further significant hypertrophy when changing to a higher or lower rep bracket.  Whilst this appears to contradict the above table, it shows that variety alone can accelerate gains.  Note this applies in both strength (neural) and size (metabolic) training.  The message is clear - irrespective of the specific goal, training in too narrow a rep bracket may not be as effective as alternating or mixing with different rep brackets.  The key is not which reps to use, rather how much time to spend in each different rep bracket.

Cosgrove, A., 2005, Program Design Bible

An interesting observation is as regards variety in rep selection. While periodization of training has been well documented, if your goal is just hypertrophy – would staying in the hypertrophy rep range be the best choice?  Basically the lower reps allow heavier weight to be used, so the athlete returns stronger when he or she returns to their original rep bracket.  If we go higher – the athlete experiences a longer time under tension and therefore has more endurance when he or she returns to the original rep bracket. 

The underlying message is obvious – variety alone can accelerate your process and regardless of your goal, the main premise to understand is that it is not merely which rep brackets to use, but also how long to stay within each rep bracket.

Comparison of ‘Non-specific training can contribute to your goal’

#

King 1998

How To Write

Cosgrove 2005

Program Design Bible

1

6. Variety in repetitions needed: Variation may also give unexpected adaptations from repetitions. 

An interesting observation is as regards variety in rep selection.

7.Periodization of repetitions: The benefits of periodization of repetitions have been supported by both science and practice. 

While periodization of training has been well documented,

6.…A trainee pursuing hypertrophy, after spending considerable time training in classic hypertrophy brackets (e.g. 8-12)

 if your goal is just hypertrophy – would staying in the hypertrophy rep range be the best choice? 

may experience further significant hypertrophy when changing to a higher or lower rep bracket. 

Actually – no, a trainee seems to experience the best gains when using both higher and lower reps than the “goal” rep bracket.

 Whilst this appears to contradict the above table, it shows that variety alone can accelerate gains.  Note this applies in both strength (neural) and size (metabolic) training. 

Basically the lower reps allow heavier weight to be used, so the athlete returns stronger when he or she returns to their original rep bracket.  If we go higher – the athlete experiences a longer time under tension and therefore has more endurance when he or she returns to the original rep bracket. 

The message is clear -

The underlying message is obvious – variety alone can accelerate your process

irrespective of the specific goal,

and regardless of your goal

 training in too narrow a rep bracket may not be as effective as alternating or mixing with different rep brackets. 

the main premise to understand is

The key is not which reps to use, rather how much time to spend in each different rep bracket.

that it is not merely which rep brackets to use, but also how long to stay within each rep bracket.

Never use the same muscle group/line of movement sequence endlessly

Source

Description

King, I., 1998, How to Write Strength Training Programs (book)

9.  Plan alternating muscle group allocation in subsequent phases to receive varied benefits :  ...However if this sequence shows throughout say a 12 week cycle or beyond, you risk developing muscle imbalances.  To avoid this, I alternate or reverse the priorities

Cosgrove, A., 2005, Program Design Bible

If you continue to follow the exact same movement pattern split for long periods of time, you will very likely develop muscle imbalances and risk injury.  To avoid this, alternate (i.e. do the exact opposite movement pattern) or reverse the priorities (i.e. the last movement pattern on the last day becomes the first movement pattern on the first day in the next phase). 

Reverse the priorities in subsequent workouts

 [sentence structure/word selection comparison]

King, I., 1998, How to Write (book)

Cosgrove, A., 2005, Program Design Bible

However if this sequence shows throughout say a 12 week cycle or beyond,

If you continue to follow the exact same movement pattern split for long periods of time,

you risk developing muscle imbalances.

you will very likely develop muscle imbalances and risk injury. 

To avoid this,

To avoid this,

I alternate or reverse the priorities.  See this in Table 4.

alternate (i.e. do the exact opposite movement pattern) or reverse the priorities (i.e. the last movement pattern on the last day becomes the first movement pattern on the first day in the next phase).

