Programs should include a balance of compound pushes, pulls, squats, hinges, and single-joint isolation work.
Many lifters incorrectly place exercise selection at the bottom of their priority list. In reality, the specific movements you choose matter far less than adherence, volume, and progression. When building your exercise menu, prioritize:
– Strategies for increasing load or difficulty based on training age (Novice, Intermediate, or Advanced) to ensure long-term growth. eric helms the muscle and strength pyramid training v104pdf
Compound lifts require 3 to 5 minutes of rest to ensure complete ATP replenishment and central nervous system recovery.
Maintain control of the load, lasting roughly 1 to 3 seconds. Programs should include a balance of compound pushes,
Progression ensures that the body faces a continuous challenge over time, forcing it to adapt by building bigger, stronger muscles. This is the principle of progressive overload.
Here is a breakdown of the six levels from base to peak, as detailed in the v1.0.4 edition. When building your exercise menu, prioritize: – Strategies
What is your (beginner, intermediate, or advanced)? Share public link
How many can you realistically commit to working out? What is your current experience level with lifting weights? Share public link
After establishing the "how much" (VIF) and "how to progress," you address the "what." Exercise selection differs for strength and hypertrophy: