<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:wfw="http://wellformedweb.org/CommentAPI/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:atom="http://www.w3.org/2005/Atom" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" xmlns:slash="http://purl.org/rss/1.0/modules/slash/" > <channel> <title>Marty Gallagher | Functional Strength</title> <atom:link href="https://functional-strength.org/author/marty-gallagher/feed/" rel="self" type="application/rss+xml" /> <link>https://functional-strength.org</link> <description>Ignite and Prolong Your Life Force</description> <lastBuildDate>Fri, 10 Mar 2023 18:12:07 +0000</lastBuildDate> <language>en-US</language> <sy:updatePeriod> hourly </sy:updatePeriod> <sy:updateFrequency> 1 </sy:updateFrequency> <generator>https://wordpress.org/?v=6.7.1</generator> <item> <title>Amalgamated Strength Training</title> <link>https://functional-strength.org/amalgamated-strength-training/?utm_source=rss&utm_medium=rss&utm_campaign=amalgamated-strength-training</link> <comments>https://functional-strength.org/amalgamated-strength-training/#respond</comments> <dc:creator><![CDATA[Marty Gallagher]]></dc:creator> <pubDate>Fri, 10 Mar 2023 18:12:07 +0000</pubDate> <category><![CDATA[Cardio]]></category> <category><![CDATA[Progressive Resistance]]></category> <category><![CDATA[Purposeful Primitive]]></category> <guid isPermaLink="false">https://functional-strength.org/?p=16787</guid> <description><![CDATA[<p>As it turns out, strength training, done right, is all you need. Two-for-one deal: sustained strength, i.e., strength endurance, does double duty as cardiovascular exercise.For decades…</p> The post <a href="https://functional-strength.org/amalgamated-strength-training/">Amalgamated Strength Training</a> first appeared on <a href="https://functional-strength.org">Functional Strength</a>.]]></description> <content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-186bd99cca6" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16790" alt="amalgamated strength" data-id="16790" width="571" data-init-width="434" height="365" data-init-height="365" title="Amalgamated Strength Training" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2023/03/importanceofstrengthfeatured.jpg" data-width="571" data-css="tve-u-186bd99dce6" style=""></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186bd9a51c7" style=""><p align="center" style="text-align: justify;" data-css="tve-u-186bd9b934b"><strong><em>As it turns out, strength training, done right, is all you need. </em><em>Two-for-one deal: sustained strength, i.e., strength endurance, does double duty as cardiovascular exercise.</em></strong></p></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186c6b9b2a5" style=""><p data-css="tve-u-186c6bafc56" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-186c6bb0f86">For decades I have been convinced that cardiovascular training is the necessary yin to strength training’s yang. I still do. Resistance training and aerobic training, to me, are two sides of the same fitness coin, i.e., resistance training builds and strengthens the external musculature while cardiovascular builds and strengthens the internal organs. Effective aerobic exercise jacks up the heart rate and sends torrents of blood coursing thru the body, strengthening and improving heart and lung function as surely as curls build and strengthen biceps.</span></p><p data-css="tve-u-186c6bafc56" style="text-align: justify;"><br></p><p data-css="tve-u-186c6bafc56" style="text-align: justify;"><span data-css="tve-u-186c6bb0f88" style="font-size: 18px;">You don’t optimize potential just being strong or just being fit, you need to be fit and strong. Optimally, to attain physiological gains on a regular and reoccurring basis, to improve both physique and performance, a cardiovascular training template and a resistance training template both need to be included, implemented, and executed in a balanced, evenhanded fashion. Both training types are needed to attain the radical physical transformation we all seek in return for our diligent fitness efforts.</span></p><p data-css="tve-u-186c6bafc56" style="text-align: justify;"><br></p><p data-css="tve-u-186c6bafc56" style="text-align: justify;"><span data-css="tve-u-186c6bb0f8a" style="font-size: 18px;">A fundamental contention of transformational fitness is that cardio exercise needs to compliment weight training. The two training types need be inexorably intertwined: not one, not the other, both. Underpin serious cardio and serious resistance training with a well-thought-out, synchronized nutritional game plan. Set everything in motion using periodization and get plenty of restorative sleep to optimize recovery. We lift, we do cardio, we pay attention to what we eat, we don’t neglect the art and science of recovery.</span></p><p data-css="tve-u-186c6bafc56" style="text-align: justify;"><br></p><p data-css="tve-u-186c6bafc56" style="text-align: justify;"><span data-css="tve-u-186c6bb0f8c" style="font-size: 18px;">My favored cardio mode is interval style cardio, i.e., burst maximally, recover, burst again, repeat for the duration of the session. I like to go all out, 100%, in various drills. I burst until oxygen debt and lactic acid burn shutdown the effort. I rest and repeat. Burst cardio modes vary: push-pull bike, running, torrid racquetball games, boxing drills, sprint swimming, jujitsu or wrestling, basketball, strongman drills, i.e., tire flips, fireman walks – all are valid examples of interval cardio. </span><a href="https://draxe.com/fitness/7-ideas-for-burst-training-at-home/" target="_blank" class="" style="outline: none;"><span data-css="tve-u-186c6bb0f8c" style="font-size: 18px;">Burst cardio</span></a><span data-css="tve-u-186c6bb0f8c" style="font-size: 18px;"> demands extreme muscular effort. Go until failure, rest, repeat. </span></p><p data-css="tve-u-186c6bafc56" style="text-align: justify;"><br></p><p data-css="tve-u-186c6bafc56" style="text-align: justify;"><span data-css="tve-u-186c6bb0f8c" style="font-size: 18px;">Below are recent posts about strategies that can be used to amp up the heart rate. </span></p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-186c6c20957"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-186c6c218f8" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186c6e4ecde" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/fan-bike-protocols/" target="_blank"><img decoding="async" class="tve_image wp-image-14927" alt="fan bike" data-id="14927" width="228" data-init-width="1329" height="339" data-init-height="339" title="Fan Bike Protocols" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/fanbikeprotocolssmall.png" data-width="228" data-link-wrap="true" data-css="tve-u-186c6e4ece9" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186c6e51914" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/high-intensity-training-1k-calorie-burn/" target="_blank"><img decoding="async" class="tve_image wp-image-14962" alt="high intensity training" data-id="14962" width="228" data-init-width="1330" height="339" data-init-height="339" title="High Intensity Training - 1K Calorie Burn" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/1kcalorieburnsmall.png" data-width="228" data-link-wrap="true" data-css="tve-u-186c6e51921" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186c6c2715e" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/mma-training-routine-lessons-learned/" target="_blank"><img decoding="async" class="tve_image wp-image-15034" alt="mma training routine" data-id="15034" width="228" data-init-width="1331" height="339" data-init-height="339" title="MMA Training Routine - Lessons Learned" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/mmatrainingbuttonsmall.png" data-width="228" data-link-wrap="true" data-css="tve-u-186c6e53fca" style=""></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186c6c6378a" style=""><p data-css="tve-u-186c6c7b206" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-186c6c7c714">My revelation came when it occurred to me that “burst” cardio and “sustained strength” are one in the same, identical. Any mode or method that qualifies as interval-style cardio also fits the exact definition of sustained strength. Ergo, there is no longer a need to profess that our strategy is to compliment strength training with cardiovascular training – henceforth, conceptualize the approach as 100% strength training. Engage in the three strength types – absolute, explosive, sustained – support and amplify with precision nutrition and deep rest.</span></p><p data-css="tve-u-186c6c7b206" style="text-align: justify;"><span data-css="tve-u-186c6c7c714" style="font-size: 18px;"></span><br></p><p data-css="tve-u-186c6c7b208" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-186c6c7c716">Classically, cardiovascular exercise falls into two categories: steady-state or interval (burst) cardio. Steady state, as the name implies, is a protocol wherein the athlete begins the session and gradually warms to the task. Once core temperature is elevated, a steady pace is attained and then maintained for the duration of the session. Over time and with repetition, the pace of the pace is incrementally increased. By attaining a steady state, muscular contractions are minimized, optimizing oxygen usage. The goal of steady state is to <em>glide</em>.</span></p><p data-css="tve-u-186c6c7b208" style="text-align: justify;"><span data-css="tve-u-186c6c7c716" style="font-size: 18px;"></span><br></p><div style="text-align: justify;" class=""><span style="font-size: 18px;" data-css="tve-u-186c6c7c718">The goal of burst cardio is to exert maximally and recover quickly. Over time, the athlete improves his ability to go harder, last longer, and recover quicker. If nutrition is coordinated with intense interval-style cardio, body fat is mobilized and oxidized. The surefire way to burn stored body fat is to combine regular cardiovascular exercise (aka sustained strength) with a synchronized dietary plan. Interval cardio is synonymous with sustained strength, the characteristics and definitions are identical. These are the three generalized strength types:</span></div></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" data-css="tve-u-186cc2598f3" style="" tcb-template-name="List of Steps 03" tcb-template-id="5efc64a862b8a83127787546" data-keep-css_id="1"><div class="tve-page-section-out"></div><div class="tve-page-section-in tve_empty_dropzone " style="--tve-font-size:16px;" data-css="tve-u-186cc2598b2"><div class="thrv_wrapper thrv-columns dynamic-group-kbmd5k7e" data-css="tve-u-186cc2598b4" style="--tcb-col-el-width:713.75;"><div class="tcb-flex-row v-2 tcb--cols--3" style="" data-css="tve-u-186cc2598b6"><div class="tcb-flex-col" style=""><div class="tcb-col dynamic-group-kbmd5i6c"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbmd56np" data-css="tve-u-186cc2598b8" style="" data-style="cb_style_10"> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2598ba" data-ct-name="Shuffle" data-ct="fancydivider-37414" data-element-name="Fancy Divider"><svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 1000 64" data-position="top" data-ct="37414" decoration-type="Shuffle" class="svg-shape-top" width="100%" preserveAspectRatio="none" data-css="tve-u-186cc2598bc" style=""><defs><style>.p172cd192d76{opacity:0.2;}.p172cd192d77{opacity:0.4;}</style></defs><g id="Layer_2" data-name="Layer 2"><g id="Layer_1-2" data-name="Layer 1"><polygon class="p172cd192d76" points="0 0 1000 64 0 64 0 0"></polygon><polygon class="p172cd192d77" points="0 64 1000 0 1000 64 0 64"></polygon><polygon class="p172cd192d78" points="0 32 0 64 1000 64 0 32"></polygon></g></g></svg></div> <div class="tve-cb" data-css="tve-u-186cc2598be" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbmd4fci" data-css="tve-u-186cc2598bf" style="width: 40px;"><div class="tcb-plain-text" data-css="tve-u-186cc2598c1" style="">1</div></div><div class="thrv_wrapper thrv_text_element dynamic-group-kbmd4nnm" data-css="tve-u-186cc2598c3" style=""><h3 class="" data-css="tve-u-186cc2598c5" style="">Absolute Strength</h3></div><div class="thrv_wrapper thrv_text_element dynamic-group-kbmd4ypn" data-css="tve-u-186cc2598c7" style=""><p class="tcb-global-text-" data-css="tve-u-186cc2598c9" style="text-align: justify;">Maximum payloads moved for short distances using low repetitions. Creates maximum muscle mass and brute power. Torque as opposed to horsepower.</p></div></div> </div></div></div><div class="tcb-flex-col" style=""><div class="tcb-col dynamic-group-kbmd5i6c"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbmd56np" data-css="tve-u-186cc2598cb" style="" data-style="cb_style_10"> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2598cd" data-ct-name="Shuffle" data-ct="fancydivider-37414" data-element-name="Fancy Divider"><svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 1000 64" data-position="top" data-ct="37414" decoration-type="Shuffle" class="svg-shape-top" width="100%" preserveAspectRatio="none" data-css="tve-u-186cc2598ce" style=""><defs><style>.p172cd192d76{opacity:0.2;}.p172cd192d77{opacity:0.4;}</style></defs><g id="Layer_2" data-name="Layer 2"><g id="Layer_1-2" data-name="Layer 1"><polygon class="p172cd192d76" points="0 0 1000 64 0 64 0 0"></polygon><polygon class="p172cd192d77" points="0 64 1000 0 1000 64 0 64"></polygon><polygon class="p172cd192d78" points="0 32 0 64 1000 64 0 32"></polygon></g></g></svg></div> <div class="tve-cb" data-css="tve-u-186cc2598d0" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbmd4fci" data-css="tve-u-186cc2598d2" style="width: 40px;"><div class="tcb-plain-text" data-css="tve-u-186cc2598d4" style="">2</div></div><div class="thrv_wrapper thrv_text_element dynamic-group-kbmd4nnm" data-css="tve-u-186cc2598d6" style=""><h3 class="" style="" data-css="tve-u-186cc2598d8">Explosive Strength</h3></div><div class="thrv_wrapper thrv_text_element dynamic-group-kbmd4ypn" data-css="tve-u-186cc2598da" style=""><p class="tcb-global-text-" data-css="tve-u-186cc2598dc" style="text-align: justify;">Moderate payloads moved with maximum velocity for longer distances. Low repetitions for maximum CNS activation. Horsepower as opposed to torque.</p></div></div> </div></div></div><div class="tcb-flex-col" style=""><div class="tcb-col dynamic-group-kbmd5i6c"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbmd56np" data-css="tve-u-186cc2598de" style="" data-style="cb_style_10"> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2598e0" data-ct-name="Shuffle" data-ct="fancydivider-37414" data-element-name="Fancy Divider"><svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 1000 64" data-position="top" data-ct="37414" decoration-type="Shuffle" class="svg-shape-top" width="100%" preserveAspectRatio="none" data-css="tve-u-186cc2598e2" style=""><defs><style>.p172cd192d76{opacity:0.2;}.p172cd192d77{opacity:0.4;}</style></defs><g id="Layer_2" data-name="Layer 2"><g id="Layer_1-2" data-name="Layer 1"><polygon class="p172cd192d76" points="0 0 1000 64 0 64 0 0"></polygon><polygon class="p172cd192d77" points="0 64 1000 0 1000 64 0 64"></polygon><polygon class="p172cd192d78" points="0 32 0 64 1000 64 0 32"></polygon></g></g></svg></div> <div class="tve-cb" data-css="tve-u-186cc2598e4" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbmd4fci" data-css="tve-u-186cc2598e6" style="width: 40px;"><div class="tcb-plain-text" data-css="tve-u-186cc2598e8" style="">3</div></div><div class="thrv_wrapper thrv_text_element dynamic-group-kbmd4nnm" data-css="tve-u-186cc2598e9" style=""><h3 class="" data-css="tve-u-186cc2598eb" style="">Sustained Strength</h3></div><div class="thrv_wrapper thrv_text_element dynamic-group-kbmd4ypn tcb-excluded-from-group-item" data-css="tve-u-186cc2598ed" style=""><p class="tcb-global-text-" style="text-align: justify;" data-css="tve-u-186cc2598ef">Purposefully inject intense muscular contractions into an extended cardio format. MMA fighters call this type training, “building a bigger gas tank.” Burst, recover, repeat for extended durations.</p></div></div> </div></div></div></div></div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-186cc20187e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc1c7027"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186cc1f9db6" style=""><p data-css="tve-u-186cc1a30dd" style="text-align: justify;">By adhering to the characteristics and protocols that define each strength type, drills, tools, and modes can vary.</p></div></div> </div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186cc20c820" style=""><p data-css="tve-u-186cc249425" style="text-align: justify;"><strong><span style="--tcb-applied-color: rgb(43, 43, 43) !important; color: rgb(43, 43, 43);" data-css="tve-u-186ccb05a2f">Redefining the template:</span> </strong>Emphasis is shifted from championing the melding of cardio with strength training to championing the idea that strength training is all you need: sustained strength is identical to burst cardio. Apportion a proportional chunk of available training time to <em>each </em>of the three definable strength types. We are strength trainers that underpin the intense training with studied nutrition. Recovery acceleration techniques (hydrotherapies/massage) further amplify progress by quickening recovery, session to session.</p><p data-css="tve-u-186cc249425" style="text-align: justify;"><br></p><p data-css="tve-u-186cc249425" style="text-align: justify;"><strong><span style="--tcb-applied-color: rgb(43, 43, 43) !important; color: rgb(43, 43, 43);" data-css="tve-u-186ccb0acd3">Accused of bodybuilding:</span></strong> Superficially speaking, the strategy of combining weight training with cardiovascular training and supporting the training with a disciplined diet conforms to the bodybuilding template. Factually, while the overarching template is the same (weight train, regular cardio, precision nutrition) the particulars for each category differ dramatically and illustrate a radical difference between bodybuilding protocols and transformative strength training protocols. The generalized category heading might be the same, however the category specifics differ in every way. </p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" data-css="tve-u-186cc2b1774" style="" tcb-template-name="List of Steps 04" tcb-template-id="5efc64a811df3769fb4912b2" data-keep-css_id="1"><div class="tve-page-section-out"></div><div class="tve-page-section-in tve_empty_dropzone " style="" data-css="tve-u-186cc2b1775"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-186cc2b1778" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b1779"></div> <div class="tve-cb" data-css="tve-u-186cc2b177a" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-186cc2b177b" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b177c"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-186cc2b177d"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-186cc2b177e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b177f"></div> <div class="tve-cb" style="" data-css="tve-u-186cc2b1780"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-186cc2b1781"><div class="tcb-plain-text" data-css="tve-u-186cc2b1782" style="text-align: center;">strength training</div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni" data-css="tve-u-186cc2b1783" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-186cc2b1784" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b1785"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq605zf dynamic-group-kbq6t6ye" data-css="tve-u-186cc2b1786" style=""><h3 class="" data-css="tve-u-186cc2b1787" style="text-align: left;"><strong>Bodybuilding is divorced from performance:</strong></h3></div><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-186cc2b1788" style=""><p data-css="tve-u-186cc2b1789" style="text-align: justify;">The goal of bodybuilding is to enlarge muscle size while decreasing body fat. Any strength increases are purely coincidental. On the day of the bodybuilding competition, when the bodybuilder looks his best, he is drained, depleted, and unable to run 50 yards without toppling over. His artificially low body fat is unsustainable and weakening.</p></div><div class="thrv_wrapper thrv_text_element kbq605zf dynamic-group-kbq6t6ye" data-css="tve-u-186cc2b1786" style=""><h3 class="" data-css="tve-u-186cc2b1787" style="text-align: left;"><strong><strong>Strength athlete's sole goal is increased performance:</strong></strong></h3></div><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8 tcb-excluded-from-group-item" data-css="tve-u-186cc32a151" style=""><p data-css="tve-u-186cc2b1789" style="text-align: justify;">The goal of strength training is to peak strength and power and do so at a particular point in time (periodization.) Strength training improves performance, regardless the sport or format. Any increase in lean muscle mass is purely coincidental. On the appointed day, the strength athlete is at his peak, leaner, stronger, better able to perform all tasks.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-186cc2b1778" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b178a"></div> <div class="tve-cb" data-css="tve-u-186cc2b177a" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-186cc2b177b" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b177c"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-186cc2b177d"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-186cc2b177e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b177f"></div> <div class="tve-cb" style="" data-css="tve-u-186cc2b1780"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-186cc2b1781"><div class="tcb-plain-text" data-css="tve-u-186cc2b178b" style="text-align: center;">Cardio</div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni" data-css="tve-u-186cc2b1783" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-186cc2b1784" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b178c"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq605zf dynamic-group-kbq6t6ye" data-css="tve-u-186cc2b1786" style=""><h3 class="" data-css="tve-u-186cc2b1787" style="text-align: left;"><strong><strong>Bodybuilding cardio:</strong></strong></h3></div><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-186cc2b1788" style=""><p data-css="tve-u-186cc2b1789" style="text-align: justify;">Fasted cardio is bodybuilding SOP and quite effective. By engaging in a pre-breakfast cardio session, glycogen is exhausted, and body is then forced to oxidize body fat. The overriding goal of bodybuilding cardio (in close coordination with diet) is to burn off body fat, any improvement in fitness, health or athletic performance is purely coincidental.</p></div><div class="thrv_wrapper thrv_text_element kbq605zf dynamic-group-kbq6t6ye" data-css="tve-u-186cc2b1786" style=""><h3 class="" data-css="tve-u-186cc2b1787" style="text-align: left;"><strong><strong>Sustained strength cardio:</strong></strong></h3></div><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-186cc3861a3" style=""><p data-css="tve-u-186cc37beec" style="text-align: justify;">Sustained strength’s goal is to improve cardiovascular conditioning, and thus improve athletic performance. Any loss in body fat is purely coincidental. Fat loss is not the goal of sustained strength training; the goal is to increase and improve the ability to exert at an elevated level for extended periods without going into oxygen debt. Build a bigger gas tank – gas out later.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-186cc2b1778" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b178e"></div> <div class="tve-cb" data-css="tve-u-186cc2b177a" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-186cc2b177b" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b177c"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-186cc2b177d"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-186cc2b177e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b177f"></div> <div class="tve-cb" style="" data-css="tve-u-186cc2b1780"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-186cc2b1781"><div class="tcb-plain-text" data-css="tve-u-186cc2b1790" style="text-align: center;">nutrition</div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni" data-css="tve-u-186cc2b1783" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-186cc2b1784" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186cc2b1791"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq605zf dynamic-group-kbq6t6ye" data-css="tve-u-186cc2b1786" style=""><h3 class="" data-css="tve-u-186cc2b1787" style="text-align: left;"><strong><strong>Bodybuilding nutrition:</strong></strong></h3></div><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-186cc2b1788" style=""><p data-css="tve-u-186cc2b1789" style="text-align: justify;">The classical bodybuilding diet plan breaks the days calories into 5-8 equal amounts that are consumed at equidistant intervals throughout the day. No real attention is paid to the <em>quality</em> of the food-fuel. Bodybuilders weigh foods to determine exact portion sizes and micronutrients. Predetermined daily targets in protein/fat/fiber/starch/overall calories are established and adhered to.</p></div><div class="thrv_wrapper thrv_text_element kbq605zf dynamic-group-kbq6t6ye" data-css="tve-u-186cc2b1786" style=""><h3 class="" data-css="tve-u-186cc2b1787" style="text-align: left;"><strong><strong>Strength training nutrition:</strong></strong></h3></div><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-186cc438cce" style=""><p data-css="tve-u-186cc37beec" style="text-align: justify;">Strength training nutrition is determined by the goal: need more brute power and lean muscle mass? That requires a specific nutritional strategy. Seeking to improve body composition, vis a vis reducing body fat while retaining muscle? That requires a completely different nutritional strategy. Regardless the direction, the strength athlete prizes food <em>quality</em>, organic proteins and produce.</p></div></div> </div></div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186cc440b95" style=""><p data-css="tve-u-186cc463fa6" style="text-align: justify;"><strong><span style="--tcb-applied-color: rgb(43, 43, 43) !important; color: rgb(43, 43, 43);" data-css="tve-u-186ccb108eb">The amalgamated strength training template:</span></strong> Bodybuilding’s high-volume muscle-pumping resistance training tactics are all about muscle inflation. Strength trainers seek power and strength from their resistance training, size increases are coincidental. Fasted cardio is an excellent tactic. Engage in sustained strength drills that do double duty as cardio. Bodybuilding nutrition is awash in exactitude yet turns a blind eye towards the quality, i.e., the purity of the foods eaten, and the drinks drank. The power training strength athletes consumes near unlimited amounts of quality foodstuffs, locally sourced, seasonally appropriate proteins and produce.</p><p data-css="tve-u-186cc463fa6" style="text-align: justify;"><br></p><p data-css="tve-u-186cc463fa9" style="text-align: justify;"><strong><span style="--tcb-applied-color: rgb(43, 43, 43) !important; color: rgb(43, 43, 43);">Balanced application:</span></strong> Pay homage to all three strength types each week. Underpin high-intensity strength training with a coordinated and appropriate nutritional diet plan. When seeking to add lean mass, increase the quantity of quality foods consumed; when seeking to lean out, reduce the quantity of quality foods consumed. Underpin the training and dietary effort with lots of regenerative sleep, deep REM rest, optimally augmented with periodic power naps. The growth cycle: blast the muscles, stress the cardiopulmonary internals past capacity, eat copious amounts of wholesome natural foods, sleep deep long and often. Do so on a regular and repeated basis and dramatic progress is a forgone conclusion. </p><p data-css="tve-u-186cc463fa9" style="text-align: justify;"><br></p><p data-css="tve-u-186ccb20970" style="text-align: justify;">To read more about our transformative philosophy check out the posts below.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-186c6c20957"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-186c6c218f8" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186c6e4ecde" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/what-is-functional-strength/" target="_blank"><img decoding="async" class="tve_image wp-image-14513" alt="functional strength" data-id="14513" width="228" data-init-width="1329" height="339" data-init-height="339" title="What is Functional Strength?" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/whatisfsshortbutton.png" data-width="228" data-link-wrap="true" data-css="tve-u-186c6e4ece9" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186c6e51914" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/functional-strength-training-program/" target="_blank"><img decoding="async" class="tve_image wp-image-16449" alt="functional strength training program" data-id="16449" width="228" data-init-width="1331" height="339" data-init-height="339" title="Functional Strength Training Program" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/functionalstrengthtrainsmall.png" data-width="228" data-link-wrap="true" data-css="tve-u-186c6e51921" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186c6c2715e" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/surfing-physiological-changes/" target="_blank"><img decoding="async" class="tve_image wp-image-15996" alt="physiological changes" data-id="15996" width="228" data-init-width="1329" height="339" data-init-height="339" title="Surfing Physiological Changes" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/11/surfingphysicalchangebuttonsmall.png" data-width="228" data-link-wrap="true" data-css="tve-u-186c6e53fca" style=""></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186ccb6249f" style=""><p style="text-align: justify;" data-css="tve-u-186ccb5e7a6">Learn more about our philosophies check out our site <a data-css="tve-u-186ccb682fe" data-tcb_hover_state_parent="" href="http://functional-strength.org/" target="_blank" class="" style="outline: none;">Functional Strength</a> Join the community sign up below to our newsletter and receive our <strong>FREE Planning and Periodization Guide</strong>. 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The moronic prescription is always the same, eat less, exercise more, a calorie is…</p> The post <a href="https://functional-strength.org/purposeful-primitive-nutrition-2023/">Purposeful Primitive Nutrition 2023</a> first appeared on <a href="https://functional-strength.org">Functional Strength</a>.]]></description> <content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-186996d3e99" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16717" alt="power nutrition" data-id="16717" width="571" data-init-width="448" height="336" data-init-height="336" title="Purposeful Primitive Nutrition 2023" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2023/02/purposefulprimitivenutritionfeatured.jpg" data-width="571" data-css="tve-u-186a365422d" style=""></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186996dd411" style=""><p data-css="tve-u-1869972a8aa" style="text-align: justify;"><strong><em>The “settled science” of thermodynamics, sacrosanct dietary dogma for forty years. The moronic prescription is always the same, eat less, exercise more, a calorie is a calorie, nuance be damned.</em></strong></p></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186996dd411" style=""><p data-css="tve-u-18699749e9b" style="text-align: justify;">My attorney is strong as an ox, has the endurance of a desert camel, and possesses a resting heart rate so low any lower and he’d be dead. He is on the wrong side of sixty and despite being strong and fit, he no longer wants to power through life with the physique of a water buffalo. He wants to trade in his grizzly bear body for a lighter, sleeker model. He seeks to morph into a streamlined wolverine, still ferocious, just sleeker, and leaner, this in deference to aging, health, functionality, quality of life and life extension considerations.</p><p data-css="tve-u-18699749e9b" style="text-align: justify;"><br></p><p data-css="tve-u-18699749e9b" style="text-align: justify;">This man was a rugby enforcer, a physical brute that imposed his will. Ergo his training is rugged and quite effective, he drives himself mercilessly, evidenced by the fact that he is fit as a fiddle and strong as Hercules. Deductive reasoning leads us to conclude that the only remaining impediment to his sought-after sleekness is (must be!) nutrition, i.e., the fuel he consumes to power his body. His bodily capacities are analogous to having a 600-horsepower racing engine ensconced in a 5,000 pound 1966 Cadillac Eldorado Biarritz body. His new goal is to keep his powerhouse engine but install it into a 3,000 pound mid-engine Corvette body.</p><p data-css="tve-u-18699749e9b" style="text-align: justify;"><br></p><p data-css="tve-u-18699749e9b" style="text-align: justify;">His high-capacity body was designed to run on racing fuel, nitromethane. Currently he is running his powerhouse V-8 on kerosene. By improving the quality of his fuel and manipulating the quantity, my barrister buddy will alter his body composition. He is lucky. He has smart friends that can guide him along the transformational pathway.</p><p data-css="tve-u-18699749e9b" style="text-align: justify;"><br></p><p data-css="tve-u-18699749e9b" style="text-align: justify;">99% of the wider world, those seriously interested in improving their body composition, are barraged with exactly the <em>wrong </em>dietary information. The mainstream governmental and medical community cling rabidly to bankrupt ideas and strategies vis-a-vis obesity and “weight loss.” Conventional body composition strategies are fatally flawed. “Nutritionist and dieticians of the conventional school of thinking have been instructed and will tell us that carbohydrates are the <em>preferred </em>fuel for the body, thus implying carbohydrates are indispensable.”</p><p data-css="tve-u-18699749e9b" style="text-align: justify;"><br></p><p data-css="tve-u-18699749e9b" style="text-align: justify;">As recently as 2021, the American Heart Association and the American College of Cardiology reiterated in their “lifestyle guidelines” the same fallacious, ineffectual recommendations that they have been pontificating for decades, i.e., those that are overweight, obese, or diabetic should reduce their calories, especially saturated fat. Further, they should exercise. Eat less, exercise more, a calorie is a calorie, saturated fat is the enemy, all dietary fat needs to be exorcised.</p><p data-css="tve-u-18699749e9b" style="text-align: justify;"><br></p><p data-css="tve-u-18699749e9b" style="text-align: justify;">This strategy has been accepted dogma for fifty years during which time obesity has increased 250% and diabetes is up 700%. What are these flawed mainstream tenants? What are the common characteristics of this strange system that never gets held accountable for a stunning lack of results? </p></div><div class="thrv_wrapper thrv-styled_list" data-icon-code="icon-check_box-duotone" data-css="tve-u-186997b8789" style=""><ul class="tcb-styled-list"><li class="thrv-styled-list-item" data-css="tve-u-186997bb81b" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-local-vars-root tcb-icon-display" data-css="tve-u-186997c0c5a" style=""><svg class="tcb-icon" viewBox="0 0 24 24" data-id="icon-check_box-duotone" data-name="" style=""><path fill="none" d="M0 0h24v24H0V0z"></path><path opacity=".3" d="M5 19h14V5H5v14zm2.41-7.4l2.58 2.58 6.59-6.59L17.99 9l-8 8L6 13.01l1.41-1.41z"></path><path d="M19 3H5c-1.1 0-2 .9-2 2v14c0 1.1.9 2 2 2h14c1.1 0 2-.9 2-2V5c0-1.1-.9-2-2-2zm0 16H5V5h14v14zM17.99 9l-1.41-1.42-6.59 6.59-2.58-2.57-1.42 1.41 4 3.99z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-186997bb02b" style=""><div style="text-align: left;">The laws of thermodynamics, the Energy Balance Equation is sacrosanct, settled science.</div></span></li><li class="thrv-styled-list-item" data-css="tve-u-186997bb81b" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-186997c0c5a" style=""><svg class="tcb-icon" viewBox="0 0 24 24" data-id="icon-check_box-duotone" data-name="" style=""><path fill="none" d="M0 0h24v24H0V0z"></path><path opacity=".3" d="M5 19h14V5H5v14zm2.41-7.4l2.58 2.58 6.59-6.59L17.99 9l-8 8L6 13.01l1.41-1.41z"></path><path d="M19 3H5c-1.1 0-2 .9-2 2v14c0 1.1.9 2 2 2h14c1.1 0 2-.9 2-2V5c0-1.1-.9-2-2-2zm0 16H5V5h14v14zM17.99 9l-1.41-1.42-6.59 6.59-2.58-2.57-1.42 1.41 4 3.99z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-186997bb02b" style="">Calories need to be reduced.</span></li><li class="thrv-styled-list-item" data-css="tve-u-186997bb81b" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-186997c0c5a" style=""><svg class="tcb-icon" viewBox="0 0 24 24" data-id="icon-check_box-duotone" data-name="" style=""><path fill="none" d="M0 0h24v24H0V0z"></path><path opacity=".3" d="M5 19h14V5H5v14zm2.41-7.4l2.58 2.58 6.59-6.59L17.99 9l-8 8L6 13.01l1.41-1.41z"></path><path d="M19 3H5c-1.1 0-2 .9-2 2v14c0 1.1.9 2 2 2h14c1.1 0 2-.9 2-2V5c0-1.1-.9-2-2-2zm0 16H5V5h14v14zM17.99 9l-1.41-1.42-6.59 6.59-2.58-2.57-1.42 1.41 4 3.99z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-186997bb02b" style="">Exercise needs to be increased (always cardio).</span></li><li class="thrv-styled-list-item" data-css="tve-u-186997bb81b"><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-186997c4179" style=""><svg class="tcb-icon" viewBox="0 0 24 24" data-id="icon-check_box-duotone" data-name="" style=""><path fill="none" d="M0 0h24v24H0V0z"></path><path opacity=".3" d="M5 19h14V5H5v14zm2.41-7.4l2.58 2.58 6.59-6.59L17.99 9l-8 8L6 13.01l1.41-1.41z"></path><path d="M19 3H5c-1.1 0-2 .9-2 2v14c0 1.1.9 2 2 2h14c1.1 0 2-.9 2-2V5c0-1.1-.9-2-2-2zm0 16H5V5h14v14zM17.99 9l-1.41-1.42-6.59 6.59-2.58-2.57-1.42 1.41 4 3.99z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-186997bb02b" style="">All calories are the same.</span></li><li class="thrv-styled-list-item" data-css="tve-u-186997bb81b"><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-186997c4fd0" style=""><svg class="tcb-icon" viewBox="0 0 24 24" data-id="icon-check_box-duotone" data-name="" style=""><path fill="none" d="M0 0h24v24H0V0z"></path><path opacity=".3" d="M5 19h14V5H5v14zm2.41-7.4l2.58 2.58 6.59-6.59L17.99 9l-8 8L6 13.01l1.41-1.41z"></path><path d="M19 3H5c-1.1 0-2 .9-2 2v14c0 1.1.9 2 2 2h14c1.1 0 2-.9 2-2V5c0-1.1-.9-2-2-2zm0 16H5V5h14v14zM17.99 9l-1.41-1.42-6.59 6.59-2.58-2.57-1.42 1.41 4 3.99z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-186997bb02b" style="">Dietary fat is demonic, saturated fat clogs arteries, makes people obese and ultimately kills them.</span></li><li class="thrv-styled-list-item" data-css="tve-u-186997bb81b"><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-186997cd0dc" style=""><svg class="tcb-icon" viewBox="0 0 24 24" data-id="icon-check_box-duotone" data-name="" style=""><path fill="none" d="M0 0h24v24H0V0z"></path><path opacity=".3" d="M5 19h14V5H5v14zm2.41-7.4l2.58 2.58 6.59-6.59L17.99 9l-8 8L6 13.01l1.41-1.41z"></path><path d="M19 3H5c-1.1 0-2 .9-2 2v14c0 1.1.9 2 2 2h14c1.1 0 2-.9 2-2V5c0-1.1-.9-2-2-2zm0 16H5V5h14v14zM17.99 9l-1.41-1.42-6.59 6.59-2.58-2.57-1.42 1.41 4 3.99z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-186997bb02b" style="">Carbohydrates are the body’s preferred food; carbs predominate all mainstream and popular diet strategies.</span></li><li class="thrv-styled-list-item" data-css="tve-u-186997bb81b"><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-186997cd430" style=""><svg class="tcb-icon" viewBox="0 0 24 24" data-id="icon-check_box-duotone" data-name="" style=""><path fill="none" d="M0 0h24v24H0V0z"></path><path opacity=".3" d="M5 19h14V5H5v14zm2.41-7.4l2.58 2.58 6.59-6.59L17.99 9l-8 8L6 13.01l1.41-1.41z"></path><path d="M19 3H5c-1.1 0-2 .9-2 2v14c0 1.1.9 2 2 2h14c1.1 0 2-.9 2-2V5c0-1.1-.9-2-2-2zm0 16H5V5h14v14zM17.99 9l-1.41-1.42-6.59 6.59-2.58-2.57-1.42 1.41 4 3.99z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-186997bb02b" style="">Protein intake is low-to-moderate.</span></li><li class="thrv-styled-list-item" data-css="tve-u-186997bb81b"><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-186997cd663" style=""><svg class="tcb-icon" viewBox="0 0 24 24" data-id="icon-check_box-duotone" data-name="" style=""><path fill="none" d="M0 0h24v24H0V0z"></path><path opacity=".3" d="M5 19h14V5H5v14zm2.41-7.4l2.58 2.58 6.59-6.59L17.99 9l-8 8L6 13.01l1.41-1.41z"></path><path d="M19 3H5c-1.1 0-2 .9-2 2v14c0 1.1.9 2 2 2h14c1.1 0 2-.9 2-2V5c0-1.1-.9-2-2-2zm0 16H5V5h14v14zM17.99 9l-1.41-1.42-6.59 6.59-2.58-2.57-1.42 1.41 4 3.99z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-186997bb02b" style="">Lite, low-fat, fat-free, heart healthy foodstuffs (that spike insulin) are recommended.</span></li></ul></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186996dd411" style=""><p data-css="tve-u-1869986d697" style="text-align: justify;">Following this advice worsened the problem. The medical community’s weight-loss prescriptions are worse than ineffectual, they are factually counterproductive. The authorities always offer the same solution: cut calories and increase (cardiovascular) calorie-burning exercise. Additionally, all calories are the same, i.e., there is zero difference between consuming 500 calories of salmon or 500 calories of ice cream. A calorie is a calorie is a calorie. And what difference does it make if ice cream spikes insulin through the roof while fish does not?</p><p data-css="tve-u-1869986d697" style="text-align: justify;"><br></p><p data-css="tve-u-1869986d699" style="text-align: justify;">The sacrosanct EBE, the energy balance equation, has no room for subtle nuance. It all comes down to caloric expenditure at the end of the day, the laws of thermodynamics are rigid: ingest more calories than you burn off and the excess is shuttled into fat storage depots scattered around the body. To lose fat, you must eat fewer calories. If you are obese, it is because you eat too much. Period. As Time magazine explained in 2000, “It is a medical fact that no dieter can lose weight unless they cut down on excess calories by taking in fewer of them or by burning them up via exercise and activity.”</p><p data-css="tve-u-1869986d699" style="text-align: justify;"><br></p><p data-css="tve-u-1869986d69b" style="text-align: justify;">Cardio exercise is used to induce caloric loss. Unfortunately, the caloric cost of exercise is terribly overrated and overestimated: an average person will burn 250 calories in a 30 minute stationary bike cardio session. Cancel that out by stopping off at the golden arches after training and treating yourself to a single 710 calorie McFlurry. The average human would need to pedal their stationary bike 65 minutes to “cancel out” a lone ¼ pounder with cheese (610 calories.)</p><p data-css="tve-u-1869986d69b" style="text-align: justify;"><br></p><p data-css="tve-u-1869986d69c" style="text-align: justify;">Imagine that you are obese and diligent. You inherited your overweight, out-of-shape body from your overweight out-of-shape parents. You have starved yourself your entire life in pursuit of normalcy. You exist on all the proscribed lite, low-fat, no-fat, heart-healthy style foods. You are always dieting and deprived. You are athletic – yet remain clinically obese – why?</p><p data-css="tve-u-1869986d69c" style="text-align: justify;"><br></p><p style="text-align: justify;" data-css="tve-u-1869986d69e">Slashing calories stunts the metabolism; the body, sensing real starvation, cannibalizes muscle tissue to fuel caloric shortfalls, eating its own muscle, saving precious body fat until the bitter end. All the carbohydrates within the body must be exhausted before the body is finally <em>forced </em>to use its stored body fat as fuel.</p><p data-css="tve-u-1869986d69f" style="text-align: justify;"><br></p><p style="text-align: justify;" data-css="tve-u-1869986d69f">Those few select foods the eternal dieter are allowed to eat, i.e., lite, low-fat, no-fat, fat-free, heat healthy, the denuded foodstuffs, spike insulin through the roof. Here is an extremely inconvenient truth: there can be no fat burning if the bloodstream is flooded with insulin. This loops back around to the settled science that all calories are the same. All calories are <em>not</em> the same. Easily digestible carbohydrates are the problem.</p><p data-css="tve-u-1869986d6a1" style="text-align: justify;"><br></p><p style="text-align: justify;" data-css="tve-u-1869986d6a1">Obesity is a hormonal imbalance, not an inability to control gluttony or because someone avoids exercise. Obesity is overcome by controlling (minimizing) insulin secretions. The solution to obesity has been known and recognized since the 1860s: to lose fat reduce carbohydrate and sugar consumption.</p></div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-186998d32b9" style=""> <div class="tve-content-box-background" data-css="tve-u-186998ea997" style=""></div> <div class="tve-cb"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-186998ddd31" style=""> <div class="tve-content-box-background" data-css="tve-u-186998df237" data-clip-id="06161c3ee19ec" style=""><svg width="0" height="0" class="tve-decoration-svg"><defs><clipPath id="clip-bottom-06161c3ee19ec" class="decoration-clip clip-path-bottom" clipPathUnits="objectBoundingBox" data-screen="" decoration-type="slanted" slanted-angle="25" style="" data-inverted="false"><polygon points="0 0, 0 1, 2.1445 0, 1 0"></polygon></clipPath><clipPath id="clip-mobile-bottom-06161c3ee19ec" class="decoration-clip clip-path-mobile-bottom" clipPathUnits="objectBoundingBox" data-screen="mobile-" decoration-type="slanted" slanted-angle="15" style="" data-inverted="false"><polygon points="0 0, 0 1, 3.7321 0, 1 0"></polygon></clipPath></defs></svg></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18699924631" style=""> <p style="" data-css="tve-u-1869990b882">nutrition solution</p></div></div> </div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18699936f0d" style=""><p align="center" style="text-align: justify;" data-css="tve-u-186999872b5">Gary Taubes provides the science that backs up athletic intuition and empirical experience. He is the author of <a href="https://amzn.to/3y6Mt06" target="_blank" class="" style="outline: none;" data-css="tve-u-186a341ef40" data-tcb_hover_state_parent=""><strong><em>Good Calories, Bad Calories</em></strong></a>; <a href="https://amzn.to/3Y8XXuA" target="_blank" class="" style="outline: none;" data-css="tve-u-186a3439da6" data-tcb_hover_state_parent=""><strong><em>Why We Get Fat?</em></strong></a>; <a href="https://amzn.to/3ZdVSPv" target="_blank" class="" style="outline: none;" data-css="tve-u-186a3455409" data-tcb_hover_state_parent=""><strong><em>The Case Against Sugar</em></strong></a> & his recent book <a href="https://amzn.to/3KQqC4I" target="_blank" class="" style="outline: none;" data-css="tve-u-186a34835dc" data-tcb_hover_state_parent=""><strong><em>The Case for Keto</em></strong></a>. If interested in purchasing any of these books click on the link above which will take you to Amazon.</p></div></div> </div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186a34e3e51" style=""><p data-css="tve-u-186a34d0c00" style="text-align: justify;">As scientist and best-selling author Gary Taubes notes on the very first page of his seminal book, <em><strong>Good Calories, Bad Calories</strong><strong></strong><strong></strong></em>, the solution to obesity has been widely known since the 1860s.</p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" style="" data-css="tve-u-186a35024a5" tcb-template-name="Quote 05" tcb-template-id="5efc64c91ee40d5adf7ae0f1" data-keep-css_id="1"><div class="tve-page-section-out" style="" data-css="tve-u-186a35024a7"></div><div class="tve-page-section-in tve_empty_dropzone " style="" data-css="tve-u-186a3526a0d"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" style="" data-css="tve-u-186a35024a9"> <div class="tve-content-box-background" style="" data-css="tve-u-186a35024aa"></div> <div class="tve-cb" style="" data-css="tve-u-186a35024ab"><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:673.75;" data-css="tve-u-186a35024ac"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-186a35024ad" style=""><div class="tcb-flex-col" data-css="tve-u-186a35024ae" style=""><div class="tcb-col" style=""><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186a35024af" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-60893" alt="" data-id="60893" width="99" data-init-width="175" height="77" data-init-height="137" title="quotation_mark_afs" loading="lazy" src="//functional-strength.org/wp-content/uploads/tcb_content_templates/images/quotation_mark_afs.png" data-width="99" data-height="77" style="" ml-d="0" data-css="tve-u-186a35024b0"></span></div></div></div><div class="tcb-flex-col" data-css="tve-u-186a35024b1" style=""><div class="tcb-col" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" style="" data-css="tve-u-186a35024b2"> <div class="tve-content-box-background" style="" data-css="tve-u-186a35024b3"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-186a35024b4"><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-186a35024b5"><p class="tcb-global-text-" data-css="tve-u-186a35024b6" style="">gary taubes</p></div></div></div> </div></div></div></div></div><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-186a35024b7"><p class="tcb-global-text-" style="text-align: justify;" data-css="tve-u-186a35024b8">William Banting was a fat man. In August of 1862, at the age of sixty-six, the five-foot-five, 250 pound man began dieting. He ate three meals a day of meat, fish, or game and lost fifty pounds over the next two years.</p></div></div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186a353816a" style=""><p data-css="tve-u-186a34d0c00" style="text-align: justify;">William Harvey then formulated a dietary regimen based on Banting’s diet. It became a best seller because it worked. In 1951 British clinicians published The Practice of Endocrinology and prescribed a diet near identical to Bantings….</p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" data-css="tve-u-186a3554e2c" style="" tcb-template-name="Pros&#038;Cons 01" tcb-template-id="5efc64ac1ee40d5adf7ae0e7" data-keep-css_id="1"><div class="tve-page-section-out" style="" data-css="tve-u-186a3554e2d"></div><div class="tve-page-section-in tve_empty_dropzone "><div class="thrv_wrapper thrv-columns dynamic-group-kbuvfu1d" data-css="tve-u-186a3554e32" style="--tcb-col-el-width:671.75;"><div class="tcb-flex-row v-2 tcb--cols--2" style="" data-css="tve-u-186a3554e33"><div class="tcb-flex-col" style=""><div class="tcb-col dynamic-group-kbuvfqfl" data-css="tve-u-186a3554e34" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbuvfnzf" data-css="tve-u-186a3554e35" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186a3554e36"></div> <div class="tve-cb"><div class="thrv_wrapper thrv-columns dynamic-group-kbkhfkq3" data-css="tve-u-186a3554e38" style="--tcb-col-el-width:292.375;"><div class="tcb-flex-row v-2 tcb--cols--2 tcb-mobile-no-wrap m-edit tcb-resized" data-css="tve-u-186a3554e39" style=""><div class="tcb-flex-col c-66" data-css="tve-u-186a3580675" style=""><div class="tcb-col dynamic-group-kbkhaj11" data-css="tve-u-186a3554e3a" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbkh3834" data-css="tve-u-186a3554e3b" style=""><h3 class="" data-css="tve-u-186a3554e3c" style="font-size: 20px !important;">Eat as much as you like</h3></div></div></div><div class="tcb-flex-col c-33" data-css="tve-u-186a3580692" style=""><div class="tcb-col dynamic-group-kbkhaqmd" data-css="tve-u-186a3554e3d" style=""><div class="tcb-clear" data-css="tve-u-186a3554e3e"><div class="thrv_wrapper thrv_icon tcb-icon-display tcb-excluded-from-group-item" data-css="tve-u-186a3554e3f" style=""><svg class="tcb-icon" viewBox="0 0 512 512" data-id="icon-thumbs-up-light" data-name="" style=""> <path d="M496.656 285.683C506.583 272.809 512 256 512 235.468c-.001-37.674-32.073-72.571-72.727-72.571h-70.15c8.72-17.368 20.695-38.911 20.695-69.817C389.819 34.672 366.518 0 306.91 0c-29.995 0-41.126 37.918-46.829 67.228-3.407 17.511-6.626 34.052-16.525 43.951C219.986 134.75 184 192 162.382 203.625c-2.189.922-4.986 1.648-8.032 2.223C148.577 197.484 138.931 192 128 192H32c-17.673 0-32 14.327-32 32v256c0 17.673 14.327 32 32 32h96c17.673 0 32-14.327 32-32v-8.74c32.495 0 100.687 40.747 177.455 40.726 5.505.003 37.65.03 41.013 0 59.282.014 92.255-35.887 90.335-89.793 15.127-17.727 22.539-43.337 18.225-67.105 12.456-19.526 15.126-47.07 9.628-69.405zM32 480V224h96v256H32zm424.017-203.648C472 288 472 336 450.41 347.017c13.522 22.76 1.352 53.216-15.015 61.996 8.293 52.54-18.961 70.606-57.212 70.974-3.312.03-37.247 0-40.727 0-72.929 0-134.742-40.727-177.455-40.727V235.625c37.708 0 72.305-67.939 106.183-101.818 30.545-30.545 20.363-81.454 40.727-101.817 50.909 0 50.909 35.517 50.909 61.091 0 42.189-30.545 61.09-30.545 101.817h111.999c22.73 0 40.627 20.364 40.727 40.727.099 20.363-8.001 36.375-23.984 40.727zM104 432c0 13.255-10.745 24-24 24s-24-10.745-24-24 10.745-24 24-24 24 10.745 24 24z"></path> </svg></div></div></div></div></div></div><div class="thrv_wrapper thrv-styled_list dynamic-group-kbuvfko7" data-icon-code="icon-check-regular" style="" data-css="tve-u-186a3554e40"><ul class="tcb-styled-list"><li class="thrv-styled-list-item dynamic-group-kbkh9wwu" data-css="tve-u-186a3554e41" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display dynamic-group-kbkh3s8n tcb-local-vars-root" data-css="tve-u-186a35e93e1" style=""><svg class="tcb-icon" viewBox="0 0 512 512" data-id="icon-check-regular" data-name="" style="color: rgb(10, 176, 89);"> <path d="M435.848 83.466L172.804 346.51l-96.652-96.652c-4.686-4.686-12.284-4.686-16.971 0l-28.284 28.284c-4.686 4.686-4.686 12.284 0 16.971l133.421 133.421c4.686 4.686 12.284 4.686 16.971 0l299.813-299.813c4.686-4.686 4.686-12.284 0-16.971l-28.284-28.284c-4.686-4.686-12.284-4.686-16.97 0z"></path> </svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save dynamic-group-kbkh9l6x" data-css="tve-u-186a3554e43" style="">Meat, fish, fowl </span></li><li class="thrv-styled-list-item dynamic-group-kbkh9wwu" data-css="tve-u-186a3554e41" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display dynamic-group-kbkh3s8n" data-css="tve-u-186a35e93e5" style=""><svg class="tcb-icon" viewBox="0 0 512 512" data-id="icon-check-regular" data-name="" style="color: rgb(10, 176, 89);"> <path d="M435.848 83.466L172.804 346.51l-96.652-96.652c-4.686-4.686-12.284-4.686-16.971 0l-28.284 28.284c-4.686 4.686-4.686 12.284 0 16.971l133.421 133.421c4.686 4.686 12.284 4.686 16.971 0l299.813-299.813c4.686-4.686 4.686-12.284 0-16.971l-28.284-28.284c-4.686-4.686-12.284-4.686-16.97 0z"></path> </svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save dynamic-group-kbkh9l6x" data-css="tve-u-186a3554e43" style="">Eggs</span></li><li class="thrv-styled-list-item dynamic-group-kbkh9wwu" data-css="tve-u-186a3554e41" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display dynamic-group-kbkh3s8n" data-css="tve-u-186a3554e42" style=""><svg class="tcb-icon" viewBox="0 0 512 512" data-id="icon-check-regular" data-name="" style="color: rgb(10, 176, 89);"> <path d="M435.848 83.466L172.804 346.51l-96.652-96.652c-4.686-4.686-12.284-4.686-16.971 0l-28.284 28.284c-4.686 4.686-4.686 12.284 0 16.971l133.421 133.421c4.686 4.686 12.284 4.686 16.971 0l299.813-299.813c4.686-4.686 4.686-12.284 0-16.971l-28.284-28.284c-4.686-4.686-12.284-4.686-16.97 0z"></path> </svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save dynamic-group-kbkh9l6x" data-css="tve-u-186a3554e43" style="">Cheese</span></li><li class="thrv-styled-list-item dynamic-group-kbkh9wwu" data-css="tve-u-186a3554e41" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display dynamic-group-kbkh3s8n" data-css="tve-u-186a3554e44" style=""><svg class="tcb-icon" viewBox="0 0 512 512" data-id="icon-check-regular" data-name="" style="color: rgb(10, 176, 89);"> <path d="M435.848 83.466L172.804 346.51l-96.652-96.652c-4.686-4.686-12.284-4.686-16.971 0l-28.284 28.284c-4.686 4.686-4.686 12.284 0 16.971l133.421 133.421c4.686 4.686 12.284 4.686 16.971 0l299.813-299.813c4.686-4.686 4.686-12.284 0-16.971l-28.284-28.284c-4.686-4.686-12.284-4.686-16.97 0z"></path> </svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save dynamic-group-kbkh9l6x" data-css="tve-u-186a3554e43" style="">Green vegetables</span></li></ul></div></div> </div></div></div><div class="tcb-flex-col" style=""><div class="tcb-col dynamic-group-kbuvfqfl"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbuvfnzf tcb-excluded-from-group-item" data-css="tve-u-186a3554e45" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-186a3554e46"></div> <div class="tve-cb"><div class="thrv_wrapper thrv-columns dynamic-group-kbkhfkq3" data-css="tve-u-186a3554e47" style="--tcb-col-el-width:292.375;"><div class="tcb-flex-row v-2 tcb--cols--2 tcb-mobile-no-wrap m-edit tcb-resized" data-css="tve-u-186a3554e48" style=""><div class="tcb-flex-col c-66" data-css="tve-u-186a358764e" style=""><div class="tcb-col dynamic-group-kbkhaj11" data-css="tve-u-186a3554e3a" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbkh3834" data-css="tve-u-186a3554e49" style=""><h3 class="" data-css="tve-u-186a3554e4a" style="font-size: 20px !important;">Foods to be avoided </h3></div></div></div><div class="tcb-flex-col c-33" data-css="tve-u-186a358766d" style=""><div class="tcb-col dynamic-group-kbkhaqmd" data-css="tve-u-186a3554e3d" style=""><div class="tcb-clear" data-css="tve-u-186a3554e4b"><div class="thrv_wrapper thrv_icon tcb-icon-display" data-css="tve-u-186a3554e4c" style=""><svg class="tcb-icon" viewBox="0 0 512 512" data-id="icon-thumbs-down-light" data-name="" style=""> <path d="M496.656 226.317c5.498-22.336 2.828-49.88-9.627-69.405 4.314-23.768-3.099-49.377-18.225-67.105C470.724 35.902 437.75 0 378.468.014c-3.363-.03-35.508-.003-41.013 0C260.593-.007 195.917 40 160 40h-10.845c-5.64-4.975-13.042-8-21.155-8H32C14.327 32 0 46.327 0 64v256c0 17.673 14.327 32 32 32h96c17.673 0 32-14.327 32-32v-12.481c.85.266 1.653.549 2.382.856C184 320 219.986 377.25 243.556 400.82c9.9 9.9 13.118 26.44 16.525 43.951C265.784 474.082 276.915 512 306.91 512c59.608 0 82.909-34.672 82.909-93.08 0-30.906-11.975-52.449-20.695-69.817h70.15c40.654 0 72.726-34.896 72.727-72.571-.001-20.532-5.418-37.341-15.345-50.215zM128 320H32V64h96v256zm311.273-2.898H327.274c0 40.727 30.545 59.628 30.545 101.817 0 25.574 0 61.091-50.909 61.091-20.363-20.364-10.182-71.272-40.727-101.817-28.607-28.607-71.272-101.818-101.818-101.818H160V72.74h4.365c34.701 0 101.818-40.727 173.09-40.727 3.48 0 37.415-.03 40.727 0 38.251.368 65.505 18.434 57.212 70.974 16.367 8.78 28.538 39.235 15.015 61.996C472 176 472 224 456.017 235.648 472 240 480.1 256.012 480 276.375c-.1 20.364-17.997 40.727-40.727 40.727zM104 272c0 13.255-10.745 24-24 24s-24-10.745-24-24 10.745-24 24-24 24 10.745 24 24z"></path> </svg></div></div></div></div></div></div><div class="thrv_wrapper thrv-styled_list dynamic-group-kbuvfko7" data-icon-code="icon-times-regular" style="" data-css="tve-u-186a3554e4d"><ul class="tcb-styled-list"><li class="thrv-styled-list-item dynamic-group-kbkh9wwu" data-css="tve-u-186a3554e4e" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display dynamic-group-kbkh4pym tcb-local-vars-root" data-css="tve-u-186a3554e4f" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-times-regular" data-name="" style="color: rgb(241, 94, 100);"> <path d="M207.6 256l107.72-107.72c6.23-6.23 6.23-16.34 0-22.58l-25.03-25.03c-6.23-6.23-16.34-6.23-22.58 0L160 208.4 52.28 100.68c-6.23-6.23-16.34-6.23-22.58 0L4.68 125.7c-6.23 6.23-6.23 16.34 0 22.58L112.4 256 4.68 363.72c-6.23 6.23-6.23 16.34 0 22.58l25.03 25.03c6.23 6.23 16.34 6.23 22.58 0L160 303.6l107.72 107.72c6.23 6.23 16.34 6.23 22.58 0l25.03-25.03c6.23-6.23 6.23-16.34 0-22.58L207.6 256z"></path> </svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save dynamic-group-kbkh9l6x" data-css="tve-u-186a3554e50" style="">Bread & everything made with flour</span></li><li class="thrv-styled-list-item dynamic-group-kbkh9wwu" data-css="tve-u-186a3554e51" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display dynamic-group-kbkh4pym" data-css="tve-u-186a3554e52" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-times-regular" data-name="" style="color: rgb(241, 94, 100);"> <path d="M207.6 256l107.72-107.72c6.23-6.23 6.23-16.34 0-22.58l-25.03-25.03c-6.23-6.23-16.34-6.23-22.58 0L160 208.4 52.28 100.68c-6.23-6.23-16.34-6.23-22.58 0L4.68 125.7c-6.23 6.23-6.23 16.34 0 22.58L112.4 256 4.68 363.72c-6.23 6.23-6.23 16.34 0 22.58l25.03 25.03c6.23 6.23 16.34 6.23 22.58 0L160 303.6l107.72 107.72c6.23 6.23 16.34 6.23 22.58 0l25.03-25.03c6.23-6.23 6.23-16.34 0-22.58L207.6 256z"></path> </svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save dynamic-group-kbkh9l6x" data-css="tve-u-186a3554e53" style="">Breakfast cereals</span></li><li class="thrv-styled-list-item dynamic-group-kbkh9wwu" data-css="tve-u-186a3554e54" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display dynamic-group-kbkh4pym" data-css="tve-u-186a3554e55" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-times-regular" data-name="" style="color: rgb(241, 94, 100);"> <path d="M207.6 256l107.72-107.72c6.23-6.23 6.23-16.34 0-22.58l-25.03-25.03c-6.23-6.23-16.34-6.23-22.58 0L160 208.4 52.28 100.68c-6.23-6.23-16.34-6.23-22.58 0L4.68 125.7c-6.23 6.23-6.23 16.34 0 22.58L112.4 256 4.68 363.72c-6.23 6.23-6.23 16.34 0 22.58l25.03 25.03c6.23 6.23 16.34 6.23 22.58 0L160 303.6l107.72 107.72c6.23 6.23 16.34 6.23 22.58 0l25.03-25.03c6.23-6.23 6.23-16.34 0-22.58L207.6 256z"></path> </svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save dynamic-group-kbkh9l6x" data-css="tve-u-186a3554e56" style="">Potatoes & other white root veggies</span></li><li class="thrv-styled-list-item dynamic-group-kbkh9wwu" data-css="tve-u-186a3554e57" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style dynamic-group-kbkh4pym" data-css="tve-u-186a3554e58" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-times-regular" data-name="" style="color: rgb(241, 94, 100);"><path d="M207.6 256l107.72-107.72c6.23-6.23 6.23-16.34 0-22.58l-25.03-25.03c-6.23-6.23-16.34-6.23-22.58 0L160 208.4 52.28 100.68c-6.23-6.23-16.34-6.23-22.58 0L4.68 125.7c-6.23 6.23-6.23 16.34 0 22.58L112.4 256 4.68 363.72c-6.23 6.23-6.23 16.34 0 22.58l25.03 25.03c6.23 6.23 16.34 6.23 22.58 0L160 303.6l107.72 107.72c6.23 6.23 16.34 6.23 22.58 0l25.03-25.03c6.23-6.23 6.23-16.34 0-22.58L207.6 256z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save dynamic-group-kbkh9l6x" data-css="tve-u-186a3554e50" style="">Foods containing sugars & all sweets</span></li></ul></div></div> </div></div></div></div></div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186a353816a" style=""><p data-css="tve-u-186a34d0c00" style="text-align: justify;">The profundity is that if the right foods are eaten (and the right one’s avoided) there is no calorie reducing, counterintuitively, every meal becomes an all-you-can eat protein-fat-fiber buffet. Note that in 1951 when the Brit establishment was advising all-you-can eat to lose weight, two in ten Brits were obese, nowadays it is seven out of ten.</p><p data-css="tve-u-186a34d0c00" style="text-align: justify;"><br></p><p data-css="tve-u-186a34d0c00" style="text-align: justify;">Eat as much as you like and lose body fat. My attorney, being a retro kind of guy, would be advised to look backward for body composition solutions. As Taubes succinctly points out, “The true science tells us that obesity is ultimately the result of a hormonal imbalance, not a caloric one – specifically the stimulation of insulin secretions caused by eating easily digestible, carbohydrate-rich foods: refined carbohydrates, including flour and cereal grains, starchy vegetables, potatoes and rice, and sugars, like sucrose and high-fructose corn syrup. These carbohydrates literally make us fat, and by driving us to accumulate fat, these carbs make us hungrier.” Boom!</p><p data-css="tve-u-186a34d0c00" style="text-align: justify;"><br></p><p data-css="tve-u-186a34d0c00" style="text-align: justify;">Avoid insulin-spiking carbohydrates. We’ve known this since the 1860s. And commonsense prevailed until the 1960s when dietary fat was erroneously identified as the probable cause for heart disease and a low-fat diet prescribed as the antidote. Low-fat became institutionalized as the ideal strategy for weight loss. “Over nutrition,” eating too much fat was the pat rationale for why we became fat.</p><p data-css="tve-u-186a34d0c00" style="text-align: justify;"><br></p><p data-css="tve-u-186a34d0c00" style="text-align: justify;">Hence forth, my attorney and I will eat jumbo shrimp cocktails followed by giant salads, then a massive perfectly prepared bone-in rib-steak. We shall skip the potatoes and desert and get shredded. On alternate days, we shall eat BBQ until we get meat sweats, secure in the knowledge that body fat is being burn because we are denying it those insulin-spiking carbs. No hush puppies, cornbread, or beer for us. But we will console ourselves with brisket and coleslaw, secure in the knowledge that as we are stuffing our faces, we are getting ripped. This “no-carbs - but all you can eat of protein/fat/fiber” ultimatum is not a bad ultimatum as ultimatums go. We shall keep you posted of our progress as we roll into the spring transformative campaign. </p><p data-css="tve-u-186a34d0c00" style="text-align: justify;"><br></p><p data-css="tve-u-186a34d0c00" style="text-align: justify;">Check out some of my other nutritional posts below. Combine intense hardcore training with a sound nutritional strategy and take your springtime gains to the next level.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-186a389624a"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-186a3896fd1" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186a3908aef" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/shape-shifter-lemons-into-lemonade/" target="_blank"><img decoding="async" class="tve_image wp-image-15867" alt="intermittent fasting" data-id="15867" width="228" data-init-width="1330" height="339" data-init-height="339" title="Shape Shifter - Lemons into Lemonade" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/10/shapeshifterbuttonsmall.png" data-width="228" data-link-wrap="true" data-css="tve-u-186a3908b1a" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186a390ab1c" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/control-insulin-for-fat-loss-lose-the-sugar/" target="_blank"><img decoding="async" class="tve_image wp-image-15054" alt="control insulin for fat loss" data-id="15054" width="228" data-init-width="1331" height="339" data-init-height="339" title="Control Insulin for Fat Loss - Lose the Sugar!" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/controlinsulinsmall.png" data-width="228" data-link-wrap="true" data-css="tve-u-186a390ab56" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186a389d532" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/purposeful-primitive-power-nutrition/" target="_blank"><img decoding="async" class="tve_image wp-image-14677" alt="power nutrition" data-id="14677" width="228" data-init-width="1329" height="339" data-init-height="339" title="Purposeful Primitive Power Nutrition" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/pppowernutbuttonsmall.png" data-width="228" data-link-wrap="true" data-css="tve-u-186a390c341" style=""></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186a38ce49f" style=""><p style="text-align: justify;" data-css="tve-u-186a38d7897">Learn more about our philosophies check out our site <a data-css="tve-u-186a38dc735" data-tcb_hover_state_parent="" href="http://functional-strength.org/" target="_blank" class="" style="outline: none;">Functional Strength</a>. 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Ordinary into Extraordinary" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2023/02/alphatribefeatured.jpg" data-width="651" srcset="https://functional-strength.org/wp-content/uploads/2023/02/alphatribefeatured.jpg 651w, https://functional-strength.org/wp-content/uploads/2023/02/alphatribefeatured-300x164.jpg 300w, https://functional-strength.org/wp-content/uploads/2023/02/alphatribefeatured-600x327.jpg 600w" sizes="auto, (max-width: 651px) 100vw, 651px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1867ad34bd0" style=""><p style="text-align: justify;" data-css="tve-u-1867ad39ec3"><em>Boys and men gather in basements, garages, barns and prisons, seeking self-improvement and camaraderie. </em><em>Alpha Tribe 2023: pack leader on the right, wingman acolyte on the left.</em></p></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1867ada7654" style=""><p style="text-align: justify;" data-css="tve-u-1867adaa4a9">Alpha boys refuse to be what they are. They have an inherent, instinctual, intuitive drive that seeks something quite profound: to engineer their very own radical physical transformation. Alphas seek out methodologies that will enable them to ignite their very own metamorphosis, to transform from zero into superhero. The young alpha, never content to be who or what he is, seeks to muscle up, to lean out, to vanquish all opponents. A true alpha always has opponents, and if they don’t they invent or create them. Alpha icons are war heroes and sport stars. Humans that manifest their greatness physically.</p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" style="" data-css="tve-u-1867b098f23" tcb-template-name="Quote 05" tcb-template-id="5efc64c91ee40d5adf7ae0f1" data-keep-css_id="1"><div class="tve-page-section-out" style="" data-css="tve-u-1867b098f07"></div><div class="tve-page-section-in tve_empty_dropzone " style="" data-css="tve-u-1867b098f09"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" style="" data-css="tve-u-1867b098f0a"> <div class="tve-content-box-background" style="" data-css="tve-u-1867b098f0b"></div> <div class="tve-cb" style="" data-css="tve-u-1867b098f0d"><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:673.75;" data-css="tve-u-1867b098f0e"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-1867b098f0f" style=""><div class="tcb-flex-col" data-css="tve-u-1867b098f11" style=""><div class="tcb-col" style=""><div class="thrv_wrapper tve_image_caption" data-css="tve-u-1867b098f12" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-60893" alt="" data-id="60893" width="99" data-init-width="175" height="77" data-init-height="137" title="quotation_mark_afs" loading="lazy" src="//functional-strength.org/wp-content/uploads/tcb_content_templates/images/quotation_mark_afs.png" data-width="99" data-height="77" style="" ml-d="0" data-css="tve-u-1867b098f13"></span></div></div></div><div class="tcb-flex-col" data-css="tve-u-1867b098f14" style=""><div class="tcb-col" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" style="" data-css="tve-u-1867b098f16"> <div class="tve-content-box-background" style="" data-css="tve-u-1867b098f17"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-1867b098f19"><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-1867b098f1a"><p class="tcb-global-text-" data-css="tve-u-1867b098f1b" style="">albert camu</p></div></div></div> </div></div></div></div></div><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-1867b098f1d"><p align="center" style="text-align: justify;" data-css="tve-u-1867b098f1e"><strong><em>Man is the only creature that refuses to be what he is.</em></strong></p></div></div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1867b06c6f3" style=""><p data-css="tve-u-1867b089fea" style="text-align: justify;">No form of exercise has a more profound effect on the human physiology than properly applied progressive resistance training. The job of weight training is to construct new muscle tissue, to grow muscle. When ball-busting weight training is underpinned with nutritional supercompensation (sanctioned gluttony) and augmented with lots of deep, restorative sleep, the “growth cycle” is completed. The growth cycle has its very own cliché, “train the muscle, feed the muscle, rest the muscle, grow (and strengthen) the muscle.”</p><p data-css="tve-u-1867b089fea" style="text-align: justify;"><br></p><p data-css="tve-u-1867b089fec" style="text-align: justify;">If a young alpha male happens to be going through puberty when they commence intense resistance training, results occur with astonishing rapidity. A muscle-building perfect storm occurs when a teenage boy, a resistance training virgin, is suddenly subjected to a properly applied, uber-intense, resistance training regimen. Results are exponentially magnified if the bloodstream is now flooded with a naturally occurring performance enhancing drug: testosterone, and lots of it.</p><p data-css="tve-u-1867b089fec" style="text-align: justify;"><br></p><p data-css="tve-u-1867b089fed" style="text-align: justify;">If such a boy, testosterone-drenched, trains with ferocity, then eats like a starving wolverine, if the same boy sleeps often, deep and long, muscles sprout like fertilized weeds and strength skyrockets. Gains obtained during this magical period last a lifetime. I know, I experienced it firsthand: from age 12 until age 18, I gained 75-pounds of muscle. I obtained my full height, 5-10, at age 12. At age 12, I weighed 120-pounds and could clean and press 120. At age 18, I weighed a ripped 195 and clean and overhead pressed 270 in competition.</p><p data-css="tve-u-1867b089fed" style="text-align: justify;"><br></p><p data-css="tve-u-1867b08c8b4" style="text-align: justify;">When alpha boys discover that there exists a proven method of physical transformation (intense progressive resistance training + massive caloric intake + sleep) they perk up. They refuse to be what they are. Profound results occur with stunning regularity for those teen boys that happen onto a proper resistance training regimen, execute the lifting with the requisite tenacity and ferocity (easy for true wild boys,) underpin the training with tons of restorative calories, and sleep like hibernating bears.</p><p data-css="tve-u-1867b08c8b4" style="text-align: justify;">The raging testosterone of an over-sexed teenage boy comes in handy when power training and seeking to morph from ordinary to extraordinary. It is a mighty combination that never fails to generate profound results. The other boys around such a boy undergoing such a transitory phase sit up and notice. When a lone alpha sets out on this transformative journey of self-discovery (directed at igniting a physiological metamorphosis) and then succeeds, dramatically altering his physique, the other alphas in his circle want to know how he managed to pull it off – what magic did he stumble across that enabled this visible, radical, irrefutable improvement?</p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" style="" data-css="tve-u-1867adc7d69" tcb-template-name="Quote 05" tcb-template-id="5efc64c91ee40d5adf7ae0f1" data-keep-css_id="1"><div class="tve-page-section-out" style="" data-css="tve-u-1867adc7d6a"></div><div class="tve-page-section-in tve_empty_dropzone " style="" data-css="tve-u-1867b066495"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" style="" data-css="tve-u-1867adc7d6d"> <div class="tve-content-box-background" style="" data-css="tve-u-1867adc7d6e"></div> <div class="tve-cb" style="" data-css="tve-u-1867adc7d6f"><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:673.75;" data-css="tve-u-1867adc7d70"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-1867adc7d71" style=""><div class="tcb-flex-col" data-css="tve-u-1867adc7d72" style=""><div class="tcb-col" style=""><div class="thrv_wrapper tve_image_caption" data-css="tve-u-1867adc7d73" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-60893" alt="" data-id="60893" width="99" data-init-width="175" height="77" data-init-height="137" title="quotation_mark_afs" loading="lazy" src="//functional-strength.org/wp-content/uploads/tcb_content_templates/images/quotation_mark_afs.png" data-width="99" data-height="77" style="" ml-d="0" data-css="tve-u-1867adc7d74"></span></div></div></div><div class="tcb-flex-col" data-css="tve-u-1867adc7d75" style=""><div class="tcb-col" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" style="" data-css="tve-u-1867adc7d76"> <div class="tve-content-box-background" style="" data-css="tve-u-1867adc7d77"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-1867adc7d78"><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-1867adc7d79"><p class="tcb-global-text-" data-css="tve-u-1867adc7d7a" style="">camille paglia</p></div></div></div> </div></div></div></div></div><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-1867adc7d7b"><p align="center" style="text-align: justify;" data-css="tve-u-1867adf609c"><strong><em><strong><em>A woman simply is, but a man must become. Masculinity is risky and elusive and achieved by revolt from women, and it is confirmed only by other men.</em></strong></em></strong></p></div></div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1867b0b8f2b" style=""><p data-css="tve-u-1867b0bb619" style="text-align: justify;">There are those that (obviously) know what they are talking about when it comes to radical physical transformation because they themselves are muscle monsters. A man that has constructed massive muscles, someone that has developed tremendous brute power and inhuman strength, speaks with authority. They have street cred because they themselves have morphed from ordinary into extraordinary. A man’s physique is his credentials. A boy or man that succeeds in muscling-up becomes a magnet for other alphas in his vicinity.</p><p data-css="tve-u-1867b0bb619" style="text-align: justify;"><br></p><p data-css="tve-u-1867b0bb619" style="text-align: justify;">Other alphas (and wanna-be alphas) want that transformative knowledge. Real alphas put the knowledge into motion, transforming thought into action. Acolytes seek to train with the uber-alpha. This is how training partners are created. The uber-alpha shows the acolyte alphas the ropes: what to do, how to do it, when to do it, how much, how often. True alphas always err on the side of too much, never too little. They overdo. Overdoing is how limits are exceeded and how capacities are increased. Crazed assaults on current limits are always the favored growth-inducing strategy of crazed youth.</p></div><div class="thrv_wrapper thrv_text_element"><h2 class="">Building the Tribe</h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1867b0b8f2b" style=""><p data-css="tve-u-1867b0f9b30" style="text-align: justify;">Since the 1930s, boys and men have gathered in basements, unheated garages, barns, military bases, prisons, firehouses, et. al, to weight train in a communal fashion. Unlike commercial gyms where everyone goes their own way, does their own thing in their own way, these private gatherings stress men training together. Training partners, following the same script, using the same exercise menu. This creates a vibe, a momentum as men and boys exerts harder when training with those whose opinions they value.</p><p data-css="tve-u-1867b0f9b30" style="text-align: justify;"><br></p><p style="text-align: justify;" data-css="tve-u-1867b0f9b33">Resistance training is the method and barbells and dumbbells are the tools. From 1962 until 1965, I trained alone in the basement of my father’s home. My rapid progress magnetized other athletes. Within two years, fifteen boy lifters gathered twice weekly to train together, five boys on three different lifting platforms. all using the same methodologies, all in pursuit of the same goal: to become inhumanly strong and insanely muscled-up.</p><p style="text-align: justify;" data-css="tve-u-1867b0f9b35"> </p><p style="text-align: justify;" data-css="tve-u-1867b0f9b36">Our junior high school and high school training menu was extensive, whole-body workouts. Three separate plywood platforms were used, 4-5 lifters per platform was ideal for rotation. Everyone worked through clean and press, snatch, clean and jerk, squat, bench press, deadlift, curls, dips, barbell rowing…sessions would last for two hours and there was a lot of show-off lifting – which is good for gains.</p><p data-css="tve-u-1867b0f9b38" style="text-align: justify;"><br></p><p data-css="tve-u-1867b0f9b38" style="text-align: justify;">No one loafed or half-assed it, quite the opposite, this was by invite only…the top football and wrestling team alphas. Training as a group upped everyone’s game: men always lift better when they lift in front of other men, men whose opinion they value. As <a href="https://en.wikipedia.org/wiki/Camille_Paglia" target="_blank">Camille</a> wonderfully notes, “A man must become…masculinity is elusive…only confirmed by other men.” Exactly. The group dynamic lifts all boats.</p><p data-css="tve-u-1867b0f9b38" style="text-align: justify;"><br></p><p data-css="tve-u-1867b11db08" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-1867b120ab4">Fast forward to 2023 and I have recreated the same 1967 “basement vibe.” Only now, instead of a basement, the 2023 alpha tribe gathers in an unheated building outback of a country home at the foot of the Catoctin mountains. This past Sunday I counted 19 lifters, all working through the same training menu on three different lifting platforms. Every attendee started with overhead press before segueing into squats, bench press, deadlift, and arm work. Some added supplemental power cleans and heavy dumbbell work. The session lasts from 9 am to 11 pm. Ages ranged from 14 to 73.</span></p><p data-css="tve-u-1867b11db08" style="text-align: justify;"><span data-css="tve-u-1867b120ab4" style="font-size: 18px;"></span><br></p><p data-css="tve-u-1867b11db0a" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-1867b120ab6">I noted the same predictable communal tribal vibe. A roomful of grown men stopped their training to watch and exhort a skinny 105 pound, 14 year old, in his fifth ever deadlift workout rep 135 for five perfect conventional reps, setting a new personal best. Later that same session we watched his 63 year old father deadlift 485 for 5 reps. The physiques were uniformly lean and muscled. Fantastic techniques were the norm, squats were deep and upright. No deadlifts were dropped, bench presses were arched and precise.</span></p><p data-css="tve-u-1867b11db0a" style="text-align: justify;"><span data-css="tve-u-1867b120ab6" style="font-size: 18px;"></span><br></p><p data-css="tve-u-1867b11db0c" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-1867b120ab8">If on a top set someone was a attempting a PR, a personal record, the entire gym stopped, watched, and exhorted. It puts the young lifters on cloud nine to be watched by (to them) muscle giants. It is gratifying to see that the alpha tribe vibe, the rabid pursuit of radical physical transformation, still resonates.</span></p><p data-css="tve-u-1867b11db0c" style="text-align: justify;"><span data-css="tve-u-1867b120ab8" style="font-size: 18px;"></span><br></p><p data-css="tve-u-1867b11db0d" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-1867b120aba">At this particular alpha male tribal gathering, all the participants were regular people living regular lives. No star athletes, no genetic marvels, no superstars. The facility had zero creature comforts and zero variety. Barebones tools and barebones methods: barbells, dumbbells, kettlebells, period. This setting exemplified the oldest of Old School. Results keep everyone coming back for more. The alpha tribe exists in 2023, reiterating that most basic of progressive resistance facts: there is no school like Old School. </span></p><p data-css="tve-u-1867b11db0d" style="text-align: justify;"><br></p><p data-css="tve-u-1867b11db0d" style="text-align: justify;"><span data-css="tve-u-1867b120aba" style="font-size: 18px;">Check out some of our posts on old school training and my journey from alpha boy to alpha man. </span></p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-1867b156d1f"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-1867b157d54" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-1867b168ec6" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/old-school-training-below-zero/" target="_blank"><img decoding="async" class="tve_image wp-image-16147" alt="old school training" data-id="16147" width="228" data-init-width="1331" height="339" data-init-height="339" title="Old School Training - Below Zero" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/11/oldschoolbelowzerosmall.png" data-width="228" data-link-wrap="true"></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-1867b168ec6" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/strength-training-programs-teen-to-twilight/" target="_blank"><img decoding="async" class="tve_image wp-image-15680" alt="strength training programs" data-id="15680" width="228" data-init-width="1330" height="339" data-init-height="339" title="Strength Training Programs - Teen to Twilight" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/10/strengthtrainingprogramsteensmall.png" data-width="228" data-link-wrap="true"></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-1867b168ec6" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/purposeful-primitive-roots/" target="_blank"><img decoding="async" class="tve_image wp-image-14512" alt="purposeful primitive" data-id="14512" width="228" data-init-width="1330" height="339" data-init-height="339" title="Purposeful Primitive Roots" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/pprootsshortbutton.png" data-width="228" data-link-wrap="true"></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1867b298165" style=""><p style="text-align: justify;" data-css="tve-u-1867b26edae">Learn more about our philosophies check out our site <a data-css="tve-u-1867b27d2e5" data-tcb_hover_state_parent="" href="http://functional-strength.org/" target="_blank" class="" style="outline: none;">Functional Strength</a>. 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I slip in and out during off hours.…</p> The post <a href="https://functional-strength.org/iron-yoga-flexibility-using-weights/">Iron Yoga – Flexibility Using Weights</a> first appeared on <a href="https://functional-strength.org">Functional Strength</a>.]]></description> <content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-18612ab50ee" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16646" alt="iron yoga" data-id="16646" width="640" data-init-width="640" height="360" data-init-height="360" title="Iron Yoga - Flexibility Using Weights" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2023/02/ironyogafeatured.jpg" data-width="640" srcset="https://functional-strength.org/wp-content/uploads/2023/02/ironyogafeatured.jpg 640w, https://functional-strength.org/wp-content/uploads/2023/02/ironyogafeatured-300x169.jpg 300w, https://functional-strength.org/wp-content/uploads/2023/02/ironyogafeatured-600x338.jpg 600w" sizes="auto, (max-width: 640px) 100vw, 640px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18612abd341" style=""><p align="center" data-css="tve-u-18612acbb7a" style="text-align: left;"><strong><em>Using barbells, dumbbells, and kettlebells to “force” flexibility</em></strong></p></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18612abd341" style=""><p style="text-align: justify;" data-css="tve-u-18612afc09b">I train at my local YMCA on the complete downlow. I slip in and out during off hours. I arrive at 6:30 am when they open. Deserted, I lift weights, hit the steam room, swim in the 50 meter pool, follow with a sauna and cold shower. All done within 90 minutes. On those rare occasions I am forced to train at the Y during busy hours, I am immediately reminded why I avoid it. Recently, I had occasion to train on a Saturday at 10 am, primetime at this facility.</p><p data-css="tve-u-18612afc09e" style="text-align: justify;"><br></p><p data-css="tve-u-18612afc09e" style="text-align: justify;">As I worked out, out of the corner of my eye I watched a gruff old man train. I had seen this fellow in here before. He was, in a lot of ways, a fitness cliché, “tight-as-a-drum,” “musclebound,” “stiff-as-a-board,” between sets he lumbered around like an aging Frankenstein, the antithesis of grace and flow. None of which mattered to him: he was too ego-invested in presenting the “I am <em>still </em>massive and powerful.” This guy could not run 25 yards without toppling over and I doubt he could squat all the way down and stand back up more than five times.</p><p data-css="tve-u-18612afc09e" style="text-align: justify;"> </p><p data-css="tve-u-18612afc09f" style="text-align: justify;">Tall, 6-2, grey hair, barrel-chested, he had what Leo Tolstoy called, “old man skinny legs.” In his mid to late sixties, he was intent on showing everyone he still had it. He spent all his training time playing to his strengths while ignoring his obvious weaknesses. His extended workout was exclusive: chest, shoulders, and arms. Lots of flat benching, machine benching, seated overhead presses, seated curls, tricep pushdowns, on and on it went. He was benching when I arrived, and he was flailing away at his shoulders as I left the facility 90 minutes later.</p><p data-css="tve-u-18612afc09f" style="text-align: justify;"><br></p><p data-css="tve-u-18612afc09f" style="text-align: justify;">He wore a tight white t-shirt, this despite it being a 20 degree January day and a cool 70 degrees on the gym floor. I wore two sweatshirts atop my tank top. He purposefully shortened the rep stroke in every exercise, thus enabling the outsized senior citizen to use a whole lot more poundage. He did half reps in the barbell bench press. I doubt he could have done 185 for 5 full range-of-motion paused reps. Be it a tricep pushdown or a seated overhead machine press, his ROM started off short and got shorter as each set progressed.</p><p data-css="tve-u-18612afc0a1" style="text-align: justify;"><br></p><p data-css="tve-u-18612afc0a1" style="text-align: justify;">After every set, he would stand up, red faced, flushed, breathing heavy. Obviously, this was all the cardio this guy got. He wore a massive lifting belt like an outlaw biker would fly club colors. The belt was superfluous since he did no back or leg work. Who needs a massive lifting belt to do a set of flat bench presses, incline presses or seated dumbbell curls? Is the belt protecting his lower back during his lateral raises or tricep pushdowns? The t-shirt was too tight, the belt too big, the expression too severe, and the training too one-dimensional.</p><p data-css="tve-u-18612afc0a1" style="text-align: justify;"><br></p><p data-css="tve-u-18612afc0a1" style="text-align: justify;">While I avoid prime time, this man loves prime time. He craves the attention that no one is really paying. As I watched him half-rep a machine press, I thought “Big fish, small pond.” He pushed most of the stack in the tricep pushdown using a tremendous amount of body English to commence each rep. The jolt would cause the weight to move 6-10 inches. He used this same strategy in all his lifts, his lateral raises with massive bells required tons of heave and moved 10-inches at most.</p><p data-css="tve-u-18612afc0a1" style="text-align: justify;"><br></p><p data-css="tve-u-18612afc0a1" style="text-align: justify;">Watching this 280 pound, greying ox of a man walk around between sets, a shapeless upper body supported by two stilt legs, I was struck how rigid and inflexible he was, how wobbly he was due to no base and no flexibility or agility. He was rigid and growing more rigid with each passing year. He was the polar-opposite of neuroplasticity, i.e., rather than try anything new he continually played to his strengths, so much so that his one-dimensional training had, over time, deformed him, fossilized him, made him stiff and brittle.</p><p data-css="tve-u-18612afc0a1" style="text-align: justify;"><br></p><p data-css="tve-u-18612afc0a1" style="text-align: justify;">His lack of legs, his high center of gravity, his lack of any semblance of cardio fitness, no agility or flexibility – this man was at great risk – as much from falling or tripping as from obvious heart and circulatory issues common to big, aging, out-of-shape people with bad diets and bad habits. If this fellow ever fell, it would be like a redwood and he would not bounce well. For more info on quality training as we age, check out the posts below.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-18612b51661"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-18612b52533" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186318770e0" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/strength-training-programs-teen-to-twilight/" target="_blank"><img decoding="async" class="tve_image wp-image-15680" alt="strength training programs" data-id="15680" width="217" data-init-width="1330" height="339" data-init-height="339" title="Strength Training Programs - Teen to Twilight" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/10/strengthtrainingprogramsteensmall.png" data-width="217" data-link-wrap="true" data-css="tve-u-186367fa31c" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-18631879665" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/strength-training-programs-dare-to-be-weak/" target="_blank"><img decoding="async" class="tve_image wp-image-15731" alt="strength training programs" data-id="15731" width="217" data-init-width="1328" height="339" data-init-height="339" title="Strength Training Programs - Dare to be Weak!" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/10/strengthtrainingbeweakbuttonsmall.png" data-width="217" data-link-wrap="true" data-css="tve-u-186367fbe37" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-18612b59433" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/training-intensity-failure-minus-one/" target="_blank"><img decoding="async" class="tve_image wp-image-16577" alt="training intensity" data-id="16577" width="217" data-init-width="1329" height="339" data-init-height="339" title="Training Intensity - Failure Minus One" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2023/01/trainingintensitysmall.png" data-width="217" data-link-wrap="true" data-css="tve-u-186367fd86e" style=""></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element"><h2 class=""><strong>Enforced Flexibility</strong></h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18612bb60a9" style=""><p data-css="tve-u-18612bc43a9" style="text-align: justify;">Barbells, dumbbells, and kettlebells can (and should) be used to improve flexibility. Tightness can be overcome with weighted implements that force relaxed muscles to stretch further than possible without the additional poundage. Regimented breathing is used to induce muscular relaxation that is further amplified by “forcible elongation” of the targeted muscle or muscle group. Skillful techniques are combined with light payloads to gently extend to end point, the limit, of the same stretch done without augmentation.</p><p data-css="tve-u-18612bc43a9" style="text-align: justify;"><br></p><p data-css="tve-u-18612bc43ab" style="text-align: justify;">Warm muscles are more susceptible to being elongated than cold, stiff muscles. Too that end, “weighted stretching” is done after the targeted muscles are flushed, warm and awake. How this occurs can vary, but keep in mind the indisputable fact that any muscle stretches with greater elasticity when warm and supple than when cold and stiff. Once the targeted muscle is ready, highly specific techniques are used with great precision. Breathing is coordinated with technique to induce the relaxation that must precede elongation.</p><p data-css="tve-u-18612bc43ab" style="text-align: justify;"><br></p><p style="text-align: justify;" data-css="tve-u-18612bc43ac">Weighted stretching can range in complexity from the simple-Simon hang technique to the highly complex techniques used in ultra-deep squatting. In the ultra-deep squat, the desired degree of stretch is easiest attained in the goblet squat, using a kettlebell or dumbbell. While the dead-hang simply requires hanging for time, the ultra-deep squat has ten technical points to consider.</p></div><div class="thrv_wrapper thrv-numbered_list" data-start-number="1" data-number-increment="1" data-css="tve-u-18612c06343" style=""><ol class="tcb-numbered-list"><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-18612c07bf6" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-18612c097d5" style=""><span class="tcb-numbered-list-index" style="">1</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-18612c071d9" style="">Stand erect with a kettlebell or dumbbell tucked beneath the chin</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-18612c07bf6" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-18612c097d5" style=""><span class="tcb-numbered-list-index" style="">2</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-18612c071d9" style="">Break the knees, sit down and back</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-18612c07bf6" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-18612c097d5" style=""><span class="tcb-numbered-list-index" style="">3</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-18612c071d9" style="">Torso, head, and shoulders are upright – fix eyes high</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-18612c07bf6"><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-18612c097d5" style=""><span class="tcb-numbered-list-index" style="">4</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-18612c071d9" style="">Inhale to parallel</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-18612c07bf6"><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-18612c097d5" style=""><span class="tcb-numbered-list-index" style="">5</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-18612c071d9" style="">Knees pinned out on descent and ascent</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-18612c07bf6"><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-18612c097d5" style=""><span class="tcb-numbered-list-index" style="">6</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-18612c071d9" style="">At parallel, <em>forcibly exhale</em>, consciously relax thigh muscles</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-18612c07bf6"><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-18612c097d5" style=""><span class="tcb-numbered-list-index">7</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-18612c071d9" style="">Let the poundage push the torso to the bottommost position</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-18612c07bf6"><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-18612c097d5" style=""><span class="tcb-numbered-list-index" style="">8</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-18612c071d9" style="">Maintain upright-ness</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-18612c07bf6"><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-18612c097d5" style=""><span class="tcb-numbered-list-index" style="">9</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-18612c071d9" style="">Reengage, inhale, arise</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-18612c07bf6"><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-18612c097d5" style=""><span class="tcb-numbered-list-index" style="">10</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-18612c071d9" style="">Arising use one of three rep speeds: grind (purposefully slowed) normal, or explosive</span></li></ol></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18612c9187a" style=""><p data-css="tve-u-18612ca345f" style="text-align: justify;">For more info on how to maximize our signature techniques check out the posts below.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-18636754278"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-186367552c7" style=""><div class="tcb-flex-col" data-css="tve-u-18636750f89" style=""><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-1863675a960" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/old-school-training-below-zero/" target="_blank"><img decoding="async" class="tve_image wp-image-16147" alt="old school training" data-id="16147" width="217" data-init-width="1331" height="339" data-init-height="339" title="Old School Training - Below Zero" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/11/oldschoolbelowzerosmall.png" data-width="217" data-link-wrap="true" data-css="tve-u-186367d87ce" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186367d6ab6" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/old-school-training-goblet-squat/" target="_blank"><img decoding="async" class="tve_image wp-image-15793" alt="old school training" data-id="15793" width="217" data-init-width="1330" height="339" data-init-height="339" title="Old School Training - Goblet Squat" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/10/oldschoolgobletbuttonsmall.png" data-width="217" data-link-wrap="true" data-css="tve-u-186367d6ae5" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-186367d4e81" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/old-school-training-smith-machine/" target="_blank"><img decoding="async" class="tve_image wp-image-15919" alt="old school training" data-id="15919" width="217" data-init-width="1330" height="339" data-init-height="339" title="Old School Training - Smith Machine" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/11/oldschoolsmithmachinebuttonsmall.png" data-width="217" data-link-wrap="true" data-css="tve-u-186367d4eaa" style=""></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18612c9187a"><p data-css="tve-u-18612ca345f" style="text-align: justify;">If the gruff oldster got smart and applied some neuroplasticity and joined a conventional yoga class, even the easiest asana, say a cobra pose, would prove insurmountable for our stiff-as-a-board oldster. This man has a difficult time getting his shoes and socks on and off due to a big gut and zero hip or leg flexibility. He needs some Iron Yoga.</p><p data-css="tve-u-18612ca345f" style="text-align: justify;"><br></p><p data-css="tve-u-18612ca345f" style="text-align: justify;">Below are some weighted stretches that I would recommend. Also you can check out Jujimufu's new book "<a href="http://legendaryflexibility.com/" target="_blank" class="" style="outline: none;" data-css="tve-u-1863671e22c" data-tcb_hover_state_parent="">Legendary Flexibility</a>" by clicking the link. I was inspired to write this post after reading this book as it confirmed techniques that I have been utilizing with everyone from elite to average for many years. </p></div><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-18628a1783e"><h2 class="" data-css="tve-u-18628a1783f" style="text-align: left;"><strong>Weighted Stretches</strong></h2></div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a24a9a" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a4186c"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628ad7e67" style=""><p style="text-align: justify;" data-css="tve-u-18628a81998"><strong>Ass-on-heels squats: </strong>stretches glutes, hamstrings, quadriceps, abductors and adductors.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628abbe05"><strong>Calf stretch:</strong> stand on a stairstep, single or both legs, hold a dumbbell, allow the weight to stretch calves.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628abbe05"><strong>Hamstring stretch: </strong>Romanian deadlift with light weight, exhale, relax, sink deep, arise slowly, hams.<strong></strong></p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628aed27f"><strong>Dumbbell bench press:</strong> with bells on chest at start position, exhale, relax, feel the pec/shoulder stretch.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628b0387e"><strong>Dead-hang stretch:</strong> strap up, hang on a pull-up bar for time, incredible shoulder/lat stretch.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628b16bd4"><strong>Dip bottom position:</strong> in the bottom position of a dip, exhale, relax; delts, pecs, triceps maximally stretched.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628b258fb"><strong>Erector stretch:</strong> stiff-leg deadlift with bar or bells, stand erect, lower slow and precise with bowed spine.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628b43d18"><strong>Bicep stretch:</strong> assume bottom position of preacher curl, light bells or bar, relax, lose tension, feel stretch.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628b43d18"><strong>Triceps stretch:</strong> single-dumbbell overhead tricep press, lower behind neck, relax, lose tension, stretch triceps.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628b43d18"><strong>Hurdler stretches for quads:</strong> knee down, lay back until pain point, repeat for sets and reps.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18628a3613e" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628b43d18"><strong>Lat stretch:</strong> single-dumbbell pullover, lie on a bench, both hands under one end of bell, lower behind head.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-186329b177b" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18628a98ca4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18628aba9ab" style=""><p style="text-align: justify;" data-css="tve-u-18628b43d18"><strong>Bicep stretch:</strong> the skin-the-cat move on the chin bar stretches the biceps with great precision.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-186329cac69" style=""><p style="text-align: justify;" data-css="tve-u-186329cc8e8">Learn more about our philosophies check out our site <a data-css="tve-u-186367b2e19" data-tcb_hover_state_parent="" href="http://functional-strength.org/" target="_blank" class="" style="outline: none;">Functional Strength</a>. 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In my estimation the single most important factor for obtaining the bountiful physiological gifts…</p> The post <a href="https://functional-strength.org/training-intensity-failure-minus-one/">Training Intensity – Failure Minus One</a> first appeared on <a href="https://functional-strength.org">Functional Strength</a>.]]></description> <content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-185c51e85d6" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16515" alt="training intensity" data-id="16515" width="550" data-init-width="550" height="395" data-init-height="395" title="Training Intensity - Failure Minus One" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2023/01/trainingintensityfeatured.jpg" data-width="550" srcset="https://functional-strength.org/wp-content/uploads/2023/01/trainingintensityfeatured.jpg 550w, https://functional-strength.org/wp-content/uploads/2023/01/trainingintensityfeatured-300x215.jpg 300w" sizes="auto, (max-width: 550px) 100vw, 550px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185c5235b37" style=""><p data-css="tve-u-185c5247af9" style="text-align: justify;">I have been in the progressive resistance trenches for 60 years. In my estimation the single most important factor for obtaining the bountiful physiological gifts associated with properly performed progressive resistance training is <em>intensity</em>. As it applies to progressive resistance training, what exactly is intensity? Intensity is how close the trainee comes to 100% of their momentary capacity. If a man can lift 100 pounds, be it for 1 rep or 100 reps, if he lifts 70 pounds, be it for 1 rep or 100 reps, he is operating at 70% of capacity. My empirical experience is that the bountiful benefits associated with proper progressive resistance training are triggered, not at 70% intensities but at 100% of capacity, or better yet, 102% of capacity.</p></div><div class="thrv_wrapper thrv_text_element"><h2 class=""><strong>Physiological Impossibilities</strong></h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185c5235b37" style=""><p data-css="tve-u-185c5247af9" style="text-align: justify;">Nothing of any physiological significance happens unless the human body exerts on a herculean level. Ordinary resistance training does not reap extraordinary results. The targeted muscle or muscle group need be pushed to the cusp of current capacities in some manner. What is the physiological incentive for the body to favorably reconfigure itself (strengthen, build muscle) in response to doing what we are already capable of? To increase lean muscle mass and experience a concurrent increase in raw power, the athlete must exceed current limits.</p><p data-css="tve-u-185c5247af9" style="text-align: justify;"><br></p><p data-css="tve-u-185c5247af9" style="text-align: justify;">Why would the body grow muscle and grow stronger performing at 80% of what you are capable of? At best, an 80% effort is treading water, maintaining what we have already attained. How could a sub-maximal effort create incredible results? Real results are dependent on generating exercise intensities that carry muscles up to, and then past current capacities, thereby triggering hypertrophy.</p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" style="" data-css="tve-u-185c5306344" tcb-template-name="Quote 05" tcb-template-id="5efc64c91ee40d5adf7ae0f1" data-keep-css_id="1"><div class="tve-page-section-out" style="" data-css="tve-u-185c5306345"></div><div class="tve-page-section-in tve_empty_dropzone " style="" data-css="tve-u-185c5306346"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" style="" data-css="tve-u-185c5306347"> <div class="tve-content-box-background" style="" data-css="tve-u-185c5306348"></div> <div class="tve-cb" style="" data-css="tve-u-185c5306349"><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:673.75;" data-css="tve-u-185c530634a"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-185c530634b" style=""><div class="tcb-flex-col" data-css="tve-u-185c530634d" style=""><div class="tcb-col" style=""><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185c530634e" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-60893" alt="" data-id="60893" width="58" data-init-width="175" height="137" data-init-height="137" title="quotation_mark_afs" loading="lazy" src="//functional-strength.org/wp-content/uploads/tcb_content_templates/images/quotation_mark_afs.png" data-width="58" style="" ml-d="0" data-css="tve-u-185c530634f"></span></div></div></div><div class="tcb-flex-col" data-css="tve-u-185c5306350" style=""><div class="tcb-col" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" style="" data-css="tve-u-185c5306351"> <div class="tve-content-box-background" style="" data-css="tve-u-185c5306352"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185c5306353"><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-185c5306354"><p class="tcb-global-text-" data-css="tve-u-185c5306355" style="">marty gallagher</p></div></div></div> </div></div></div></div></div><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-185c5306356"><p class="tcb-global-text-" style="text-align: justify;" data-css="tve-u-185c5306357"><strong><em>We become more than what we are by doing more than what we are capable of.</em></strong></p></div></div> </div><div class="thrv_wrapper thrv_text_element"><h2 class=""><strong><strong>Cellular Nuclear Fission</strong></strong></h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185c5235b37" style=""><p data-css="tve-u-185c5247af9" style="text-align: justify;">Muscle growth is initiated by continual and consistent stressing of a muscle. In response to repeated overload, in response to overwhelming stress applied on a continual basis, the body, as a defensive measure, grows new muscle, this to cope with the ongoing limit-assaulting training tactics. Submaximal stress is insufficient to cause the physiological freak-out that trigger hypertrophy.</p><p data-css="tve-u-185c5247af9" style="text-align: justify;"><br></p><p data-css="tve-u-185c5247af9" style="text-align: justify;"><em>How does a resistance-trainer ensure that they have trained hard enough to trigger hypertrophy and experience concurrent strength gains?</em> One surefire way is to rep a poundage until you cannot perform anther rep. You have given 100%. You have done all you can do. On good days you might hit 102%, i.e., set a new personal rep and poundage record for that particular exercise using that particular technique. You have taken yourself to the limit of your capacity on that day and at that time. You have done your hypertrophic duty.</p><p data-css="tve-u-185c5247af9" style="text-align: justify;"><br></p><p data-css="tve-u-185c5247af9" style="text-align: justify;"><em>What more can you do than all you can do?</em> 100% effort is exemplified by pushing or pulling until you are unable to push or pull another rep. 100% capacity shifts day to day, week to week, year to year; during a good week you bench press 200x10 and the next week you are stressed and must work overtime and can only manage 200x7. The following week you get a raise, met a hot new girl and bench 200x12. The goal remains to attain 100% of capacity, be it diminished, normal or enhanced.</p><p data-css="tve-u-185c5247af9" style="text-align: justify;"><br></p><p data-css="tve-u-185c5247af9" style="text-align: justify;">It is not necessary to (literally) fail with a repetition to obtain the bountiful benefits You do not have to attempt a repetition that you know you are incapable of. If rep five is barely completed, no need to engage in rep six, one doomed to fail. I call this strategy of knowing how to do enough and when to quit (utter and complete) a rep - <strong>Failure Minus One.</strong></p></div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" style="" data-css="tve-u-185c5306347"> <div class="tve-content-box-background" style="" data-css="tve-u-185c5306348"></div> <div class="tve-cb" style="" data-css="tve-u-185c5306349"><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:673.75;" data-css="tve-u-185c530634a"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-185c530634b" style=""><div class="tcb-flex-col" data-css="tve-u-185c530634d" style=""><div class="tcb-col" style=""><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185c530634e" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-60893" alt="" data-id="60893" width="58" data-init-width="175" height="137" data-init-height="137" title="quotation_mark_afs" loading="lazy" src="//functional-strength.org/wp-content/uploads/tcb_content_templates/images/quotation_mark_afs.png" data-width="58" style="" ml-d="0" data-css="tve-u-185c530634f"></span></div></div></div><div class="tcb-flex-col" data-css="tve-u-185c5306350" style=""><div class="tcb-col" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" style="" data-css="tve-u-185c5306351"> <div class="tve-content-box-background" style="" data-css="tve-u-185c5306352"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185c5306353"><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-185c5306354"><p class="tcb-global-text-" data-css="tve-u-185c5306355" style="">marty gallagher</p></div></div></div> </div></div></div></div></div><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-185c5306356"><p class="tcb-global-text-" style="text-align: justify;" data-css="tve-u-185c5306357"><strong><em>Hypertrophy is not a gradual event; hypertrophy is the cellular equivalent of a nuclear detonation.</em></strong></p></div></div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element"><h2 class=""><strong>Resistance Training Variables</strong></h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185c5459974" style=""><p style="text-align: justify;" data-css="tve-u-185c544c6f0">Resistance training machine have frozen motor pathways. Free-weights, barbells, dumbbells, and kettlebells are instable and wobble around as you push or pull them. Free-weights require the trainee cut a motor-pathway through time and space. Muscle stabilizers must spring into action controlling a barbell or dumbbells. Free weights cause muscle-stabilizers to fire maximally as they struggle to keep the “free” (free to go astray with disastrous results) weights moving along in the proper pathway using the proper rep speed for the proscribed number of reps. Therefore, resistance machines that mimic free-weight exercise produce fewer results for the same amount of work.</p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" data-css="tve-u-185c54bb1ba" style="" tcb-template-name="List of Steps 04" tcb-template-id="5efc64a811df3769fb4912b2" data-keep-css_id="1"><div class="tve-page-section-out"></div><div class="tve-page-section-in tve_empty_dropzone " style="" data-css="tve-u-185c54bb1bb"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185c54bb1be" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1bf"></div> <div class="tve-cb" data-css="tve-u-185c54bb1c0" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185c54bb1c2" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54cf0c2"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185c54bb1c4"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185c54bb1c5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54c4296"></div> <div class="tve-cb" style="" data-css="tve-u-185c54bb1c7"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185c54bb1c8"><div class="tcb-plain-text" data-css="tve-u-185c54bb1c9" style="text-align: center;"><strong>the rested effort</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185c54bb1ca" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-185c54bb1cb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1cc"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185c54bb1cf" style=""><p data-css="tve-u-185c54bb1d0" style="text-align: justify;">Muscle, strength and power are optimized when an athlete engages in a 102% effort when 100% rested. Conversely, results will be less than optimal is the trainee trains before attaining 100% recovery. Learn more about training recovery below.</p></div><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185c554445b" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/training-recovery-the-rested-effort/" target="_blank"><img decoding="async" class="tve_image wp-image-16343" alt="training recovery" data-id="16343" width="261" data-init-width="1329" height="339" data-init-height="339" title="Training Recovery - The Rested Effort" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/trainingrecoverysmall.png" data-width="261" data-link-wrap="true" data-css="tve-u-185c5550af1" style=""></a></span></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185c54bb1be" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d1"></div> <div class="tve-cb" data-css="tve-u-185c54bb1c0" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185c54bb1c2" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54cf0c6"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185c54bb1c4"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185c54bb1c5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54c429a"></div> <div class="tve-cb" style="" data-css="tve-u-185c54bb1c7"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185c54bb1c8"><div class="tcb-plain-text" data-css="tve-u-185c54bb1d2" style="text-align: center;"><strong>signature techniques</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185c54bb1ca" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k tcb-excluded-from-group-item" data-css="tve-u-185c55a5a7a" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d3"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185c54bb1cf" style=""><p data-css="tve-u-185c54bb1d4" style="text-align: justify;">The techniques our school of strength champions were developed in pursuit of world records; world records that were successfully attained. Learn more about our signature techniques below.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:651.75;" data-css="tve-u-185c558aff5"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-185c558beda" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185c55f4b65" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/old-school-training-core4/" target="_blank"><img decoding="async" class="tve_image wp-image-14880" alt="old school training" data-id="14880" width="207" data-init-width="1329" height="339" data-init-height="339" title="Old School Training - Core4" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/oldschooltrainingcore4small.png" data-width="207" data-link-wrap="true" data-css="tve-u-185c55f4b8e" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185c55f6ae3" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/old-school-training-goblet-squat/" target="_blank"><img decoding="async" class="tve_image wp-image-15793" alt="old school training" data-id="15793" width="207" data-init-width="1330" height="339" data-init-height="339" title="Old School Training - Goblet Squat" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/10/oldschoolgobletbuttonsmall.png" data-width="207" data-link-wrap="true" data-css="tve-u-185c55f6b12" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185c5592189" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/old-school-training-below-zero/" target="_blank"><img decoding="async" class="tve_image wp-image-16147" alt="old school training" data-id="16147" width="207" data-init-width="1331" height="339" data-init-height="339" title="Old School Training - Below Zero" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/11/oldschoolbelowzerosmall.png" data-width="207" data-link-wrap="true" data-css="tve-u-185c55f8e17" style=""></a></span></div></div></div></div></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185c54bb1be" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d5"></div> <div class="tve-cb" data-css="tve-u-185c54bb1c0" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185c54bb1c2" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c3"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185c54bb1c4"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185c54bb1c5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c6"></div> <div class="tve-cb" style="" data-css="tve-u-185c54bb1c7"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185c54bb1c8"><div class="tcb-plain-text" data-css="tve-u-185c54bb1d6" style="text-align: center;"><strong>Full & Complete ROM</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185c54bb1ca" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-185c54bb1cb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d7"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185c54bb1cf" style=""><p data-css="tve-u-185c54bb1d8" style="text-align: justify;">Partial rep strokes yield partial results. Full range-of-motion using compound multi-joint free-weight exercises strengthens muscles over the entire rep stroke.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185c54bb1be" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d5"></div> <div class="tve-cb" data-css="tve-u-185c54bb1c0" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185c54bb1c2" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c3"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185c54bb1c4"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185c54bb1c5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c6"></div> <div class="tve-cb" style="" data-css="tve-u-185c54bb1c7"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185c54bb1c8"><div class="tcb-plain-text" data-css="tve-u-185c54bb1d6" style="text-align: center;"><strong>emphasize the eccentric</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185c54bb1ca" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-185c54bb1cb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d7"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185c54bb1cf" style=""><p data-css="tve-u-185c54bb1d8" style="text-align: justify;">The negative, the eccentric portion of every rep is emphasized. The perfectly executed eccentric rep builds “coiling power.” A perfect eccentric makes an explosive concentric relatively easy.<strong> </strong></p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185c54bb1be" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d5"></div> <div class="tve-cb" data-css="tve-u-185c54bb1c0" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185c54bb1c2" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c3"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185c54bb1c4"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185c54bb1c5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c6"></div> <div class="tve-cb" style="" data-css="tve-u-185c54bb1c7"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185c54bb1c8"><div class="tcb-plain-text" data-css="tve-u-185c54bb1d6" style="text-align: center;"><strong>differing rep ranges</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185c54bb1ca" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-185c54bb1cb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d7"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185c54bb1cf" style=""><p data-css="tve-u-185c54bb1d8" style="text-align: justify;">The antidote to stagnation is instituting contrasting training strategies. Periodically the component parts of the periodized strategy need be alternated and rotated. Iron masters understand that limit lifting in different rep ranges has a differing physiological impact.</p></div><div class="thrv_wrapper thrv-styled_list" data-icon-code="icon-dumbbell-solid" data-css="tve-u-185ca5c07ea" style=""><ul class="tcb-styled-list"><li class="thrv-styled-list-item" data-css="tve-u-185ca5c6251" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-local-vars-root tcb-icon-display" data-css="tve-u-185ca5c3b13" style=""><svg class="tcb-icon" viewBox="0 0 640 512" data-id="icon-dumbbell-solid" data-name="" style=""><path d="M104 96H56c-13.3 0-24 10.7-24 24v104H8c-4.4 0-8 3.6-8 8v48c0 4.4 3.6 8 8 8h24v104c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V120c0-13.3-10.7-24-24-24zm528 128h-24V120c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v272c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h24c4.4 0 8-3.6 8-8v-48c0-4.4-3.6-8-8-8zM456 32h-48c-13.3 0-24 10.7-24 24v168H256V56c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v400c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h128v168c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V56c0-13.3-10.7-24-24-24z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-185ca5c5bb1" style=""><div style="text-align: justify;">1-3 reps: Pure power and strength - peaks strength, ideal for ending a periodized cycle.</div></span></li><li class="thrv-styled-list-item" data-css="tve-u-185ca5c6251" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-185ca5c3b13" style=""><svg class="tcb-icon" viewBox="0 0 640 512" data-id="icon-dumbbell-solid" data-name="" style=""><path d="M104 96H56c-13.3 0-24 10.7-24 24v104H8c-4.4 0-8 3.6-8 8v48c0 4.4 3.6 8 8 8h24v104c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V120c0-13.3-10.7-24-24-24zm528 128h-24V120c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v272c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h24c4.4 0 8-3.6 8-8v-48c0-4.4-3.6-8-8-8zM456 32h-48c-13.3 0-24 10.7-24 24v168H256V56c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v400c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h128v168c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V56c0-13.3-10.7-24-24-24z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-185ca5c5bb1" style=""><div style="text-align: justify;">3-5 reps: Excellent balance between super-low rep strength peaking and higher rep <a href="https://en.wikipedia.org/wiki/Hypertrophy" target="_blank" class="" style="outline: none;" data-css="tve-u-185ca7fb736" data-tcb_hover_state_parent="">hypertrophy</a>.</div></span></li><li class="thrv-styled-list-item" data-css="tve-u-185ca5c6251" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-185ca5c3b13" style=""><svg class="tcb-icon" viewBox="0 0 640 512" data-id="icon-dumbbell-solid" data-name="" style=""><path d="M104 96H56c-13.3 0-24 10.7-24 24v104H8c-4.4 0-8 3.6-8 8v48c0 4.4 3.6 8 8 8h24v104c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V120c0-13.3-10.7-24-24-24zm528 128h-24V120c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v272c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h24c4.4 0 8-3.6 8-8v-48c0-4.4-3.6-8-8-8zM456 32h-48c-13.3 0-24 10.7-24 24v168H256V56c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v400c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h128v168c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V56c0-13.3-10.7-24-24-24z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-185ca5c5bb1" style=""><div style="text-align: justify;">6-10 reps: Ideal for maximizing hypertrophy - to optimize gains a nutritional component is needed.</div></span></li><li class="thrv-styled-list-item" data-css="tve-u-185ca5c6251" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-185ca5d300c" style=""><svg class="tcb-icon" viewBox="0 0 640 512" data-id="icon-dumbbell-solid" data-name="" style=""><path d="M104 96H56c-13.3 0-24 10.7-24 24v104H8c-4.4 0-8 3.6-8 8v48c0 4.4 3.6 8 8 8h24v104c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V120c0-13.3-10.7-24-24-24zm528 128h-24V120c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v272c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h24c4.4 0 8-3.6 8-8v-48c0-4.4-3.6-8-8-8zM456 32h-48c-13.3 0-24 10.7-24 24v168H256V56c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v400c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h128v168c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V56c0-13.3-10.7-24-24-24z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-185ca5c5bb1" style=""><div style="text-align: justify;">10-15 reps: Cross the threshold from strength and hypertrophy into strength endurance.</div></span></li><li class="thrv-styled-list-item" data-css="tve-u-185ca5c6251" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root" data-css="tve-u-185ca5d353f" style=""><svg class="tcb-icon" viewBox="0 0 640 512" data-id="icon-dumbbell-solid" data-name="" style=""><path d="M104 96H56c-13.3 0-24 10.7-24 24v104H8c-4.4 0-8 3.6-8 8v48c0 4.4 3.6 8 8 8h24v104c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V120c0-13.3-10.7-24-24-24zm528 128h-24V120c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v272c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h24c4.4 0 8-3.6 8-8v-48c0-4.4-3.6-8-8-8zM456 32h-48c-13.3 0-24 10.7-24 24v168H256V56c0-13.3-10.7-24-24-24h-48c-13.3 0-24 10.7-24 24v400c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V288h128v168c0 13.3 10.7 24 24 24h48c13.3 0 24-10.7 24-24V56c0-13.3-10.7-24-24-24z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-185ca5c5bb1" style=""><div style="text-align: justify;">15-50 reps: High rep resistance training increases muscle mitochondria density - endurance skyrockets.</div></span></li></ul></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185c54bb1be" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d5"></div> <div class="tve-cb" data-css="tve-u-185c54bb1c0" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185c54bb1c2" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c3"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185c54bb1c4"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185c54bb1c5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c6"></div> <div class="tve-cb" style="" data-css="tve-u-185c54bb1c7"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185c54bb1c8"><div class="tcb-plain-text" data-css="tve-u-185c54bb1d6" style="text-align: center;"><strong>differing rep speeds</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185c54bb1ca" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-185c54bb1cb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d7"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185c54bb1cf" style=""><p data-css="tve-u-185c54bb1d8" style="text-align: justify;">Before every set, the trainee should consciously select one of three rep speeds: purposefully slowed (grind,) normal (neither grind nor explosive) purposefully accelerated (explosive.)</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185c54bb1be" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d5"></div> <div class="tve-cb" data-css="tve-u-185c54bb1c0" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185c54bb1c2" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c3"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185c54bb1c4"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185c54bb1c5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c6"></div> <div class="tve-cb" style="" data-css="tve-u-185c54bb1c7"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185c54bb1c8"><div class="tcb-plain-text" data-css="tve-u-185c54bb1d6" style="text-align: center;"><strong>differing "set" strategies</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185c54bb1ca" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k tcb-excluded-from-group-item" data-css="tve-u-185ca6cba53" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d7"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185c54bb1cf" style=""><p data-css="tve-u-185c54bb1d8" style="text-align: justify;">Another effective training strategy is to pendulum swing from lone top sets to multiple top sets with a static poundage. Contrast is King, the surefire stagnation-buster. Learn more about injecting contrast into your training below.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:651.75;" data-css="tve-u-185c558aff5"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-185c558beda" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185c55f4b65" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/boost-muscle-growth-legislate-contrast/" target="_blank"><img decoding="async" class="tve_image wp-image-16498" alt="boost muscle growth" data-id="16498" width="207" data-init-width="1332" height="339" data-init-height="339" title="Boost Muscle Growth - Legislate Contrast" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2023/01/boostmusclesmall.png" data-width="207" data-link-wrap="true" data-css="tve-u-185c55f4b8e" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185c55f6ae3" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/thesis-antithesis-synthesis-legislate-contrast/" target="_blank"><img decoding="async" class="tve_image wp-image-14515" alt="thesis, antithesis, synthesis" data-id="14515" width="207" data-init-width="1329" height="339" data-init-height="339" title="Thesis, Antithesis, Synthesis - Legislate Contrast" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/thesisantishortbutton.png" data-width="207" data-link-wrap="true" data-css="tve-u-185c55f6b12" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185c5592189" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/turn-weakness-into-strength/" target="_blank"><img decoding="async" class="tve_image wp-image-14514" alt="turn weakness into strength" data-id="14514" width="207" data-init-width="1329" height="339" data-init-height="339" title="Turn Weakness into Strength" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/weaknesstostrengthshortbutton.png" data-width="207" data-link-wrap="true" data-css="tve-u-185c55f8e17" style=""></a></span></div></div></div></div></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185c54bb1be" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d5"></div> <div class="tve-cb" data-css="tve-u-185c54bb1c0" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185c54bb1c2" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c3"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185c54bb1c4"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185c54bb1c5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1c6"></div> <div class="tve-cb" style="" data-css="tve-u-185c54bb1c7"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185c54bb1c8"><div class="tcb-plain-text" data-css="tve-u-185c54bb1d6" style="text-align: center;"><strong>intensity enhancers</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185c54bb1ca" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-185c54bb1cb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185c54bb1d7"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185c54bb1cf" style=""><p data-css="tve-u-185c54bb1d8" style="text-align: justify;">These are designed to “disadvantage” a lift, i.e., make it harder. Intensity enhancers include paused reps, drop sets, forced reps, exaggerated ROM, grind speed, pulling off blocks, straps, etc.</p></div></div> </div></div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element"><h2 class=""><strong>How to Train Intensely Yet Safely</strong></h2></div><div class="thrv_wrapper thrv_text_element"><p data-css="tve-u-185ca73daf5" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-185ca73d828">Regardless, if you are a resistance training rookie or an iron veteran, going to the cusp of our current capacities, trying to improve and exceed those capacities, while maximally productive can be dangerous and injurious. Anytime we seek to equal or exceed what we are capable of injury lies in wait. The iron elite understand that proper technique, and total and complete adherence to that technique, will keep the trainee safe. If the trainee adheres to these full ROM signature exercise techniques and if the athlete stays within the technical boundaries of that technique, the lifter can lift maximally safely and consistently. Injury occurs when the lifter strays outside the technical boundaries of a lift.</span></p><p data-css="tve-u-185ca73daf5" style="text-align: justify;"><span data-css="tve-u-185ca73d828" style="font-size: 18px;"></span><br></p><p data-css="tve-u-185ca73daf7" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-185ca73d82c">Occasionally those that operate at the outer limits will fail with a rep. They fail with integrity rather than succeed by breaking form to complete a rep. The ideal rep is the barely completed final rep of a limit-exceeding set. No need to embark on a Kamikaze suicide rep you stand no chance of completing. Gains are attained by assaulting the barriers of our current capacities. Want more chest muscle? Set a new personal record in the 5-rep touch-and-go bench press. New personal records in the core exercises using pristine techniques ensure you reap all the bountiful benefits of a proper resistance training program. Nothing less than herculean effort will suffice. </span><strong><span style="font-size: 18px;" data-css="tve-u-185ca73d82e"> </span></strong></p><p data-css="tve-u-185ca73daf7" style="text-align: justify;"><strong><span data-css="tve-u-185ca73d82e" style="font-size: 18px;"></span></strong><br></p><p data-css="tve-u-185ca73daf7" style="text-align: justify;"><strong><span data-css="tve-u-185ca73d82e" style="font-size: 18px;"></span></strong><span data-css="tve-u-185ca73d82e" style="font-size: 18px;">Learn more about my championship strength mentors below.</span><span data-css="tve-u-185ca73d82e" style="font-size: 18px;"></span></p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-185ca76a1c1"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-185ca76a1c2" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185ca76a1c3" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/hugh-cassidy-iron-master/" target="_blank"><img decoding="async" class="tve_image wp-image-14921" alt="hugh cassidy" data-id="14921" width="228" data-init-width="1329" height="339" data-init-height="339" title="Hugh Cassidy - Iron Master" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/hughcassidybuttonsmallfinal.png" data-width="228" data-link-wrap="true" data-css="tve-u-185ca76a1c4" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185ca76a1c5" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/mark-chaillet-powerlifting-ultra-minimalist/" target="_blank"><img decoding="async" class="tve_image wp-image-14885" alt="mark chaillet" data-id="14885" width="228" data-init-width="1329" height="339" data-init-height="339" title="Mark Chaillet - Ultra-Minimalist" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/chailletminimalistsmallfinal.png" data-width="228" data-link-wrap="true" data-css="tve-u-185ca76a1c6" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185ca76a1c7" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/ed-coan-the-greatest-powerlifter-of-all-time/" target="_blank"><img decoding="async" class="tve_image wp-image-14904" alt="ed coan" data-id="14904" width="228" data-init-width="1329" height="339" data-init-height="339" title="Ed Coan - The Greatest Powerlifter of All-Time" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/coanbuttonsmall.png" data-width="228" data-link-wrap="true" data-css="tve-u-185ca76a1c8" style=""></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185f8206f18" style=""><p style="text-align: justify;" data-css="tve-u-185ca7bb799">Learn more about our philosophies check out our site <a data-css="tve-u-185ca7c11fc" data-tcb_hover_state_parent="" href="http://functional-strength.org/" target="_blank" class="" style="outline: none;">Functional Strength</a>. 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The human body continually, ceaselessly, seeks homeostasis, physiological normalcy.…</p> The post <a href="https://functional-strength.org/boost-muscle-growth-legislate-contrast/">Boost Muscle Growth – Legislate Contrast</a> first appeared on <a href="https://functional-strength.org">Functional Strength</a>.]]></description> <content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-1857214f606" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16453" alt="boost muscle growth" data-id="16453" width="607" data-init-width="1705" height="1363" data-init-height="1363" title="Boost Muscle Growth - Legislate Contrast" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2023/01/boostmusclefeatured.png" data-width="607" data-css="tve-u-1857217fc50" style=""></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1857215c59e" style=""><p align="center" style="text-align: left;" data-css="tve-u-18572169c12"><strong><em>“Stagnation, like fog, creeps in on little cat paws.”</em></strong></p></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185721b9f46" style=""><p data-css="tve-u-18572198ed7" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-1857219a0e4">The only constant in transformative fitness is stagnation. The human body continually, ceaselessly, seeks homeostasis, physiological normalcy. The body can be shocked into growing (i.e., constructing new muscle tissue) by subjecting it (the body) to limit-exceeding progressive-resistance training on a consistent and continual basis. Once the trainee finds a system that shocks the body into growth, the body, in its innate wisdom, seeks to normalize this muscle-stimulating system. If the shocks occur regularly, eventually that which was once shocking and growth-producing become blasé, commonplace, familiar, normal.</span></p><p data-css="tve-u-18572198ed7" style="text-align: justify;"><span data-css="tve-u-1857219a0e4" style="font-size: 18px;"></span><br></p><div style="text-align: justify;" class=""><span style="font-size: 18px;" data-css="tve-u-1857219a0e7">The elite smell stagnation before it takes root and discard worn-out regimens without hesitation. Every resistance training protocol, no matter how effective, has a shelf life. Those programs that are test-driven and deliver results are retired, placed in the vault of effective routines, and reserved for future use. A program proven effective becomes another valid arrow in the personal trainer’s fitness quiver. Those programs executed as directed and done with due diligence that fail to generate measurable results are placed in the garbage and never revisited.</span></div></div><div class="thrv_wrapper thrv_text_element"><h2 class="">Virgin Resistance Trainer Phenomena</h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185722476a7" style=""><p data-css="tve-u-18572225ad5" style="text-align: justify;">A “virgin” resistance trainer, someone brand new to weight training (and assuming they are consistent and diligent) invariably make rapid progress – for a month or so. This is not attributable to the wonderfulness of the protocol selected, rather the one-time body shock of going from no resistance training to consistent resistance training. A human body suddenly subjected to resistance training for the first time is shocked into growing. In resistance training, loyalty (to a protocol) is a vice, not a virtue. For the resistance training virgin, the bar is set so low that the lamest system will generate results - for a short while.</p><p data-css="tve-u-18572225ad5" style="text-align: justify;"><br></p><p data-css="tve-u-1857223acc6" style="text-align: justify;"><strong><em>In resistance training, loyalty is avoided:</em> </strong>All the wrong conclusions are drawn from the “virgin resistance trainer phenomenon.” This is best exemplified by the predictable retort of those in love with that beloved initial way of training, one that long ago stopped delivering results. Folks become attached to familiar ways. They become offended if you suggest their system sucks. “Don’t tell me that system doesn’t work – I obtained incredible gains from it!” Yes, you did but that was for ten weeks three years ago.</p></div><div class="thrv_wrapper thrv_text_element"><h2 class="">The One Dimensional, Superficial Personal Trainer</h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185722476a7" style=""><p data-css="tve-u-18572225ad5" style="text-align: justify;">A lean, good looking, verbally adept, humorous, suave <a href="https://en.wikipedia.org/wiki/Personal_trainer" target="_blank" class="" style="outline: none;">personal trainer</a>, an individual championing a flawed system and having only one way to train, can develop quite a reputation as someone who obtains consistent results. Many personal trainers make a wonderful living using their lone ineffectual system. Dig down a little deeper and discover the suave PT factually obtains results only for those brand new to resistance training and the gains peter out after a few months. Still, amazing results can and do happen in that magical 60 day period.</p><p data-css="tve-u-18572225ad5" style="text-align: justify;"><br></p><p data-css="tve-u-18572225ad5" style="text-align: justify;">They depend on lifting virgins getting spectacular (initial) results using the one (and only) resistance training system the PT knows. They depend on “the churn,” a continual influx of new business to replace those that inevitably and invariably quit on account of zero gains past those miraculous first few months. The suave PT needs front-end churn, new business, to replace older clients that eventually get tired of forking out $100 per session for zero results.</p><p data-css="tve-u-18572225ad5" style="text-align: justify;"><br></p><p data-css="tve-u-18572225ad5" style="text-align: justify;"><strong><em>Doomed to fail:</em> </strong>The strong-willed last longer, fanatics might pound away using the same flawed system for years without results, urged on by the fitness clichés. The Boss PT with a dazzling smile, charming way, is a wonderful paid friend and rep counter, the suave PT doesn’t have any progress-stimulating tactics to offer clients when the initial party is over, and the reality of eternal stagnation sets in. This is when the classic cliché surfaces, “You haven’t lost any weight on the scale because you are exchanging muscle for fat." (But why do I still have a 38 inch waist?)</p></div><div class="thrv_wrapper thrv_text_element"><h2 class="">Legislating Contrast</h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185722476a7" style=""><p data-css="tve-u-1857232a229" style="text-align: justify;"><strong><em>Those that would transform others should first transform themselves.</em> </strong>A transformational master is a shapeshifter. Why would we seek the transformative advice from someone that has never engineered their own radical physical transformation? What could that person know? Reflected, not direct knowledge is superficial knowledge. A man or woman that has successfully renovated their own body, someone that has radically transformed, creating an outstanding physique compounded by outstanding athletic credentials, they walk the walk. Transformational masters transform all types and kinds of humans on a consistent and ongoing basis.</p><p data-css="tve-u-1857232a229" style="text-align: justify;"><br></p><p data-css="tve-u-1857232a229" style="text-align: justify;">To create momentum, to overcome physical stagnation, institute a contrasting methodology. Whatever you are doing, do the opposite. If the personal trainer knows only one way to train, stagnation grows deep roots quickly. The expansion of a personal trainer’s knowledge base is necessary but can be a nightmarish minefield: the mind-boggling number of potential methods makes finding a new and effective training approach difficult if not impossible, the curse of too many choices has it own appropriately cliche, i.e., finding a productive method is akin to finding the golden needle buried deep in a massive haystack. </p><p data-css="tve-u-1857232a229" style="text-align: justify;"><br></p><p data-css="tve-u-1857232a229" style="text-align: justify;">The successful personal trainer is relentlessly inquisitive, curious, and determined. They actively seek new modes and methods, new tools and tactics; new strategies are continually test driven and either added to the arrow quiver of effective methods or discarded. This takes time: it is one thing to read a clever article full of footnotes and references, while it is quite another to give the method in question a six-week test run obeying every tenant and protocol: direct knowledge is deep knowledge; reflected knowledge is speculation dressed up with science. </p><p data-css="tve-u-1857232a229" style="text-align: justify;"><br></p><p data-css="tve-u-1857232a229" style="text-align: justify;">Within the resistance training world, a big quiver of proven-effective methods allows for the widest possible <em>contrast – </em>contrast is King because training contrast is the past, present, and future antidote for resistance training stagnation. Once you discover a progress-inducing resistance training program, the instant you put it into motion, once progress commences, no matter how diligent or determined you are, when the gold in the progress vein runs out, progress ceases. This is the natural order of things. When resistance training progress ceases you need institute a dramatically contrasting modality.</p></div><div class="thrv_wrapper thrv_text_element"><h2 class="">Resistance Training Neuroplasticity</h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185723dc017" style=""><p data-css="tve-u-185723933d4" style="text-align: justify;">Most trainees make the mistake of sticking to a familiar, comfortable, enjoyable, way of resistance training, a method that once-upon-a-time obtained tangible, irrefutable results – on a virgin body. When familiar and beloved methods take root and stay too long, progress comes to a screeching halt. Optimally, when the progress vein plays out, the athlete has a new training regimen of sufficient contrast ready in the wings: dramatically contrasting training strategies jerks the athlete out of the stagnation-torpor they are mired in. </p><p data-css="tve-u-185723933d4" style="text-align: justify;"><br></p><p data-css="tve-u-185723933d4" style="text-align: justify;"><strong><em>Slight changes are no change at all:</em> </strong>when the uninformed become informed and decide to change worn-out resistance training strategies, when they make a commitment to change tactics, the predictable error is to institute “changes” that are insignificant, infinitesimal, barely noticeable. Changing the repetitions from 8 to 10, switching out side-lateral raises for front dumbbell raises, minor rearranging or current methods, are insufficient to jolt the body out of its hemostatic complacency.