 CAPABLE VS OPTIMAL

#

King 1998 How to Write

Cosgrove 2005 Program Design Bible

1

Capable versus optimal : most people in strength training perform a number of sets that they have the energy to do.  This is endurance training, not strength training.  Strength training effectiveness is not judged by what you did (ie. how many sets you did), but rather how much change occurred as a result (ie. size or strength).  This training effect is a combination of the workout plus the rest / recovery until the next workout. 

Optimal v Capable – most trainees judge how effective a workout has been by how “beat up” they feel.  Or by how much work (interpreted usually as how many sets) they have done.  The effectiveness of training is not determined by the amount of fatigue it products but by the degree to which it improves the qualities and/or abilities you are trying to develop.  You do not improve by training. You improve by recovering from training.

2

You will not know what is optimal during the session unless you have indicators based on prior experience.  Don’t work to metabolic signals such as total fatigue.  And only use past indicators for number of sets if they have been effective. 

The best advice I can offer as far as this goes is, even if you can do more – unless you have valid proof that in your case, more will be significantly better – always do less until you have that proof.

35 Steps to Writing a Strength Training Program

 How To Write  (book), 1998, p. 5-7

© Ian King 1998

Program Design Checklist Eighteen Steps to Programming Success

© 2005 Alwyn Cosgrove, The Professional Fitness Coach Program Design Bible

1.   Determine goals

1.  Determine Goal(s)

1.     Determine dominant training type - neural or metabolic

2.     Determine dominant qualities of strength to be trained

3.     Determine length of program

2. Determine the time frame to achieve goals or the length of the training cycle

4.     Select appropriate method of periodization

3. Choose a suitable    periodization model

5.     Determine appropriate rate of change of program

4. Determine rate of change of program

6.     Determine ratio of work : recovery weeks and what type of recovery weeks

7.     Select type of program - total body or split routine

8.     Determine frequency ie. number of training days per week/microcycle

6.  Determine the frequency of the workouts per week (how many training sessions?)

9.     Select which training days

7.  Determine the days of the week for training sessions

10. Determine which time of the day to train

8.  Establish through interview/evaluation any weaknesses and / or imbalances (i.e. lifts/movement patterns that are lacking behind the other movements, which areas are elongated and weak, which areas are short and tight).

10. Determine any other movement patterns to be trained.

11. Select muscle groups

12. Determine priorities in muscle groups

9.  Determine movement patterns to be training that will address the biggest weaknesses and prioritize.

13. Allocate muscle groups to training days

p. 13 under this step in HTW  If you were doing a total body workout that is the same for each of the 3 or so weekly workouts, you would only use column A.  If you were working with a 3 day split routine where each day was different, you would use column A, B and C…. 

11.  Allocate corrective stretching exercises and movement patterns to each training day (can use a split routine OR a single workout).

14. Plan alternation of muscle group sequencing

p. 23 How to Write

9.   Plan alternating muscle group allocation in subsequent phases to receive varied benefits.

18.  Plan movement pattern allocation in subsequent phases to achieve varied emphasis and benefits.

15. Select appropriate  training methods

5.  Select appropriate set, rep, tempo and rest periods for each program within the cycle

16. Determine dominant training intensities / repetitions

17. Determine proposed duration of program

12.  Determine total training time per workout.

13.  Calculate available work time (total training time – warm up time- stretching etc)

18. Determine dominant speed of movement / technique to suit training method

19. Determine average duration of rep and sets

20. Determine rest periods to be used

21. Calculate total set time

22. Determine total number of sets permissible for each training session

14.  Divide available work time by total time-under-tension + rest period for all prescribed sets (determined from periodization model).  This will give you a number of allowable exercises.

23. Determine how many muscle groups per workout

24. Determine how many exercises per muscle group desired

25. Determine how many sets per exercise possible

26. Consider issues of specificity versus generality and transfer

27. Determine equipment to be used

28. Select suitable exercises for each muscle group.

15.  Select the exercises for each movement pattern that is most appropriate for the client and most likely to assist you in accomplishing your objective.

