Table of Contents
This tutorial displays a training program using the percentage weight selection type which calculates the amount of weight to lift for you. Not all programs use this weight selection type.
Denotes a set for as many reps as possible on the last set. For example if a workout has Squat+ and 4 sets of 5, that means that on the first 3 sets you will do 5 reps but on your last set you will do as many reps as you can with good form.
RIR (Repetitions in reserve)
This refers to how close to failure a set should be taken. A failure set would have an RIR of 0. A set that is stopped 1 rep short of failure would be an RIR of 1. A set that is stopped 2 reps short of failure would be an RIR of 2, and so on.
RM: (Rep Max)
Warm ups are individual but for the main compound lifts in general I recommend the following:
- 30% of 1RM for 8 reps
- 40% of 1 RM for 6 reps
- 50% of 1 RM for 4 reps
- 60% of 1 RM for 2 reps
- 70% of 1RM for 1 rep
- 80% of 1 RM for 1 rep
A Myo Rep is a training technique that encourages you to achieve maximal muscle fibre activation through an initial set to failure, which is then maintained over a sustained period of time by utilizing short rest breaks and multiple short sets. The idea behind this technique is that you can perform more effective reps, in less than half the time compared to traditional set.
Begin by performing an “activation” set to failure within the 10-12 rep range. Rack the weight and take 4-5 deep breaths over no more than 15 seconds, then begin the first Myo Rep set of 6-8 reps to failure. Rack the weight again resting another 4-5 breaths over no more than 15 seconds, then perform a second Myo Rep set of 6-8 reps to failure. Continue with this short “rest to work” ratio until you can no longer perform a single set with good form.
The number “21” refers to the number of total reps you perform in one set. However, this particular “21” is divided into three 7-rep segments that ultimately target the entire muscle group. The purpose of 21s is to place the targeted muscle group under a sustained (time under tension) load to maximize muscle fatigue
Perform x7 reps to full range of motion, then x7 reps isolating the muscle at the bottom range of the movement, followed by a final x7 reps at full range of motion.
In general we recommend 3-6 warm up sets for main lifts in a progressive fashion. For a reasonable warm up template you can follow what we demonstrate for the 1 rep max warm up.
Read up on Holly Baxter’s cardio recommendations
Rest Between Sets
The most important factors for hypertrophy and strength adaptations are:
- Training to near fatigue
- Intensity (with intensity being more important than training to fatigue if strength is the primary goal)
Rest times between sets do not seem to impact hypertrophy or strength so long as these other factors are met. In fact, there is data suggesting that strength and performance are impaired if not enough rest is taken between sets. As such, we recommend resting as long as is required to feel physically and mentally fresh for the following set and ready to give it your complete 100% focus. If time constraints are an issue then you can take shorter rests with the understanding that performance may suffer to a certain extent.
Tempo refers to the cadence with which you execute each phase of the lift. There are 4 distinct portions of each lift:
- Eccentric – The lowering/negative portion of the lift. (Dropping down into a squat or bringing the bar back to the ground in a deadlift)
- Isometric/Pause – This occurs between the completion of the eccentric and beginning of the concentric portion of the lift
- Concentric – The contraction against load to lift the load (Standing up in a deadlift, pulling the bar off the ground in a deadlift)
- Isometric/Pause – This occurs between the completion of the concentric and the beginning of the eccentric portion of the lift
As such, tempo is listed as a 4 digit number with each number referring to the amount of time you must spend on each portion of the lift. The numbers are ordered in the same fashion as the above list. For example:
- “3011” would denote a 3 second eccentric, no pause between eccentric and concentric, 1 second concetric, and 1 second of pause before doing the next eccentric
- “2020” would denote a 2 second eccentric, no pause between eccentric and concentric, 2 second concentric, and no pause before doing the next eccentric
Sometimes an “X” will be used in place of a number such as “30X1”. The X denotes explosive movement being used in that phase. In this example you would move the weight as fast as possible during the concentric phase of the lift.
Remember that some exercises start with the eccentric portion first (Back Squats, Bench Press) while others begin with the concentric portion first (Deadlifts, Hip Thrusts). However, the tempo will always be listed in the order listed above which starts with the eccentric. Therefore, for exercises which begin with the concentric, you must start reading the tempo beginning with the third digit (which represents the concentric). For example, deadlifts with a “4211” tempo does not mean 4 seconds concentric, 2 second pause, 1 second eccentric, and 1 second pause. Instead you start with digit three and read it as 1 second concentric, 1 second pause, 4 second eccentric, and 2 second pause before the next rep.
For more information read: A Case for Tempo Training
Blood Flow Restriction (BFR)
BFR has been described and detailed here:
- Beginners’ Guide to Blood Flow Restriction Training (Article)
- Blood Flow Restriction Techniques (Webinar)
Blood Flow Restriction seems to be very safe based on current data however we only recommend advanced trainers who have been properly instructed in BFR utilize it in their training. Please be sure a qualified personal trainer has instructed you and you have been cleared by a physician to engage in vigorous weight training. BioLayne LLC assumes no liability for individuals who choose to engage in this exercise without proper instruction.
Simple foundational movements. Perfect for beginners who have less than 1 year of formal resistance training experience.
Requires refined movement technique and work capacity. Great for those with 1-2 years of formal resistance training experience.
Involves more volume/intensity and advanced training modalities. Must have well established movement technique and body awareness. 2+ years of formal training recommended.
Targeted toward more advanced trainees. Must have well established movement technique and body awareness. 3+ years of formal training recommended.
Highly intense and taxing on the body. Requires ideal conditions in terms of rest, recovery, nutrition, and lifestyle. Recommended 3+ years of formal training with vast experience in movements being used.