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Stop The Confusion
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|The Body Fat
is here for only
Lose 1-2 lbs of
Fat per Week
|Welcome To A New System of Service
Instead of hiring a trainer to supervise your
workouts, how would you like to hire someone who
is going to spend time designing your program to
guarantee results. The same way you hire a
contractor to build your home, or a lawyer to work
on your case. Your trainer will work to design the
best program for YOU!
RESULTS for SURE!
|The Unified Theory
Unfortunately, the search for the best "system" still continues in the fitness training industry.
Years ago, aerobic training was the dominant training modality. We've cycled through
weight training, Nautilus training, machine training, one-set-to-failure, multiple sets,
functional training, yoga, Pilates, back to free weights, kettlebells, strongman lifts, and the
list goes on.
The reality? There's no correct answer or single best system in fitness training either!
Instead of trying to find the perfect single tool, the fitness professional or avid gym-goer
would be better served by increasing the size of his toolbox.
That said, I'm sure this message will fall on deaf ears. So until you can accept the premise
that you need to "liberate yourself from the classical mess" (another Bruce Lee line), I
present my Unified Theory of Program Design. We've recently seen a plethora of advanced
program design concepts here on T-Nation, but this is a "back to basics" program design
The interesting thing is that coaches and trainers with different philosophies analyze each
other's programs and focus (or more appropriately, argue) on the differences. Yet if you
look at the top coaches and what they're doing, you can see certain programming similarities
across the board, regardless of the "type" of training they prescribe.
It's been said that small minds talk about people; mediocre minds talk about events; and
great minds discuss concepts. In my opinion, small-minded trainers argue about whose
program or style of training is the best, and mediocre trainers debate the differences
between programs. Great trainers, however, cast aside the differences and see the common
It's the same as punching in fighting sports. Regardless of the differences in approach, what
it all comes down to is using the knuckles of the fist as a weapon. Once you strip away the
differences we get to the heart of what works. That's the stuff I'm going to present to you.
It's these similarities — the common underlying successful denominators — that I've
chosen to focus on. So regardless of your personal training philosophy, the principles I'm
about to present remain valid.
The 7 Habits of Highly Effective Program Design
1. Bodyweight Before External Resistance
This remains the step that most people will ignore. Regardless of your goals, one thing is for
sure: You have no freaking business using a load if you can't stabilize, control, and move
efficiently using only your bodyweight!
Unless your bodyweight is way too much or way too little resistance, then there's very little
room for external loading. This is not to say that external loading isn't important. Of course
it is, but it has definitely been overemphasized.
Unless you can perform twenty pushups in good from, get your ass off the bench press.
Too easy? The same rule applies to the single leg squat. If you can't perform 8-10 good
reps, then why are you using two legs to squat with external load?
2. Train with Free Weights (Destabilized)
Once bodyweight has been mastered, the superiority of three dimensional free weight
training is unparalleled. Single joint fixed axis machines — like the leg extension and the
preacher curl machine — are quite honestly outdated. Other than rotational movements,
which can be trained effectively using a cable column, every other movement can be
performed better with bodyweight or a free weight rather than with a machine.
The newest trend from the machine companies is to create thousand dollar machines that
replicate free weights! Save your money. Despite the advances in technology and in drug
use, I think the average trainee's strength and size is less than in the past.
3. Train Functionally
"Functional" means training for performance, not for the "pump" or standing on a ball or
some other activity. Multiple joint lifts and combination lifts such as the squat and press are
all real world functional activities. .
Life and sport take place primarily on our feet. It's how we were designed to work. Our
training programs need to reflect that. It seems to me that I've said this a thousand times,
but it doesn't make it any less true: a muscle group allocation is pointless. Why would the
muscles of the chest need their own "day" for training? If you split up the body into parts,
how do you decide what parts to include?
Typically we see splits of chest, shoulders and triceps, back and biceps, and legs. Why
don't we see splits like rhomboids and hip flexors, quadriceps and rotator cuff,
sternocleidomastoid and pec minor? Because that wouldn't make bodybuilding "sense." But
in my opinion, any split routine based on a random allocation of muscle groups to certain
days of the week defies all logic.
Consider the following example: Hold a dumbbell in your right hand and raise your arm out
to the side until it's parallel with the floor (a position known as a lateral raise in the fitness
world!) Which muscles are working? The classic answer is the medial deltoid and the
True. But maintain this position and just touch your obliques on the left side with your free
hand. They're contracting maximally in order to stabilize your torso and spine, thus
preventing you from tipping over. So the oblique has to contract so hard in order to stabilize
your entire upper body (plus your arm and the dumbbell) that it becomes clear that this
exercise forces more work from the oblique muscles, the tensor fascia lata, and the
quadratus lumborum than it can from the medial deltoid!
So is it still a shoulder exercise? Or is it a total core and shoulder exercise? What body part
day is this movement supposed to be trained on? Hopefully this helps you realize that the
body will always work as a unit.
And I don't mean to "bag" on bodybuilding. One can't help but be impressed by top athletes
in any sport. But the fact that it is a sport is also an important thing to remember.
Bodybuilding is a unique sport unto itself. For the general fitness enthusiast (i.e. not a
competitive bodybuilder) to develop and implement a fitness program using bodybuilding
theory and bodybuilding type exercises makes as much sense as using soccer training or
racquetball to design that same program. And while most people recognize that this is idiotic
at best, we still continue to talk about splitting up "body parts" and following a bodybuilding-
Now, that's not to say we don't use exercises or ideas from all sports and systems
(remember, absorb what is useful…) To do so would be closed-minded. But to adopt any
one single philosophy is just as closed-minded.