16.  Check the balance of movement patterns.

29. Determine sequence of exercises

31.  Determine sets, repetitions and rest periods for each exercise

5.  Select appropriate set, rep, tempo and rest periods for each program within the cycle

32.  Select speed of movement / technique for each exercise

5.  Select appropriate set, rep, tempo and rest periods for each program within the cycle

33.  Check time under tension and ensure it is appropriate for training methods and desired adaptations

34.  Advise on use of any personal training equipment

35.  Final analysis of program, including checking total volume and duration

17.  Check reps, time under tension, tempo, rest periods etc. after exercise selection for any modifications.

Calculating the duration of the workout

Source

Description

Cosgrove, A., 2005, Program Design Bible

Know how long a workout takes.  The big equalizer is training is time.  We all only have a limited amount of time to train.  Yet most training programs tend to ignore this and begin with an exercise menu approach.  Briefly – if we have one hour total to train: (Warning – the following portion contains maths!

We begin with 60 minutes

Minus warm up time (e.g. 10 mins) = 50 mins left over

Allow an additional 10 minutes for form roller work, rehabilitation concerns etc. = 40 mins left

Average length of a set in this phase is 60 seconds, rest period is 120 seconds. That's three minutes per set total (work set plus rest period). If we want to do two sets of each exercise, we're looking at six minutes per exercise. That allows us to perform only six exercises in this workout.

We can use the alternating set system, as described in the loading parameter section to “buy” extra workout time but we must “do the math” to see whether a program is even possible to accomplish.  I’ve lost track of the number of trainers and coaches I head mindlessly espouse the “you must get your workout done in under an hour” who then go on to design workouts that quite simply can’t be done in that time frame.

When you have finished designing your program, take the time to do the math and see if your workouts are even possible.

Calculating number of exercises possible

Source

Description

King, I., 1998, How to Write Strength Training Programs (book)

26.  Number of sets per exercise possible : Now you will know how many sets per exercise are possible.  You simply divide the number of sets per muscle group by the number of exercises desired per muscle group.  You can complete the table below.

eg.  4 sets per muscle group / 2 exercises per muscle group = 2 sets per exercise

Cosgrove, A., 2005, Program Design Bible

Each set (according to above plan) will take 20 x 8 (422) = 160

When we add in the rest period (60s) we end up with 220s total set time.

We multiply this by 2 (we want to perform two sets of each exercise) and we have 440s per each exercise.

If we divide our total exercise time (35 mins) by 440s we get 4.7. This means we only have time to perform 4.7 exercises per workout in this phase....

Duration of the program

Source

Description

King, I., 1998, How to Write (book)

Program Length

1. Maximum and minimum lengths :  the longest I would recommend a program to last for is twelve (12) weeks.  The shortest program I would recommend is four (4) weeks.

Recovery Weeks

In ‘Program Length’ I stated that optimal duration’s for programs in weeks range from 4 to twelve (4-12)

Cosgrove, A., 2005. Program Design Bible

It is however typical to spend 4-12 weeks at each stage.

Exercise progressions – single joint to multiple joint/uni-lateral to bilateral

Source

Description

King, I., 1998, How to write (book)

My next and final step is to divide all the above into unilateral and bilateral, and single and double/multi-joint exercises

Cosgrove, A., 2005, Program Design Bible

Exercises can be progressed as follows:

* Single joint to multiple joint

* Unilateral to bi-lateral. 

Exercise progressions – slow to fast

Source

Description

King, I., 1998, How to write (book)

I recommend using all speeds - the real issue is how you periodize the speed (I tend to go from slow to fast over time) and which speed you spend the most time at. 

Cosgrove, A., 2005, Program Design Bible

Slow to fast

 

Start a skill at a speed that allows success, slow down to gain control, then once it can be mastered, can be progressed to explosive speed.

Olympic Lifts

Source

Description

King, I., 1998, How to Write Strength Training Programs (book)

1.     Explosive power training methods

Olympic lifts : the Olympic lifts (cleans, snatches and variations of these) are excellent and universally popular exercises for the development of explosive power

Cosgrove, A., 2005, Program Design Bible

For the explosive athlete I am a big believer in the Olympic lifts and their variations for power development.

