Simple Changes, Powerful Results

Fitness content is at a nauseatingly high level these days – more and more of the same bullshit and influencers begging for views. Daily posting and water-downed messages in an attempt to “keep up” and demonstrate competence.

When I first met Buddy Morris back in 2005, he was writing under an Alias (Coach X) for Elitefts. I asked him why, and he told me they started the EliteFTS forum to be the underground. They didn’t want the attention or the bullshit that comes along with it. At the time, I really didn’t get it as my malevolence towards the industry hadn’t begun.

That brings us to today. I keep most of my content here now and it’s definitely been inspiring me to write better content. I really don’t care how many people read this, as long as those that do find it to be useful and it stimulates them to think. Ok, enough of the babble.

Here are some small changes I’ve made to my client’s programs, which seem to be having a positive effect (based on their feedback). I try to make them aware of the changes we are making and why.

 1.) Warm-up Order

Most of the literature you read would encourage general movement to increase circulation to the working tissues to “warm-up.” Typical programs might start with light logging, stretching, etc. Not here to debate what is the perceived “best,” just what I’ve learned.

Recently I started to have some clients who were rehabbing, working through an ailment, or need a more generous warm-up (us older folk), try ground-based before more active movements. Roll – Ground – Move.

Up until that, most were doing it reversed (and some still are). When I asked them about the switch (months worth of data), most found it lead to them feeling stronger and the subsequent movement prep felt better.

The reason I italicized the phrases above is because of how important perception is. If you think you’ll move better, then you will actually move better. So I’m not going to fuck with this.

We know the brain prioritizes safety and stability. Maybe that’s why a more stable, ground based start leads to more fluid, comfortable movement patterns. Personally, I prefer moving around first, as the ground based position can be uncomfortable for my beaten to shred shoulders. This is why your programming needs to be flexible.

2.) Fuck 3 Sets

I’m not sure we can ever escape the old, “3 sets of 10,” and while there’s nothing wrong with it, you don’t need to marry it either. Part of our job is to not only utilize the best means and methods, but to make sure the process continues uninterrupted. Are you able to make training continuous and free of large gaps? In order to do this they need to stay engaged.

Yes, this does mean incorporating some novelty into the programs at times, or even simply adjusting the set/rep scheme. When it comes to accessory training, who is thrilled to do their third set of the same thing? Not many. I’ve been training 18 years now, and my second set is usually always my best set.

It’s just another attempt at cutting away the unnecessary. We know that for the most part, quality > quantity. Try it. You’ll likely make a more concerted effort knowing there’s one less set and really focus on being productive. It will also allow you to move onto the next exercise a bit quicker. Remember, these are accessory movements, you’re not saving the world with these.

3.) Deload the Compound, Challenge the Accessory

Here’s a lower body deload workout from the other day

Trap bar 60% – 4×2

RFESS – 2×20

Banded Pull-through – 2×20

Calves – 1×20

Abs

Intensity and volume affect the central nervous system and your recovery time. Recent research continues to show us how much total volume can hamper recovery, even if the intensity is low. If you are taking sets to failure, even with a light load, this will have a tremendous impact on the CNS and delay recovery.

However, experienced trainees who are proficient enough in the lifts to produce maximal levels of force, will still find high-intensity efforts to be extremely taxing. When I deload the main exercise (trap bar above), I will challenge the accessory a bit more. Because we aren’t trying to get in the way of recovery, these high rep sets are not to failure. This is the sub-maximal effort method.

Overall volume is reduced, as well as intensity in the main exercise. This is better than doing nothing. You still stimulate, but don’t annihilate. By the time you come back for your next session, you should be more than ready to start pushing it again.