All successful strength training programs are made by simply arranging time-tested principles in
a cohesive way that meets the personality, recovery ability and schedule of the lifter.
If a good coach is given an objective, a dozen or more programs can be built to achieve the
same goal. This is the science of training. Deciding which program will best meet the
psychological, emotional and physical needs of the lifter is the art of training.
I prefer a concurrent training model. I believe this is the absolute best long-term option, but I am
not so dogmatic that I think everyone should agree. However, the fact that I believe this after
years of implementation is a good indication that it is right for me.
Once you find a system that meets your needs, there is still more work that needs to be done.
Whether you have the personality of a hand grenade or you need an occasional kick in the ass,
how exactly should you make loading decisions to drive long-term adaptation?
At one extreme, you’ll have a lifter that wants to perform every set until failure or beyond. At the
other extreme, you’ll have a lifter that is leaving too much in the tank and never digging deep
enough to drive adaptation. Both extremes will run into their own unique issues.
Three simple questions will help lifters whether they live on the extreme ends of the spectrum or
fall somewhere in the middle.
What did I do last session?
What can I do to take a step forward this session?
How can I leave the door open to take another step forward next session?
The first question establishes a baseline. The second question ensures the stimulus will cross
the previously set threshold to drive adaptation. The third question will ensure that your training
will be gradual and progressive.
No matter what temperament a lifter has, these three questions will ensure that progress will be
made while limiting unnecessary wear and tear.
Even lifters that don’t naturally feel inclined to push extremely hard will eventually be forced to
strain as more weight or reps are added with each passing session.
These three questions will be beneficial for main movements as well as supplemental and
accessory exercises.
No matter what system you choose as you work towards your goals, you’ll never escape the
necessity of gradual progressive overload. Work very hard, be patient and leave the door open
for future progress.
Everyone can be very strong. Don’t fall into the trap of believing the bullshit that great strength
isn’t something that you are capable of. Keep marching forward with an unwavering belief in
yourself and your training.