Male vs Female

Source

Description

King, I., 1998, How to write (book)

Comparisons between males and females have shown typically lower muscle masses in upper body for females.  Other factors to be mindful are culture influenced training background, and typically lower testosterone levels in females. Women have been found to be able to do a greater no. of reps at a given %age of their RM than men, and therefore may benefit from doing less sets than the male at any given intensity (due to the inverse relationship between volume and intensity)

Cosgrove, A., 2005, The Fitness Professionals Program Design Bible

Gender – at a given %age of 1RM a woman will always perform more reps than a man.

Anabolic steroids influence on strength training

 [sentence structure/word selection comparison]

King, I., 1998, How to Write (book)

Cosgrove, 2005, Program Design Bible

Number of sets in strength training has been influenced by anabolic steroids :

Now we have to consider the anabolic steroid issue…

I firmly believe that strength training program design has been historically influenced by anabolic steroids.

If you accept the influence that bodybuilding, weightlifting and powerlifting have had on program design, and you understand the role drugs play in these sports, you may gain a fuller appreciation of this influence.

In brief if you take drugs you can handle higher volumes (higher number of sets). 

Drugs allow the athlete to work longer and harder.

If you see someone in the gym doing set after set after set and they are growing from week to week, it is probably more a reflection of their drug program than their training program.

Bodybuilding influence on strength training

Source

Description

King, I., 1998, How to write (book)

Historically the most commonly applied method of strength training in sport was influenced more by bodybuilding methods than any other method.

Cosgrove, A., 2005, Program Design Bible

When we talk about programs of the past – what we are really talking about is the fact that typical fitness programs have been used on BODYBUILDING!

Hype influence on strength training

Source

Description

King, I., 1998, How to write (book)

ix. Number of sets in strength training has been influenced by hype:  There are many interesting stories told of how bodybuilding editors have paid elite bodybuilders to allow the editor to write and publish a story about their training - that in reality is far from accurate, usually exaggerated.  Do not blindly accept what you read in a bodybuilding magazine!

Cosgrove, A., 2005, Program Design Bible

 Understand that traditional training programs that you read in magazines have been driven by hype (bomb and blitz your biceps!)….

Isolation of muscles is not likely

Source

Description

King, I., 1998, How to write (book)

I use the word primarily when I refer to the adaptations to strength training.  The word ‘primarily’ stresses that it is unlikely that the responses occur in isolation

As we get into it you will see some overlap with the exercises. It’s really hard to isolate, totally isolate a muscle group.

Cosgrove, A., 2005, Program Design Bible

Bodybuilding programs are largely based upon the false concept that muscles somehow work in isolation.

Functionally the body is a single unit, designed to work as a linked system – you cannot isolate a muscle.

Lines of Movement - Categories

Source

Description

King, I., 1998, How to Write Strength Training Programs (book)

The following is a sample list, not in any order, of the major muscle groups the body:

Table 1 - A sample list of muscle groups, not in any order.

_______________________________________________

abdominals

lower back

hip dominant (e.g. deadlift and its variations)

quad dominant (e.g. squats and its variations)

vertical pulling (i.e. scapula depressors e.g. chin ups)

vertical pushing (i.e. arm abduction e.g. shoulder press)

horizontal pulling (i.e. scapula retractors e.g. rows)

horizontal pushing (i.e. horizontal flexion e.g. bench press)

biceps

triceps             

plantar flexors (calves) / dorsi flexors

forearm extension/flexion

                           ________________________________________________

Shugart, Chris, 2001, The Ian King Cheat Sheets, Part 1 - A quick and dirty look at all the cool stuff Ian King has taught us so far, Fri, Aug 24, 2001, T-mag.com

To help you understand how to divide and balance out your training, Ian came up with a list of major muscle groups that reflects their function:

Horizontal pulling (row)
Horizontal pushing (bench press)
Vertical pulling (chin-up)
Vertical pushing (shoulder press)
Hip dominant (deadlifts)
Quad dominant (squats)

Ian has a few other categories for abs, lower back, calves, and arms, but the ones above are main muscle groups you need to worry about.

Cosgrove, A., 2005, Program Design Bible

…focus your exercise selection around movement patterns – NOT muscle groups.

There are several ways to define a ‘movement pattern.’  The simplest method is presented here….:

Horizontal Push

Horizontal Pull

Vertical Push

Vertical Pull

Hip Dominant: Lower Body

Quad Dominant: Lower Body

Core: Trunk Flexion / Extension, Hip Flexion / Extension, Trunk and Hip Rotation.

Repetition - Defined

Source

Description

King Deadlift: King, I., 1998, How to Write (book)

A repetition in strength training is one full cycle of the contraction modes involved.

Cosgrove, A., 2005, Program Design Bible

 A repetition….can be thought of as one full cycle of the contraction modes involved.

Reps not created equal

Source

Description

King, I., 1998, How to write (book)

Number of Reps: 

Again whilst number of reps is a critical issue, it is limited as a measure of volume unless the majority of exercises involve similar metabolic cost.  ......One rep of a power clean cannot be considered an equal to one rep of a bicep curl.  The power clean has a far greater neural and metabolic cost.

Cosgrove, A., 2005, Program Design Bible

 I think this [number of reps] is a flawed model as it makes the assumption that all reps are created equal and performed at the same speed.

Inverse relationship between rest period and reps

Source

Description

King, I., 1998, How to Write Strength Training Programs (book)

7.   Repetitions and rest periods : there is an inverse relationship between reps and rest period - the lower the reps, the longer the rest you should take.  The higher the reps, the shorter the rest periods required. 

Cosgrove, A., 2005, Program Design Bible

So there is an inverse relationship between reps and rest periods (remember – the reps influence everything).  Performing sets of 2-3RM will require a longer rest period than performing sets of 15-20RM.

Relationship between rest period and bodyweight

Source

Description

King, I., 1998, How to Write Strength Training Programs (book)

5.  Bodyweight :  it does appear that heavier trainees require longer rest periods than lighter trainees. 

Cosgrove, A., 2005, Program Design Bible

 ….the larger the client - the longer the rest period should be.

 Calculating duration of a set (time under tension)

Source

                                      Description

King, I., 1998, How to Write (book)

20.  Average duration (time under tension - TUT) of reps and sets :

 

If the average SOM is 321, the TUT is 6 seconds per rep, and if the average number of reps is 10, the average duration of TUT per set is 60 seconds or 1 minute.

 

eg.       321 = 6 seconds

            6 secs x 10 reps = 60 seconds

Cosgrove, A., 2005, Program Design Bible

Let’s do the math:

 

3 sets x 25 (reps) x 8 seconds (tempo) + 90 seconds rest = 3 x 290s = 870 seconds

 

….That’s 29 minutes of lunges.

Influence of training age on number of sets

Source

Description

King, I., 1998, How to Write (book)

The influence of training age on number of sets:  

 

… a beginner is not likely to need any more than one to two sets per exercise to gain a training effect.  It could be argued that the more advanced a trainee becomes, the more sets required.  I believe this is true up to a point.  There is a point in time where further increases in volume (no. of sets) will not benefit, and the search for further training effects should be limited to increases in intensity.

King, I., 1999, Get Buffed (book)

The influence of training age on number of sets :  a beginner is not likely to need any more than one to two sets per exercise to gain a training effect.  It could be argued that the more advanced a trainee becomes, the more sets required.  I believe this is true up to a point.  There is a point in time where further increases in volume (no. of sets) will not benefit, and the search for further training effects is limited to increases in intensity.

Cosgrove, A., 2005, Program Design Bible

Training Age: a beginner to strength training is unlikely to need exposure to more than 1-2 sets of a given exercise….. And clearly the more advanced trainee needs greater volume, however this is only true up to a point.  There is definitely a point of diminishing returns when it comes to total sets, and at this point further progress can only be made by increases in intensity.

 

 Comparison of ‘TRAINING AGE’  wordings by paragraph

#

King 1998 How to Write

King 1999 Get Buffed

Cosgrove 2005

Program Design Bible

1

The influence of training age on number of sets : 

 

 

Training Age: …

 

 

a beginner is not likely to need any more than one to two sets per exercise to gain a training effect. 

 

a beginner to strength training is unlikely to need exposure to more than 1-2 sets of a given exercise.

,,,,It could be argued that the more advanced a trainee becomes, the more sets required.  I believe this is true up to a point. 

 

…. And clearly the more advanced trainee needs greater volume, however this is only true up to a point. 

