There are many variables in a week. Stress being one of them. 2years ago i also chained my pov to prioritize "getting in what i can. And if i want//have time, ill do more". All that happened is ive had a new wave of bewbie gains gaining another 12-14 lbs of myscle over 2 years. Its crazy after 3-4 years of chasing programs and changing program evey 1-2 weeks
These are excellent strategies, and the goal should ultimately focus on the long term, over months or even years. Another strategy could be to complete 4 workouts in 10 days instead of 7. This way, one could have an average of 6 hours for training over 10 days, allowing for a more structured program. The downside is that they would need to know in advance how many hours they have available. Personally, I have also used your method: 2 main sessions (with some strategies to save time) and 2 optional sessions. While it may seem chaotic, it is actually a method that works for those who consider training in the long term. Great videos!
As allways i feel like this is double sided coin...for very strict people there can be utility in knowong that nothing really happens when they skip some exercises or modify program based on their time...but for other guys, its just as valuable to know that they get the beat result if they stick to a program and grind even when they feel like they dont want...finding that balance and being honest with yourself
I love this flexibility! Makes sense for a lot of clients lives. I’ve found range of # sets, and optional accessories very helpful recently. Main concern comes up for me with optional 1-2 extra days, they’d be a huge increase in ACWR/weekly workload and potentially injury risk, especially for newbies who may be less adapted to the movement patterns. Do you think this is a legit concern? Or that autoregulating effort and smart individualized exercise selection would solve for these easily?
I like to "cap" the set & RPE ranges based on what was done the previous week. For example, if only 1 set was done on an exercise the previous week, I may cap it at 3 sets the following week to avoid dramatic week-to-week increases. That said, this definitely depends on the exercise, as you said.
Cap is a great idea! Right, I think the “entire session optional” where someone may do SSB Squat 8’s for 3 sets then may go 2 weeks with 0 sets, is where I could see issues with certain lifters. An RPE cap in that situation @6 or even lower could make it more doable for more ppl imo. Instead of an optional sesh, I recently started programming ABC plan workouts i.e. A) full gym sesh 60-90mins, B) gym sesh 30mins, C) home sesh 30mins. In this case someone could still say do DB goblet squats at home in lieu of SSB squats. Maybe not a great strength stimulus for a strong person, but I’d argue still greases the groove for the movement pattern and hypertrophy if they can get close to failure.
There are many variables in a week. Stress being one of them. 2years ago i also chained my pov to prioritize "getting in what i can. And if i want//have time, ill do more". All that happened is ive had a new wave of bewbie gains gaining another 12-14 lbs of myscle over 2 years. Its crazy after 3-4 years of chasing programs and changing program evey 1-2 weeks
Love this more short form content. I also have varied schedule each week and varied recovery from 2 little kids and inconsistent sleep lol
These are excellent strategies, and the goal should ultimately focus on the long term, over months or even years. Another strategy could be to complete 4 workouts in 10 days instead of 7. This way, one could have an average of 6 hours for training over 10 days, allowing for a more structured program. The downside is that they would need to know in advance how many hours they have available. Personally, I have also used your method: 2 main sessions (with some strategies to save time) and 2 optional sessions. While it may seem chaotic, it is actually a method that works for those who consider training in the long term.
Great videos!
As allways i feel like this is double sided coin...for very strict people there can be utility in knowong that nothing really happens when they skip some exercises or modify program based on their time...but for other guys, its just as valuable to know that they get the beat result if they stick to a program and grind even when they feel like they dont want...finding that balance and being honest with yourself
I love this flexibility! Makes sense for a lot of clients lives. I’ve found range of # sets, and optional accessories very helpful recently. Main concern comes up for me with optional 1-2 extra days, they’d be a huge increase in ACWR/weekly workload and potentially injury risk, especially for newbies who may be less adapted to the movement patterns. Do you think this is a legit concern? Or that autoregulating effort and smart individualized exercise selection would solve for these easily?
I like to "cap" the set & RPE ranges based on what was done the previous week. For example, if only 1 set was done on an exercise the previous week, I may cap it at 3 sets the following week to avoid dramatic week-to-week increases. That said, this definitely depends on the exercise, as you said.
Cap is a great idea! Right, I think the “entire session optional” where someone may do SSB Squat 8’s for 3 sets then may go 2 weeks with 0 sets, is where I could see issues with certain lifters. An RPE cap in that situation @6 or even lower could make it more doable for more ppl imo. Instead of an optional sesh, I recently started programming ABC plan workouts i.e. A) full gym sesh 60-90mins, B) gym sesh 30mins, C) home sesh 30mins. In this case someone could still say do DB goblet squats at home in lieu of SSB squats. Maybe not a great strength stimulus for a strong person, but I’d argue still greases the groove for the movement pattern and hypertrophy if they can get close to failure.