If you rank an athlete's qualities for their sport from 1-10 on a scale and find that they have
a very poor flexibility score but a very good maximal strength score, then a strength based
program may not be the best choice. Similarly, if my client is a golfer, a powerlifting
specific program isn't warranted.
Again, we need to train according to the demands of life and sport. Athletes such as Serena
Williams, Brandi Chastain, Linford Christie, Pyrros Dimas and Roy Jones have better
physiques than most, but they've never trained for aesthetics; they've trained for function.
4. Train Unilaterally and Multi-Planar
The majority of training programs take place in the sagittal plane (an imaginary "line" which
divides the body into left and right halves — all pushing and pulling movements occur in this
plane) with bilateral movements such as barbell bench presses and barbell curls that work in
that plane. However, life and sport takes place in all three planes simultaneously with
primarily unilateral or single-arm loaded movements
It isn't uncommon to see a fitness trainer spend an inordinate amount of time teaching a
beginner to squat with a perfectly parallel stance and perfectly even loading. Yet watch that
same client load his gym bag over one shoulder and walk to his car, where he gets in using
an offset loaded, single leg rotational squat! Or move boxes in his garage with an offset
stance and a rotational reach. We all have the story of the jacked guy who blew out his back
helping you move a couch. Just be aware of real life function.
Below is a table of the entire "core musculature" (from Dr. Evan Osar's Form and
Function). As you can see, the majority of the core muscle fibers run at an oblique angle.
Sagittal divides the body into left and right halves; frontal divides the body into front and
back halves (side to side movements); and transverse divides the body into top and bottom
(for rotational movement).
5. Train with Balance
Train with balance — balance between motor qualities and balance between movement
patterns (e.g. horizontal push-pull). A training program in general should be balanced in
terms of sets, reps, total time under tension, and volume throughout the entire body, but
particularly in opposing movement patterns.
If, for example, you're doing 2 sets of 10 reps in the bench press, and 2 sets of 10 reps in
the seated row, this isn't necessarily balanced. You could be pressing with 200 pounds —
that's a total volume of 4000 pounds — and rowing with only 150, a total volume of 3000
pounds. This is actually a major imbalance and would need to be addressed. An imbalance in
volume like this, left unaddressed, will end up causing a major shoulder girdle problem.
In an ideal situation we'd be using the same sets, reps, and loads in all antagonistic
movement patterns, unless of course we were purposefully using volume to create an
imbalance in order to correct an existing one. It's also important, although beyond the scope
of this article, to understand that other motor qualities, including flexibility and cardio
respiratory endurance, also need to be considered in the total scheme of programming.
6. Use a Method of Periodization
Periodization just means planning. However, most trainees seem to ignore that simple
concept and jump mindlessly from program to program without a clear picture of the long-
I'm not concerned with which method of periodization you use, but you do need to use
some form of long term plan. Good coaches write programs for long-term success; poor
coaches write workouts for short-term success but inevitable failure. The fact that most
people will probably just jump from one program to another without planning their "big
picture" makes success even more unlikely. So, for those of you who have primarily
aesthetic goals, an alternating periodization model will be the most appropriate.
Let me explain. When using linear models (e.g. 6 weeks at 12-15 reps, 6 weeks at 8-12
reps, 6 weeks at 6-8 reps etc.) we tend to lose the qualities we initially sought to improve.
For example, if we were to undertake 6 weeks of endurance (12-15 reps), 6 weeks of
hypertrophy (8-12 reps) and 6 weeks of strength emphasis (4-6 reps), then at the end of the
sixth week of strength emphasis it will have been 12 weeks since we were exposed to any
endurance methods (twice as long as we spent developing it).
So we'll have lost portions of that quality! This isn't necessarily a bad thing, but if we felt
that the quality was important enough to train, then it's certainly important enough to
A better system would be to alternate the phases. So we'd perform a 12-15 rep phase,
followed by a 4-6 rep phase, then an 8-12 rep phase. Using this method of alternating the
accumulation and intensification phases, we never spend more than four weeks going in one
rep "direction." Therefore, we avoid most of the problems of linear periodization.
For a more complete look at periodization, and specifically the limitations of the linear
method, checkout Dave Tate's excellent Periodization Bible series.
7. Use a Time-Outcome Based Approach
You have to know how long a workout takes. The big equalizer in training is time. We all
have a limited amount of time to train. Yet most training programs tend to ignore this and
begin with an exercise menu approach. (Warning: The following portion contains math!)
Let's say we have one hour total to train. We begin with 60 minutes. Subtract warm-up time
(10 minutes) and rehab concerns/stretches (10 minutes). We now have 40 minutes of lifting
Average length of a set in this phase is 60 seconds, rest period is 120 seconds. That's three
minutes per set total (work set plus rest period). If we want to do two sets of each
exercise, we're looking at six minutes per exercise. That allows us to perform only six
exercises in this workout.
I've lost track of the number of trainers I've heard mindlessly say "you must get your
workout done in under an hour" who then go on to design workouts that quite simply can't
be performed in that timeframe! When you've finished designing your program, take the
time to do the math and see if your workouts are even possible.
From: The 7 Habits of Highly Effective Program Design
A Unified Theory of Fitness Programming
by Alwyn Cosgrove
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