Beast over Burden powered by Barbell Logic

Programming is, in large part, managing stress. Life stress and your stress from all other aspects of your life besides the barbell counts to your total stress. You can only recover from so much stress. If you're beyond LP, you may have to reduce training stress. Training in the gym may have to be fun, as it's important to maintain the habit and get something done. You likely won't be able to chase numbers during these times.

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Programming is, in large part, managing stress.  Life stress and your stress from all other aspects of your life besides the barbell counts to your total stress.  You can only recover from so much stress.  If you’re beyond LP, you may have to reduce training stress.  Training in the gym may have to be fun, as it’s important to maintain the habit and get something done.  You likely won’t be able to chase numbers during these times.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

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• Niki on Instagram
• [email protected]   

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In order to adapt, we have to recover. If we're missing reps, our form is good, and we train consistently, we have to check to see if we're resting enough between sets. We have to ensure we're getting adequate protein, calories, and sleep. We must ensure there's no additional physical stress. We have a few ways to manage recovery, if we've taken care of the above.

The 4-day split is one of the best moves we can make in our MED toolbox. If delivers a reduced stress per session, but also allows for accessory work to more easily be added. It reduces lower body frequency, allowing more recovery, and increases upper body frequency slightly. The upper body lifts are less stressful (they train less muscle mass) so the increased frequency often helps drive these up.

We must rest and recover to grow strong.

Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/

Connect with the hosts

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• Niki on Instagram
• [email protected]

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In order to adapt, we have to recover.  If we’re missing reps, our form is good, and we train consistently, we have to check to see if we’re resting enough between sets.  We have to ensure we’re getting adequate protein, calories, and sleep.  We must ensure there’s no additional physical stress.  We have a few ways to manage recovery, if we’ve taken care of the above.

The 4-day split is one of the best moves we can make in our MED toolbox.  If delivers a reduced stress per session, but also allows for accessory work to more easily be added.  It reduces lower body frequency, allowing more recovery, and increases upper body frequency slightly.  The upper body lifts are less stressful (they train less muscle mass) so the increased frequency often helps drive these up.  

We must rest and recover to grow strong.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

We add stress during LP by adding intensity to a set volume. Exercise selection, for the most part, stays the same. After LP, however, how do we add stress? We have volume, intensity, and exercise selection to play with.

We essentially divide the volume and intensity stressors. One session emphasizes volume, often 4x5 or 5x5. The other emphasizes intensity, a top set of 5 or 2x3 or 3x2 or 5x1 or a top triple, double, or single with back off sets.

We hold off on changing exercise selection until later, although supplemental lifts can be thought of as modifying the main life toward more volume or intensity by either increase range of motion or time under tension or decrease these.

Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

We add stress during LP by adding intensity to a set volume.  Exercise selection, for the most part, stays the same.  After LP, however, how do we add stress?  We have volume, intensity, and exercise selection to play with.

We essentially divide the volume and intensity stressors.  One session emphasizes volume, often 4x5 or 5x5.  The other emphasizes intensity, a top set of 5 or 2x3 or 3x2 or 5x1 or a top triple, double, or single with back off sets.  

We hold off on changing exercise selection until later, although supplemental lifts can be thought of as modifying the main life toward more volume or intensity by either increase range of motion or time under tension or decrease these.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Block or conjugate programming is an advanced program that MED programming leads to naturally if a trainee lifts consistently over a long enough period of time. It is essentially a 3 phase or block program, divided by deloads, where the primary stress is initially volume, then both, then intensity.

During the initial accumulation block, the lifter complete completes a high amount of volume at a relatively low intensity. Supplemental lifts tend to emphasize greater time under tension or longer range of motion. This is followed by a deload week, with an only limited decrease in intensity or no decrease in intensity with volume being peeled back.

The transmutation or intensification phase, the volume is moderate and the intensity is moderate and increased. This means total stress is high and fatigue will exist. The lifter tends to not feel great toward the end of this, and a deload allows some fatigue to dissipate.

The realization or peaking phase peels back volume but the weights are heavy. Some fatigue is still present, and there is a balancing act between peaking too early and not removing the fatigue prior to the peaking. Lifters may worry about their performance during this time. This phase both allows for practice of heavy singles and allows fatigue to dissipate toward the end to peak performance.

Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Block or conjugate programming is an advanced program that MED programming leads to naturally if a trainee lifts consistently over a long enough period of time.  It is essentially a 3 phase or block program, divided by deloads, where the primary stress is initially volume, then both, then intensity.  

During the initial accumulation block, the lifter complete completes a high amount of volume at a relatively low intensity.  Supplemental lifts tend to emphasize greater time under tension or longer range of motion.  This is followed by a deload week, with an only limited decrease in intensity or no decrease in intensity with volume being peeled back.

The transmutation or intensification phase, the volume is moderate and the intensity is moderate and increased.  This means total stress is high and fatigue will exist.  The lifter tends to not feel great toward the end of this, and a deload allows some fatigue to dissipate.

The realization or peaking phase peels back volume but the weights are heavy.  Some fatigue is still present, and there is a balancing act between peaking too early and not removing the fatigue prior to the peaking.  Lifters may worry about their performance during this time.  This phase both allows for practice of heavy singles and allows fatigue to dissipate toward the end to peak performance.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Few lifters reach advanced programming, because it requires consistency over a long period of time. Life too often interferes, whether it be injury, illness, vacation, or significant stressors.

The road to advanced programming requires putting the work in as a novice and intermediate, adding weight first every 48-72 hours and slowly the SRA cycle lengthens and complexity goes up. This is accomplished through MED changes to continue to progress strength adaptations.

Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook

Few lifters reach advanced programming, because it requires consistency over a long period of time.  Life too often interferes, whether it be injury, illness, vacation, or significant stressors.  

The road to advanced programming requires putting the work in as a novice and intermediate, adding weight first every 48-72 hours and slowly the SRA cycle lengthens and complexity goes up.  This is accomplished through MED changes to continue to progress strength adaptations.  

GET STARTED with one-on-one online coaching FOR FREE!

Get your FIRST MONTH FREE on all strength and nutrition coaching plans.  No discount code needed and includes a 10-day, no obligation trial.  https://bit.ly/2MKeOoh

Special offers from BLOC and our partners:  https://barbell-logic.com/offers/

Connect with the hosts

• Matt on Instagram
• Niki on Instagram
• [email protected]   

Connect with the show

• Barbell Logic on Instagram
• The Website
• Barbell Logic on Facebook