Without these your strength / training program will NOT yield best results, regardless of the style of training you use (Linear / Block periodization / Conjugated)
If you want to get more information on how to maximize your training / program simply fill in this form:
1: Volume (sets / reps)
This is the amount of work you’re doing each session / week / block of training.
So to ensure results this need to go up over time, the trade off is fatigue though, so don’t go to far to soon.
2: Intensity (load / resistance)
This is the load or resistance you’re using each exercise. For example 85% of your 1 RM is the intensity of that set. If you aren’t using the percentage of load then its simply the weight being used.
3: Progressive Overload
The key to progressive overload is progressing 1 variable at a time to get progress. This can be either
Volume (sets / reps)
Intensity (% of load, or resistance)
Frequency (how often you train)
Tonnage (Sets X Reps X Intensity)
Specific times within your training program where all the above variables drop down so the sessions become shorter / easier. This is important for recovery and allows your body to adapt to the training you’ve been doing, which is important for strength and body composition.
Eating to support your training goals and your current level of training.
Gaining size: Calorie intake greater than energy spent daily
Dropping weight: Calorie intake Less than expenditure
Maintaining weight: Calorie intake matches energy expenditure
If you want to get more information on how to maximize your training simply fill in this form: