Today we’re going to dive into 7 specific training methods I’ve used for programming over the years, to help clients bust through plateaus and see some pretty insane new gains.

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Shownotes:

(4:30) - Cluster Sets

• Examples would be a 3x3 cluster or a 6x1 cluster, with 10-20 seconds between

(12:25) - Wave Loading

• 3,2,1,3,2,1 reps… 6 sets, descending twice per session.

(16:00) - Strength Circuits

• Big compound lifts done in a circuit fashion for low rep ranges

(22:15) - Omni-Contractions

• Having a specific session for each contraction type:

1. Eccentric

(31:35) - Methodical Drop Sets (80% + 60%, 90% + 70%)

• Perform 1 set at 80% of 1RM for 3-5 reps, peel 20% off and hit another 5-10 reps

(37:30) - Max Frequency 

• Increasing frequency on a muscle group or lift that you’re struggling with in order to increase the neurological adaptations to that muscle or movement pattern

(40:30) - Create ANY Dramatic Change (Maximize Novelty)

• The point here is simple… DO SOMETHING YOU HAVEN'T DONE YET!

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- Nutritional Periodization

- Nutrition FAQ

- Training FAQ

- My Story

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