There is a point in time where further increases in volume (no. of sets) will not benefit, …

 

There is definitely a point of diminishing returns when it comes to total sets,

…and the search for further training effects should be limited to increases in intensity.

 

and at this point further progress can only be made by increases in intensity.

Inverse relationships between sets and reps

Source

Description

King, I., 1998, How to Write (book)

1.  Influences on number of sets: A number of factors influence or have influenced number of sets used.  These include:

The inverse relationship between reps and sets: As the reps decrease, you may benefit from doing more sets (to achieve adequate volume).  However I believe this only holds true if the number of exercises in the workout decrease....If I am doing 2’s I am obviously chasing intensity - don’t fully negate it by maintaining a high volume.  I would suggest that half the volume would be adequate e.g. no more than 5 sets of 2 reps, in this example

Cosgrove, A., 2005, Program Design Bible

Sets are influenced primarily by the number of reps selected…- remember the inverse relationship. A number of authors have suggested that there appears to be a minimum amount of time the muscles must be stimulated for maximum size and strength gains – low reps = high sets.  However for this to hold completely true we must do less exercises in the low reps, high set phases, as our goal is now intensity – we don’t want to nullify that effect and lose the intensity by keeping volume high.

Inverse relationships between sets and reps

[sentence structure/word selection comparison]

King, I., 1998, How to Write (book)

Cosgrove, A., 2005, Program Design Bible

 1.  Influences on number of sets: A number of factors influence or have influenced number of sets used.  These include:

Sets are influenced primarily by the number of reps selected

The inverse relationship between reps and sets:

…- remember the inverse relationship.

As the reps decrease, you may benefit from doing more sets (to achieve adequate volume). 

A number of authors have suggested that there appears to be a minimum amount of time the muscles must be stimulated for maximum size and strength gains – low reps = high sets. 

However I believe this only holds true if the number of exercises in the workout decrease. 

However for this to hold completely true we must do less exercises in the low reps, high set phases, as our goal is now intensity

If I am doing 2’s I am obviously chasing intensity - don’t fully negate it by maintaining a high volume. 

– we don’t want to nullify that effect and lose the intensity by keeping volume high.

Suitability of Exercises

Source

Description

King, I., 1998, How to Write (book)

Suitability of Exercises

3.  Speed :  if movements need to be done slowly or quickly, this eliminates certain exercises.  Power cleans are not suitable slow lifts.  Use deadlifts instead.  Deadlifts are not suitable fast lifts.  Use power clean instead.

2.  Exercise suitability :  is an extension of the above and more.  For example, a one legged squat standing on an elevated block may be suitable for stability, but not for explosive power.  A power clean is not a suitable control movement.

Cosgrove, A., 2005, Program Design Bible

Obviously certain exercises can not be performed at certain tempos, so bear in mind that you may need to adjust reps and tempo slightly after structuring the rest of the program (e.g. you cannot perform step ups at a 505 tempo).

 Three digit system described

Source

Description

King, I., 1998, How to Write (book)

An example would be 3:1:1.  All the numbers refer to seconds.  The first number relates to the eccentric phase.  The second or middle number to the pause or isometric contraction duration between the eccentric and concentric contraction.  The third number refers to the concentric phase.

Cosgrove, A., 2005, Program Design Bible

Tempo is generally written as a 3-4 digit formula.  Eccentric : Isometric Pause at the bottom : Concentric : Isometric pause at the top.

 Three digit system described – the asterisk

Source

Description

King, I., 1998, How to Write

... when the number one does appear as the third number, the power athlete must have it reinforced - this means to try and go fast!

And when the asterisk (*) is used - it must look fast! 

Sent: Tuesday, 4 July 2000 11:50 AM
To: kingsports@ b022.aone.net.au
Subject: Re: please mail out

Ian, just reread the [your] 4 second article in Power. Tc says that the 1 in the 301 means lift in one second and * means lift as fast as possible but it could take as long as three seconds. Am I mistaken - I thought it was the other way around - 1 was as fast as possible and * was as fast as possible but MUST LOOK FAST. Am I mistaken ?

Cosgrove, A., 2005, Program Design Bible

A tempo ending in ‘I’ – the concentric portion – means – go as fast as possible.

The letter ‘X’ is used in place of the last number to determine that the concentric portion of rep is to be performed in an ‘eXplosive’ manner.  This means that not only must the athlete attempt to love the load quickly, it must also look fast.

 Three digit system described – the asterisk

[sentence structure/word selection comparison]

King, I., 1998, How to Write (book)

Cosgrove, A., 2005, Program Design Bible

Additionally, when the number one does appear as the third number, the power athlete must have it reinforced  

A tempo ending in ‘I’ – the concentric portion

- this means to try and go fast! 

– means – go as fast as possible.

And when the asterisk (*) is used

The letter ‘X’ is used in place of the last number to determine that the concentric portion of rep is to be performed in an ‘eXplosive’ manner.   

- it must look fast! 

This means that not only must the athlete attempt to love the load quickly, it must also look fast.

Vary rep speed for varied training effects

Source

Description

King, I., 1998, How to Write (book)

 …the varying training effects that arise from varying movement speed

Cosgrove, A., 2005, Program Design Bible

Tempo is merely a method that a good coach can use to vary rep speed to provide different training effects

Defined – Time under tension

Source

Description

King, I., 1998, How to Write (book)

4.  Measuring volume in strength training: ... the use of time under tension for measurement of volume has value.

Cosgrove, A., 2005, Program Design Bible

 However reps are just a measure of the total TIME under TENSION.

Same reps, different speed – different training effect

Source

Description

King, I., 1998, How to Write (book)

This is more an issue for metabolic training than neural training.  For example, six reps of jump squats may be completed in six or less seconds, with the time that the muscle is under tension even less than this.  However six reps of a squat performed during a control phase may involve a six second lower, a 1 second pause, and a 3 second lift (a total of 10 seconds per rep).  The latter would result in a total of 60 seconds of time under tension for the six reps, compared to the six or less seconds for the six reps of the jump squat

Cosgrove, A., 2005, Program Design Bible

Eight reps performed in 20 seconds is an entirely different training stimuls than eight reps in 40 seconds.

Selecting rep bracket from desired TUT bracket

Source

Description

King, I., 1998, How to Write (book)

The following table shows a guideline for the training methods and benefits associated with varying time under tension.  As is evident there is a degree of overlap between time ranges.

Table 55 - Guideline for time under tension and associated training methods and adaptations.

King, I., 1999, Get Buffed

Cosgrove, A., 2005, Program Design Bible

So rather than just selecting a rep range – determine your desired training effect and select a repetition bracket to suit your goals.

 

1-20s TUT: Strength Development (typically 1-4 reps)

20-40s TUT: Strength /Hypertrophy (typically 5-8 reps)

40-70s TUT: Hypertrophy Development (8-12 reps)

70-120s TUT: Endurance/Control Development (typically 12-15 reps and above)

When in doubt do less

Source

Description

King, I., 1998, How to Write (book)

If in doubt - do less :  if you are unsure how many sets is optimal - do less.  You are more likely to obtain a training effect by finding out how little you need to do to benefit than finding out how much you can tolerate without benefiting.

King, I., 1999, Get Buffed! (book)

10.  If in doubt - do less :  if you are unsure how many sets is optimal - do less.  You are more likely to obtain a training effect by finding out how little you need to do to benefit than finding out how much you can tolerate without benefiting.

Cosgrove, A., 2005, Program Design Bible

 When in doubt train harder and perform less overall sets. It is fairly common to see clients perform a large amount of work in the misguided notion that ‘more is better’.

Defined – Periodization – Alwyn Cosgrove

 [sentence structure/word selection comparison]

King, I., 1998, How to Write (book)

Cosgrove, A., 2005, 7 Habits of Highly Effective Program Design

…periodization.  That means planning. 

Periodization just means planning.

Calculating the duration of the workout

Source

Description

King, I., 1998, How to Write (book)

See above tables

35.  Analyze program, including checking total volume and duration :

Your final trouble shoot should include adding up the TUT’s for each exercise - make sure they are not excessive.  Check again total duration of workout to make sure they are not too long.