Summary
This episode discusses the design and considerations for setting up your own programing and training. The hosts Mikey and BowTiedOx emphasizes the importance of attention to detail and the benefits of standardizing programming.
The two go on to discuss the impact of load, fatigue, and safety measures on training while highlighting the need for critical thinking in exercise science and the importance of mastering movement skills. Within this rabbit hole they touch on the benefits of standardizing rep ranges and adjusting weight and reps for progression.
This leads Ox and Mikey into a discussion about intensity techniques and their role in providing raw stimulus to promote growth, especially when it comes to breaking plateaus. They delve into the effectiveness of cluster sets, rest pause sets, and drop sets in pushing the body beyond its limits. This then shifts conversation to the debate between straight sets and intensity techniques, with a focus on the role of volume and other downstream mechanism in muscle growth.
They also touch on some of the criticism of low volume training and the value of experience and authority in the fitness industry. The episode concludes with a preview of the next topic: Diet.
Takeaways
Attention to detail is crucial in program design, including exercise selection and order.
Consider the impact of load, fatigue, and safety measures on training.
Standardize programming to track progress and ensure consistency.
Master movement skills and consider the benefits of different exercise types.
Adjust weight and reps strategically to progress in training. Intensity techniques, such as cluster sets and drop sets, can provide a raw stimulus to break plateaus and promote muscle growth.
The debate between straight sets and intensity techniques should consider the importance of downstream mechanisms of hypertrophy in achieving optimal results.
Criticism of low volume training should take into account the success and experience of bodybuilders and fitness experts.
Experience and authority play a valuable role in the fitness industry, and their insights should be considered alongside scientific research.
The next episode will focus on the finer points of dieting for fat loss, muscle growth, and overall health.
Chapters
00:00 Introduction to the new program
00:17 Discussion on the design of the program
01:22 The importance of attention to detail in program design
03:26 The value of taking action and iterating
05:31 The process of designing a training plan
07:23 Creating a timeless beginner program
08:45 Considerations for exercise selection
10:25 The benefits of mixing free weights and machines
13:37 The impact of load and fatigue on training
15:05 The mental aspect of exercise selection
16:11 The benefits of getting good at different exercises
18:45 Considerations for exercise duration
19:13 The importance of standardizing programming
20:38 The need for critical thinking in exercise science
22:07 The impact of load on fatigue and injury risk
23:24 The benefits of using safety measures in training
25:17 The mental aspect of exercise selection
26:31 The importance and benefits of standardizing programming
37:12 The importance of considering weight progression
43:12 The benefits of adjusting weight and reps
45:35 Intensity Techniques for Raw Stimulus and Breaking Plateaus
51:08 Volume and Growth, Fatigue and Recovery
55:08 Critiques of Low Volume Training
56:46 Questioning Authority and Experience
1:05:30 Upcoming Topic: Diet
Extras
If you haven’t, you can check out what the program is all about here:
If you prefer Spotify:
You can also “watch” on Youtube here if that is more your speed:
DISCLAIMER
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol. These are opinions from a Cartoon Ox.
Principles of Programming: Setting Up Your Own Training