</p><p data-css="tve-u-185723933d4" style="text-align: justify;"><br></p><p data-css="tve-u-185723933d4" style="text-align: justify;">What is needed is something far more radical and dramatic. When seeking contrast any training session consider these five variables. </p></div><div class="thrv_wrapper thrv-numbered_list" data-start-number="1" data-number-increment="1" data-css="tve-u-185723ca059" style=""><ol class="tcb-numbered-list"><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-185723c6ca5" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-185723b5501" style=""><span class="tcb-numbered-list-index" style="">1</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-185723c41b6" style="">alter content</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-185723c6ca5" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-185723b5501" style=""><span class="tcb-numbered-list-index" style="">2</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-185723c41b6" style="">alter frequency</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-185723c6ca5" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-185723b5501" style=""><span class="tcb-numbered-list-index" style="">3</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-185723c41b6" style="">alter intensity</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-185723c6ca5" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-185723b5501" style=""><span class="tcb-numbered-list-index" style="">4</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-185723c41b6" style="">alter duration</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-185723c6ca5" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-185723b5501" style=""><span class="tcb-numbered-list-index" style="">5</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-185723c41b6" style="">alter timing</span></li></ol></div><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185731d0451" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16479" alt="boost muscle growth" data-id="16479" width="607" data-init-width="3209" height="1494" data-init-height="1494" title="Boost Muscle Growth - Legislate Contrast" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2023/01/pendulumextremesfinal.png" data-width="607" data-css="tve-u-185731d476e" style=""></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1857242fd46" style=""><p data-css="tve-u-18572445092" style="text-align: justify;">Check out the posts below for more information on how to boost your progress coming into the new year.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-1857334dada"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-1857334ccbd" style=""><div class="tcb-flex-col" data-css="tve-u-1857336f75d" style=""><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-1857245e9e7" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/thesis-antithesis-synthesis-legislate-contrast/" target="_blank"><img decoding="async" class="tve_image wp-image-14515" alt="thesis, antithesis, synthesis" data-id="14515" width="228" data-init-width="1329" height="339" data-init-height="339" title="Thesis, Antithesis, Synthesis - Legislate Contrast" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/thesisantishortbutton.png" data-width="228" data-css="tve-u-1857245ea08" style="" data-link-wrap="true"></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185721c7955" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/turn-weakness-into-strength/" target="_blank"><img decoding="async" class="tve_image wp-image-14514" alt="turn weakness into strength" data-id="14514" width="228" data-init-width="1329" height="339" data-init-height="339" title="Turn Weakness into Strength" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/weaknesstostrengthshortbutton.png" data-width="228" data-css="tve-u-185721cd9f4" style="" data-link-wrap="true"></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-185721c7955" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/surfing-physiological-changes/" target="_blank"><img decoding="async" class="tve_image wp-image-15996" alt="physiological changes" data-id="15996" width="228" data-init-width="1329" height="339" data-init-height="339" title="Surfing Physiological Changes" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/11/surfingphysicalchangebuttonsmall.png" data-width="228" data-css="tve-u-185721cd9f4" style="" data-link-wrap="true"></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1857242fd46" style=""><p data-css="tve-u-18572445092" style="text-align: justify;">Learn more about our philosophies check out our site <a data-css="tve-u-185733753c4" data-tcb_hover_state_parent="" href="http://functional-strength.org/" target="_blank" class="" style="outline: none;">Functional Strength</a>. 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<comments>https://functional-strength.org/functional-strength-training-program/#comments</comments> <dc:creator><![CDATA[Marty Gallagher]]></dc:creator> <pubDate>Wed, 21 Dec 2022 17:46:24 +0000</pubDate> <category><![CDATA[Cardio]]></category> <category><![CDATA[Progressive Resistance]]></category> <category><![CDATA[Purposeful Primitive]]></category> <guid isPermaLink="false">https://functional-strength.org/?p=16371</guid> <description><![CDATA[<p>King Strength - The predominant bio-motor attribute: integrate the three strength types using non-conflicting programing.Both physique and performance improve when measurable performance in one or more…</p> The post <a href="https://functional-strength.org/functional-strength-training-program/">Functional Strength Training Program</a> first appeared on <a href="https://functional-strength.org">Functional Strength</a>.]]></description> <content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-1853530a51d" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16412" alt="functional strength training program" data-id="16412" width="664" data-init-width="664" height="451" data-init-height="451" title="Functional Strength Training Program" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/functionalstrengthtrainingfeatured.jpg" data-width="664" srcset="https://functional-strength.org/wp-content/uploads/2022/12/functionalstrengthtrainingfeatured.jpg 664w, https://functional-strength.org/wp-content/uploads/2022/12/functionalstrengthtrainingfeatured-300x204.jpg 300w, https://functional-strength.org/wp-content/uploads/2022/12/functionalstrengthtrainingfeatured-600x408.jpg 600w" sizes="auto, (max-width: 664px) 100vw, 664px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18535310144" style=""><p style="text-align: justify;" data-css="tve-u-18535311952"><em><strong>King Strength</strong></em><strong><em> </em>- <em>The predominant bio-motor attribute: integrate the three strength types using non-conflicting programing.</em></strong></p></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1853532dae9" style=""><p data-css="tve-u-1853533dfb4" style="text-align: justify;">Both physique and performance improve when measurable performance in one or more of the five bio-motor attributes improves. i.e., strength, speed, endurance, flexibility, agility. Strength is the predominant bio-motor attribute on account of strength bleeds over into speed: there is no speed without strength. Sprint acceleration demands strength. Top end sprint speed is constructed in the same way raw power and strength are built: a 102% of capacity training session is undertaken when the athlete is 100% rested. To improve speed or strength undertake an all-out effort when totally rested.</p><p data-css="tve-u-1853533dfb4" style="text-align: justify;"><br></p><p data-css="tve-u-1853533dfb4" style="text-align: justify;"><span style="font-size: 18px;" data-css="tve-u-1853534aa05">In the 1970s, </span><a href="https://www.charliefrancis.com/" target="_blank" class="" style="outline: none;"><span data-css="tve-u-1853534aa05" style="font-size: 18px;">Charlie Francis</span></a><span data-css="tve-u-1853534aa05" style="font-size: 18px;">, the great Canadian sprint coach, was the first westerner to adopt the “rested effort” methodology. Iron Curtain coaches in coordination with communist medical professionals and sport scientists created the world’s fastest men and women –by having them run less. Those that sprinted all out every day never ran fully rested, and ergo, never optimized training session potential. No matter how well the sprinter performed, they would have performed better if the identical workout had been taken when fully rested. How could this not be so? Take a read of our recent post on training recovery accelerators.</span></p></div><div class="thrv_wrapper tve_image_caption" data-css="tve-u-18535366a5c" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/training-recovery-the-rested-effort/" target="_blank"><img decoding="async" class="tve_image wp-image-16343" alt="training recovery" data-id="16343" width="357" data-init-width="1329" height="339" data-init-height="339" title="Training Recovery - The Rested Effort" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/trainingrecoverysmall.png" data-width="357" data-css="tve-u-1853536c67e" style="" data-link-wrap="true"></a></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1853532dae9"><p data-css="tve-u-1853533dfb4" style="text-align: justify;"><span data-css="tve-u-1853534aa07" style="font-size: 18px;">Strength training differs from bodybuilding. The goal of strength training is to build usable athletic strength, any muscle the strength trainer constructs is purely coincidental. The goal of bodybuilding is to inflate, enlarge, engorge, a targeted muscle. Done repeatedly, and over time, the targeted muscle grows larger. Any concurrent increase in strength is purely coincidental. Within the universe that is <em>strength training</em> there are three definable types of strength. We define this as "Functional Strength."</span></p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" data-css="tve-u-185353fdae3" style="" tcb-template-name="List of Steps 04" tcb-template-id="60885" data-keep-css_id="1"><div class="tve-page-section-out"></div><div class="tve-page-section-in tve_empty_dropzone " style="" data-css="tve-u-185353fdae4"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185353fdae7" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185353fdae8"></div> <div class="tve-cb" data-css="tve-u-185353fdae9" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185353fdaea" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18535415050"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185353fdaec"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185353fdaed" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-1853540bda2"></div> <div class="tve-cb" style="" data-css="tve-u-185353fdaef"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185353fdaf0"><div class="tcb-plain-text" data-css="tve-u-185353fdaf1" style="text-align: center;">Absolute strength</div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185353fdaf2" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-185353fdaf3" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185353fdaf4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185353fdaf8" style=""><p data-css="tve-u-185353fdaf9" style="text-align: justify;">Maximum payloads are pushed or pulled for short distances with no regard for velocity. Low repetition sets are favored. Full range-of-motion movements done with maximum poundage using short-stroke movements builds low-end torque, power, and maximum muscle mass.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185353fdae7" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185353fdafa"></div> <div class="tve-cb" data-css="tve-u-185353fdae9" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185353fdaea" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-18535415053"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185353fdaec"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185353fdaed" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-1853540bda7"></div> <div class="tve-cb" style="" data-css="tve-u-185353fdaef"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185353fdaf0"><div class="tcb-plain-text" data-css="tve-u-185353fdafb" style="text-align: center;">explosive strength</div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185353fdaf2" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-185353fdaf3" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185353fdafc"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185353fdaf8" style=""><p data-css="tve-u-185353fdafd" style="text-align: justify;">Moderate payloads are moved with maximum velocity for (relatively) long distances. The goal is to accelerate the payload. Sprints, kettlebell drills, MMA drills, Olympic weightlifting, all are expressions of explosive strength, explosiveness is horsepower, as opposed to powerlifting’s torque.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-185353fdae7" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185353fdafe"></div> <div class="tve-cb" data-css="tve-u-185353fdae9" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-185353fdaea" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185353fdaeb"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-185353fdaec"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-185353fdaed" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185353fdaee"></div> <div class="tve-cb" style="" data-css="tve-u-185353fdaef"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-185353fdaf0"><div class="tcb-plain-text" data-css="tve-u-185353fdaff" style="text-align: center;">sustained strength</div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-185353fdaf2" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-185353fdaf3" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185353fdb00"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-185353fdaf8" style=""><p data-css="tve-u-185353fdb01" style="text-align: justify;">Strength endurance, i.e., sustained strength, enables the athlete to put out a high level of power for extended periods without “gassing out.” Sustained strength injects purposeful muscular contractions into an aerobic format. Sustained strength protocols build mitochondrial density.</p></div></div> </div></div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1853532dae9"><p data-css="tve-u-1853533dfb4" style="text-align: justify;"><span data-css="tve-u-1853534aa07" style="font-size: 18px;">Learn more about "What is Functional Strength?" and exercises you can incorporate into your training regimen in the post below.</span></p></div><div class="thrv_wrapper tve_image_caption" data-css="tve-u-18535366a5c" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/what-is-functional-strength/" target="_blank"><img decoding="async" class="tve_image wp-image-14513" alt="functional strength" data-id="14513" width="357" data-init-width="1329" height="339" data-init-height="339" title="What is Functional Strength?" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/whatisfsshortbutton.png" data-width="357" data-css="tve-u-1853536c67e" style="" data-link-wrap="true"></a></span></div><div class="thrv_wrapper thrv_text_element"><h2 class="">Legislating the Programming Blend</h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1853532dae9"><p data-css="tve-u-18535484afc" style="text-align: justify;">The total athlete pays homage to all three strength types, i.e., optimally we include all three types of strength training within the same training week. The challenge is to avoid over training and/or “conflicting” programming. For example: squatting all out the day before a scheduled sprint session will kill sprint results. You do not want to destroy the quick lift ability (explosive strength) by doing the quick lifts <em>after</em> heavy deadlifting or rowing. The spacing and pacing is critical.</p></div><div class="thrv_wrapper thrv_text_element"><h2 class="">Sustained Strength does double duty</h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-1853532dae9"><p data-css="tve-u-185354be690" style="text-align: justify;">A fitter, leaner athlete has the advantage over an obese opponent. A low body-fat percentile makes for a superior athlete: better to be a 200 pound athlete with a 10% body fat percentile than a 200 pound athlete with a 20% body fat percentile. Body composition is leveraged by skillfully combining consistent aerobic exercise with a sophisticated nutritional approach. One clever training wrinkle is to “kill two birds with one stone." Use sustained strength, AKA strength-endurance drills, as the cardio protocol. Select cardio drills that are also sustained strength drills. Here is one example of a training split that covers all three strength training bases to strike the programming balance.</p></div><div class="thrv_wrapper tve_image_caption" data-css="tve-u-18535653d96" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16423" alt="functional strength training program" data-id="16423" width="571" data-init-width="2685" height="1812" data-init-height="1812" title="Functional Strength Training Program" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/functionalstrengthtrainingprogram.png" data-width="571" data-css="tve-u-1853565823d" style=""></span></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" data-css="tve-u-1853565ed56" style="" tcb-template-name="List of Steps 01" tcb-template-id="60876" data-keep-css_id="1"><div class="tve-page-section-out"></div><div class="tve-page-section-in tve_empty_dropzone " data-css="tve-u-1853565ef1d" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-1853565ed5a" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-1853565ed5b"></div> <div class="tve-cb" style="" data-css="tve-u-1853565ed5c"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbm8b7d1 dynamic-group-kbm8unur" data-css="tve-u-1853565ed5d" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-1853565ed5e"></div> <div class="tve-cb" data-css="tve-u-1853565ed5f" style=""><div class="thrv_wrapper thrv-columns kbm8b3iy dynamic-group-kbm8ugxt" data-css="tve-u-1853565ed62" style="--tcb-col-el-width:623.75;"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-1853565ed63" style=""><div class="tcb-flex-col" data-css="tve-u-1853565ed64" style=""><div class="tcb-col dynamic-group-kbm8toi9" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18535798ca4" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185356ae560"></div> <div class="tve-cb" style=""><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185356a5939" style=""><p style="text-align: center;" data-css="tve-u-185356b1f0c">Mon</p></div></div> </div></div></div><div class="tcb-flex-col" data-css="tve-u-1853565ed67" style=""><div class="tcb-col kbm8axa8 dynamic-group-kbm8u7fi" data-css="tve-u-1853565ed68" style=""><div class="thrv_wrapper thrv_text_element kbm8agwh dynamic-group-kbm8tyip" data-css="tve-u-1853565ed69" style=""><p class="tcb-global-text-" style="text-align: justify;" data-css="tve-u-1853565ed6b">Calf raises are followed by lying leg curls and then squats in a tri-set. Squats may be freehand goblet, front, hi-bar, or low-bar. 3-5 leg tri-sets, depending on strength level. Now onto barbell flat bench: start with your strongest grip, the competition-grip, touch-and-go style. Reduce the weight 20 pounds, now one set of competition-grip benches <em>paused</em>. Reduce 20 pounds again, now narrow grip touch-and-go. Reps will vary. Below is a post on our signature squat style.</p></div><div class="tcb-clear" data-css="tve-u-18535ba99da"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-18535ba0e1f" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/old-school-training-goblet-squat/" target="_blank"><img decoding="async" class="tve_image wp-image-15793" alt="old school training" data-id="15793" width="293" data-init-width="1330" height="339" data-init-height="339" title="Old School Training - Goblet Squat" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/10/oldschoolgobletbuttonsmall.png" data-width="293" data-css="tve-u-18535ba89d5" style="" data-link-wrap="true"></a></span></div></div></div></div></div></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-1853565ed6c" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-1853565ed6d"></div> <div class="tve-cb" data-css="tve-u-1853565ed6e" style=""><div class="thrv_wrapper thrv-columns dynamic-group-kbm8ugxt" data-css="tve-u-1853565ed71" style="--tcb-col-el-width:623.75;"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-1853565ed72" style=""><div class="tcb-flex-col" data-css="tve-u-1853565ed73" style=""><div class="tcb-col dynamic-group-kbm8toi9" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-1853579b838" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185356ae560"></div> <div class="tve-cb" style=""><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185356a5939" style=""><p style="text-align: center;" data-css="tve-u-185356b1f0c">Tues</p></div></div> </div></div></div><div class="tcb-flex-col" data-css="tve-u-1853565ed75" style=""><div class="tcb-col dynamic-group-kbm8u7fi" data-css="tve-u-1853565ed76" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbm8tyip" data-css="tve-u-1853565ed77" style=""><p class="tcb-global-text-" data-css="tve-u-1853565ed78" style="text-align: justify;">Any type of steady-state exercise that generates a 75% to 80% heart rate; ride a cardio device, jog-run, swim, whatever mode you select, the idea is to get into a steady state “zone.” Steady state cardio improves fitness flushes toxins, improves organ function, burns calories and, if done right (not too hard, not too easy) accelerates recovery while improving endurance. Below is a post about different cardio states. </p></div><div class="tcb-clear" data-css="tve-u-18535ba99da"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-18535ba0e1f" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/cardio-training-program-cardio-modes/" target="_blank"><img decoding="async" class="tve_image wp-image-14766" alt="cardio training program" data-id="14766" width="293" data-init-width="1329" height="339" data-init-height="339" title="Cardio Training Program - Cardio Modes" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/cardiomodessmall.png" data-width="293" data-css="tve-u-18535ba89d5" style="" data-link-wrap="true"></a></span></div></div></div></div></div></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-1853565ed6c" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-1853565ed6d"></div> <div class="tve-cb" data-css="tve-u-1853565ed79" style=""><div class="thrv_wrapper thrv-columns dynamic-group-kbm8ugxt" data-css="tve-u-1853565ed71" style="--tcb-col-el-width:623.75;"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-1853565ed72" style=""><div class="tcb-flex-col" data-css="tve-u-1853565ed7a" style=""><div class="tcb-col dynamic-group-kbm8toi9" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-1853579d9b8" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185356ae560"></div> <div class="tve-cb" style=""><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185356a5939" style=""><p style="text-align: center;" data-css="tve-u-185356b1f0c">Wed</p></div></div> </div></div></div><div class="tcb-flex-col" data-css="tve-u-1853565ed7d" style=""><div class="tcb-col dynamic-group-kbm8u7fi" data-css="tve-u-1853565ed76" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbm8tyip" data-css="tve-u-1853565ed77" style=""><p style="" data-css="tve-u-18535729545">Off - no training of any kind</p></div></div></div></div></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-1853565ed6c" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-1853565ed6d"></div> <div class="tve-cb" data-css="tve-u-1853565ed79" style=""><div class="thrv_wrapper thrv-columns dynamic-group-kbm8ugxt" data-css="tve-u-1853565ed71" style="--tcb-col-el-width:623.75;"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-1853565ed72" style=""><div class="tcb-flex-col" data-css="tve-u-1853565ed7a" style=""><div class="tcb-col dynamic-group-kbm8toi9" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-1853579f5d5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185356ae560"></div> <div class="tve-cb" style=""><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185356a5939" style=""><p style="text-align: center;" data-css="tve-u-185356b1f0c">Thurs</p></div></div> </div></div></div><div class="tcb-flex-col" data-css="tve-u-1853565ed7d" style=""><div class="tcb-col dynamic-group-kbm8u7fi" data-css="tve-u-1853565ed76" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbm8tyip" data-css="tve-u-1853565ed77" style=""><p class="tcb-global-text-" style="text-align: justify;" data-css="tve-u-1853565ed7e">Commence with power snatches, two rep sets; do these first, when the central nervous system is fresh, never bury the quick lifts deep into a lifting session. Power cleans follow. When the velocity on the second rep slows, shift to deadlifting, no more than 5 reps on the top set. Overhead front presses are taken out of the squat rack. Knock off 20-30 pounds. One set to failure in the press-behind-the-neck.</p></div></div></div></div></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-1853565ed6c" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-1853565ed6d"></div> <div class="tve-cb" data-css="tve-u-1853565ed79" style=""><div class="thrv_wrapper thrv-columns dynamic-group-kbm8ugxt" data-css="tve-u-1853565ed71" style="--tcb-col-el-width:623.75;"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-1853565ed72" style=""><div class="tcb-flex-col" data-css="tve-u-1853565ed7a" style=""><div class="tcb-col dynamic-group-kbm8toi9" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-185357a24ec" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185356ae560"></div> <div class="tve-cb" style=""><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185356a5939" style=""><p style="text-align: center;" data-css="tve-u-185356b1f0c">Fri</p></div></div> </div></div></div><div class="tcb-flex-col" data-css="tve-u-1853565ed7d" style=""><div class="tcb-col dynamic-group-kbm8u7fi" data-css="tve-u-1853565ed76" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbm8tyip" data-css="tve-u-1853565ed77" style=""><p class="tcb-global-text-" style="text-align: justify;" data-css="tve-u-1853565ed7e">Some sort of steady-state activity. I like swimming as I find the cool water therapeutic and anti-inflammatory. Follow with some sort of short (15-20 minutes) explosive drill. Kettlebells flung properly are wonderful explosive strength tools. A second arm training session is optional: if undertaken, no more than three super-sets with reps in the 8-10 rep range. I like to do the drills first, then swim.</p></div></div></div></div></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-1853565ed6c" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-1853565ed6d"></div> <div class="tve-cb" data-css="tve-u-1853565ed79" style=""><div class="thrv_wrapper thrv-columns dynamic-group-kbm8ugxt" data-css="tve-u-1853565ed71" style="--tcb-col-el-width:623.75;"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-1853565ed72" style=""><div class="tcb-flex-col" data-css="tve-u-1853565ed7a" style=""><div class="tcb-col dynamic-group-kbm8toi9" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-185357a5636" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185356ae560"></div> <div class="tve-cb" style=""><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185356a5939" style=""><p style="text-align: center;" data-css="tve-u-185356b1f0c">Sat</p></div></div> </div></div></div><div class="tcb-flex-col" data-css="tve-u-1853565ed7d" style=""><div class="tcb-col dynamic-group-kbm8u7fi" data-css="tve-u-1853565ed76" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbm8tyip" data-css="tve-u-1853565ed77" style=""><p class="tcb-global-text-" style="text-align: justify;" data-css="tve-u-1853565ed7e">Reserved for speed, eight reps of 100% effort using whatever mode you choose. The athlete could perform eight sprints on a cardio device, a stationary bike, Nordic trac, stair-stepper. I prefer outdoor sprinting. Regardless the mode selected, the protocol is the same: go all out, recover, go all out again, i.e., sprint, recover, sprint again. Athletes new to sprinting should start with 3-4 all out efforts, work up to eight over time. For winter time cardio a stationary bike can be used in a proscribed fashion using different drills to burst activity and then rest. Check out this post on stationary bike drills.</p></div><div class="tcb-clear" data-css="tve-u-18535ba99da"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-18535ba0e1f" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/fan-bike-protocols/" target="_blank"><img decoding="async" class="tve_image wp-image-14927" alt="fan bike" data-id="14927" width="293" data-init-width="1329" height="339" data-init-height="339" title="Fan Bike Protocols" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/fanbikeprotocolssmall.png" data-width="293" data-css="tve-u-18535ba89d5" style="" data-link-wrap="true"></a></span></div></div></div></div></div></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-1853565ed6c" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-1853565ed6d"></div> <div class="tve-cb" data-css="tve-u-1853565ed79" style=""><div class="thrv_wrapper thrv-columns dynamic-group-kbm8ugxt" data-css="tve-u-1853565ed71" style="--tcb-col-el-width:623.75;"><div class="tcb-flex-row v-2 tcb-resized tcb--cols--2" data-css="tve-u-1853565ed72" style=""><div class="tcb-flex-col" data-css="tve-u-1853565ed7a" style=""><div class="tcb-col dynamic-group-kbm8toi9" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-18535699d28" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-185356ae560"></div> <div class="tve-cb" style=""><div class="thrv_wrapper thrv_text_element" data-css="tve-u-185356a5939" style=""><p style="text-align: center;" data-css="tve-u-185356b1f0c">Sun</p></div></div> </div></div></div><div class="tcb-flex-col" data-css="tve-u-1853565ed7d" style=""><div class="tcb-col dynamic-group-kbm8u7fi" data-css="tve-u-1853565ed76" style=""><div class="thrv_wrapper thrv_text_element dynamic-group-kbm8tyip" data-css="tve-u-1853565ed77" style=""><p class="tcb-global-text-" style="text-align: justify;" data-css="tve-u-1853565ed7e">Rest day. If the athlete feels restless, a light run, or easy swim is allowed. Any exercise done on this day should be mild as this day are considered an “active rest” day. The iron curtain athletes were the first to use light exercise to gently flush toxins and waste products while accelerating recovery. Too much too hard on Sunday will adversely effect Monday’s heavy leg day that kicks off the next week’s training.</p></div></div></div></div></div></div> </div></div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18535772449" style=""><p data-css="tve-u-1853577cfce" style="text-align: justify;"><strong>The next level: </strong>all these strategies, all this balance, needs to be set into forward motion using periodization, i.e., have an overarching game plan that is broken down into weekly mini-goals in a variety of exercise categories. Periodization is another word for preplanning: strength is incrementally increased each week. Increasing reps or poundage improves physique, assuming the nutritional element is not counterproductive. You can learn about periodization from the posts below to set up your own schedule.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-18535b0c407"><div class="tcb-flex-row v-2 tcb--cols--2" data-css="tve-u-18535b0d31a" style=""><div class="tcb-flex-col" data-css="tve-u-18535c807df" style=""><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-18535b61ad0" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/periodization-training-program/" target="_blank"><img decoding="async" class="tve_image wp-image-15434" alt="periodization training program" data-id="15434" width="297" data-init-width="1329" height="339" data-init-height="339" title="Periodization Training Program" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/05/periodizationprogramsmall.png" data-width="297" data-link-wrap="true" data-css="tve-u-18535b61b0c" style=""></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-18535b1648d" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/cardio-periodization/" target="_blank"><img decoding="async" class="tve_image wp-image-14996" alt="maximize cardio intensity" data-id="14996" width="297" data-init-width="1331" height="339" data-init-height="339" title="Cardio Peridization - Maximize Cardio Intensity" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall.png" data-width="297" data-link-wrap="true" data-css="tve-u-18535b3b0bd" style=""></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-18535772449" style=""><p data-css="tve-u-1853577cfce" style="text-align: justify;">Learn more about our philosophies check out our site <a data-css="tve-u-18535c794e1" data-tcb_hover_state_parent="" href="http://functional-strength.org/" target="_blank" class="" style="outline: none;">Functional Strength</a> Join the community sign up below to our newsletter and receive our <strong>FREE Planning and Periodization Guide</strong>. 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While I do not embrace a lot of the conclusions I like…</p> The post <a href="https://functional-strength.org/training-recovery-the-rested-effort/">Training Recovery – The Rested Effort</a> first appeared on <a href="https://functional-strength.org">Functional Strength</a>.]]></description> <content:encoded><![CDATA[<div class="thrv_wrapper tve_image_caption" data-css="tve-u-184e38c29f3" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16224" alt="training recovery" data-id="16224" width="550" data-init-width="550" height="538" data-init-height="538" title="Training Recovery - The Rested Effort" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/recoveryfeatured.jpg" data-width="550" data-height="538" srcset="https://functional-strength.org/wp-content/uploads/2022/12/recoveryfeatured.jpg 550w, https://functional-strength.org/wp-content/uploads/2022/12/recoveryfeatured-300x293.jpg 300w" sizes="auto, (max-width: 550px) 100vw, 550px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184e38cad93" style=""><p style="text-align: justify;"><strong><em>This is a clever graph from the </em></strong><a href="http://Muscle growth vs muscle damage, easy chart to read. | UK-Muscle.co.uk Forum" target="_blank" class="" style="outline: none;"><strong><em>British Strength & Conditioning Research Center</em></strong></a><strong><em>. While I do not embrace a lot of the conclusions I like the layout and this graph reveals the complexity of doing enough but not too much.</em></strong></p></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184e38e5036" style=""><p data-css="tve-u-184e38f8b06" style="text-align: justify;">Recovery, re-attaining hemostasis after a brutal hardcore lifting session, has been a topic of fevered discussion in the world of progressive resistance training since the 1960s. Why is recovery such a big deal in strength training? To optimize results obtained from a resistance training workout, i.e., to increase lean muscle mass (hypertrophy) and increase power and strength (simultaneously increasing athletic prowess) a 102% resistance training effort must be undertaken when the athlete is 100% rested. Anything less is less than optimal.</p><p data-css="tve-u-184e38f8b06" style="text-align: justify;"><br></p><p data-css="tve-u-184e38f8b08" style="text-align: justify;">What does 100% rested mean? Utter and complete hemostasis: fresh, rested, totally healed from the aftereffects of the previous kick-ass resistance training session, called, “the rested effort.” Results will necessarily be submaximal if any athlete engages in a 102% effort when, say, 78% recovered. Whatever results obtained would have been inarguably better had the same workout been undertaken when 100% recovered. Normalcy, compete recovery, hemostasis, is elusive for a serious resistance trainer.</p><p data-css="tve-u-184e38f8b08" style="text-align: justify;"><br></p><p data-css="tve-u-184e38f8b09" style="text-align: justify;">Those that have been in the iron game for decades, those that continually push the boundaries of their current capacities (where the gains are) continually wrestle with recovery. The iron elite have been on the forefront of recognizing the value of the rested effort. The iron elite have also been in the vanguard of exploring and discovery modes and methods for accelerating recovery.</p><p data-css="tve-u-184e38f8b09" style="text-align: justify;"><br></p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;">There is the seemingly irresolvable and eternal recovery paradox: if a hardcore resistance trainer blasts his legs with limit squats and leg assistance work on Monday, crushes his chest and arms on Wednesday, then grinds through a brutal back workout, complete with back assistance work in the Friday training session – does that man ever train fully rested?</p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;"><br></p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;">He would be if the body parts trained were not connected to a unifying body. Unfortunately for the arms they are also used in all types and kinds of flat benching and all types and kinds of overhead pressing. Leg and back training use many of the same muscles; heavy squatting and deadlifting each require erectors, abs, upper thighs, glutes, and hamstrings to contract maximally and repeatedly.</p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;"><br></p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;">Conventional thinking holds that since you are only training each lift, each muscle and muscle group once a week, each muscle is given seven full days rest, more than enough time for that lift and the muscles involved in that lift to recover. This sounds wonderful – each muscle given seven full days to recover – but this is factually inaccurate.</p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;"><br></p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;">Muscles need to be left alone, not called upon to help other muscle in other limit lifts. Knocking the bejeezus out of different body parts in three or four three hard and heavy lifting sessions each week makes sure that there is <em>never</em> a 100% rested effort. How could there be?</p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;"><br></p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;">The best recovery method is based on fluidity. Know your body. Listen to it. One “rule of thumb” used by many of the iron elite: when you first feel fresh, rested, ready to train, wait another 24 hours. The extra day is a near guarantee of 100% hemostasis. Once truly recovered, blast a selected lift or body part into smithereens. Then feed and rest those stressed muscles.</p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;"><br></p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;">Elite powerlifters have a long history of pushing the boundaries of minimalistic frequency. Many world champions have trained twice a week. Some have won world powerlifting championships (7 time world champion Dave Jacoby) training but once a week. What the masters of absolute strength (as opposed to explosive strength or sustained strength) discovered was that when a man is repetition squatting 700 + pounds and repetition bench pressing 400 + pounds, the recovery rules are different than for someone squatting and deadlifting 250 and rep benching 175.</p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;"><br></p><p data-css="tve-u-184e38f8b0a" style="text-align: justify;">For the elite powerlifter, the recovery challenge is this: if a man squats and deadlifts on the same day, the squat is always done first - and the deadlift always suffers. To be fair to the deadlift, the elite gave the deadlift its own day, training it 2-3 days later. Which was great for deadlift performance in a workout that doesn’t follow limit squatting. However now the upper thighs, abs, erectors, glutes and hamstrings are now being maximally taxed every 3-4 days. Only the super-fit recover in 3-4 days. The radical fringe came up with radical frequency modifications.</p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" data-css="tve-u-184f2984e21" style="" tcb-template-name="List of Steps 04" tcb-template-id="60885" data-keep-css_id="1"><div class="tve-page-section-out"></div><div class="tve-page-section-in tve_empty_dropzone " style="" data-css="tve-u-184f2984e22"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184f2984e25" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2984e27"></div> <div class="tve-cb" data-css="tve-u-184f2984e28" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184f2984e29" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2995e83"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184f2984e2b"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184f2984e2c" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2997b41"></div> <div class="tve-cb" style="" data-css="tve-u-184f2984e2e"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184f29b2cf2"><div class="tcb-plain-text" data-css="tve-u-184f2984e30" style="text-align: center;">hugh Cassidy</div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184f2984e31" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184f2984e32" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2984e33"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184f2984e37" style=""><p data-css="tve-u-184f2984e38" style="text-align: justify;">In the mid-1960s, Cassidy was a frequency radical, a heretical malcontent that advocated training a muscle twice a week. The settled science of the day was that unless a muscle was trained every 36 hours it would regress. Cassidy cut his training by a third, he went from thrice weekly to twice weekly and his progress skyrocketed. Others followed suit. Learn more about Hugh below.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:653.75;" data-css="tve-u-184f2b33e30"><div class="tcb-flex-row v-2 tcb--cols--2" data-css="tve-u-184f29ddd75" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f2ad6f65" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/hugh-cassidy-iron-master/" target="_blank"><img decoding="async" class="tve_image wp-image-14921 tcb-moved-image" alt="hugh cassidy" data-id="14921" width="271" data-init-width="1329" height="69" data-init-height="339" title="Hugh Cassidy - Iron Master" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/hughcassidybuttonsmallfinal.png" data-width="271" data-height="69" data-link-wrap="true" style="" data-css="tve-u-184f2ad6f80" srcset="https://functional-strength.org/wp-content/uploads/2022/04/hughcassidybuttonsmallfinal.png 1329w, https://functional-strength.org/wp-content/uploads/2022/04/hughcassidybuttonsmallfinal-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/04/hughcassidybuttonsmallfinal-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/04/hughcassidybuttonsmallfinal-600x153.png 600w" sizes="auto, (max-width: 271px) 100vw, 271px" /></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f2ad8bc5" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/definition-of-a-renaissance-man-hugh-cassidy/" target="_blank"><img decoding="async" class="tve_image tcb-moved-image wp-image-14758" alt="hugh cassidy" data-id="14758" width="271" data-init-width="1329" height="69" data-init-height="339" title="Definition of a Renaissance Man - Hugh Cassidy" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/hughcassidyrennaisancesmall.png" data-width="271" data-height="69" data-link-wrap="true" style="" data-css="tve-u-184f2ad8bea" srcset="https://functional-strength.org/wp-content/uploads/2022/03/hughcassidyrennaisancesmall.png 1329w, https://functional-strength.org/wp-content/uploads/2022/03/hughcassidyrennaisancesmall-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/03/hughcassidyrennaisancesmall-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/03/hughcassidyrennaisancesmall-600x153.png 600w" sizes="auto, (max-width: 271px) 100vw, 271px" /></a></span></div></div></div></div></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184f2984e25" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2984e39"></div> <div class="tve-cb" data-css="tve-u-184f2984e28" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184f2984e29" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2995e87"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184f2984e2b"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184f2984e2c" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2997b45"></div> <div class="tve-cb" style="" data-css="tve-u-184f2984e2e"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184f29b2cf5"><div class="tcb-plain-text" data-css="tve-u-184f2984e3a" style="text-align: center;">mark chaillet</div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184f2984e31" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184f2984e32" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2984e3b"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184f2984e37" style=""><p data-css="tve-u-184f2984e3c" style="text-align: justify;">In the 1980s, elite powerlifters like Ed Coan, Doug Furnas and Mark Chaillet cut training by 50% when they shifted from training muscles twice weekly (down from thrice) to training once weekly. On the front line of minimalism was world champion and world record holder mark Chaillet. Mark squatted and bench pressed on Monday and deadlifted on Thursday. He did no other exercises, period. Learn more about Mark below.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:653.75;" data-css="tve-u-184f29dd093"><div class="tcb-flex-row v-2 tcb--cols--2" data-css="tve-u-184f29ddd75" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f2adc162" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/mark-chaillet-powerlifting-ultra-minimalist/" target="_blank"><img decoding="async" class="tve_image tcb-moved-image wp-image-14885" alt="mark chaillet" data-id="14885" width="271" data-init-width="1329" height="69" data-init-height="339" title="Mark Chaillet - Ultra-Minimalist" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/chailletminimalistsmallfinal.png" data-width="271" data-height="69" data-link-wrap="true" style="" data-css="tve-u-184f2adc178" srcset="https://functional-strength.org/wp-content/uploads/2022/04/chailletminimalistsmallfinal.png 1329w, https://functional-strength.org/wp-content/uploads/2022/04/chailletminimalistsmallfinal-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/04/chailletminimalistsmallfinal-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/04/chailletminimalistsmallfinal-600x153.png 600w" sizes="auto, (max-width: 271px) 100vw, 271px" /></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f29e3c76" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/chaillets-gym-powerlifting-valhalla/" target="_blank"><img decoding="async" class="tve_image tcb-moved-image wp-image-14897" alt="mark chaillet" data-id="14897" width="271" data-init-width="1329" height="69" data-init-height="339" title="Chaillet's Gym Powerlifting Valhalla" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/chailletsgymbuttonsmall.png" data-width="271" data-height="69" data-link-wrap="true" style="" data-css="tve-u-184f2ddb7e7" srcset="https://functional-strength.org/wp-content/uploads/2022/04/chailletsgymbuttonsmall.png 1329w, https://functional-strength.org/wp-content/uploads/2022/04/chailletsgymbuttonsmall-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/04/chailletsgymbuttonsmall-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/04/chailletsgymbuttonsmall-600x153.png 600w" sizes="auto, (max-width: 271px) 100vw, 271px" /></a></span></div></div></div></div></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184f2984e25" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2984e3d"></div> <div class="tve-cb" data-css="tve-u-184f2984e28" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184f2984e29" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2984e2a"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184f2984e2b"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184f2984e2c" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2984e2d"></div> <div class="tve-cb" style="" data-css="tve-u-184f2984e2e"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184f2984e2f"><div class="tcb-plain-text" data-css="tve-u-184f2984e3e" style="text-align: center;">ken fantano</div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184f2984e31" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184f2984e32" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2984e3f"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184f2984e37" style=""><p data-css="tve-u-184f2984e40" style="text-align: justify;"><a href="https://www.openpowerlifting.org/u/kenfantano" target="_blank">Ken</a> introduced me to once-a-week training. Ken closed his gym to the public on Sunday. An elite group would gather and work their way through squats, bench presses, deadlifts, and arm training. I won the Connecticut state drug-free championships that year squatting 660, pulling 644 weighing 220. I now knew once-a-week training worked – mainly because it ensured the “rested effort.”</p></div></div> </div></div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element"><h2 class="">Recovery Accelerators</h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184f2b4e749" style=""><p style="text-align: justify;" data-css="tve-u-184f2b523e4">At some juncture, the iron elite step outside of box of conventional recovery thinking. In the quest for recovery, there are only so many tricks, tweaks, and adjustments to be made within the world of weight training. At some point, the weight trainer exhausts the possibilities and needs to step outside weight training to improve recovery from weight training. There are several tried and proven outside-the-box recovery accelerators.</p></div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f2d4e1f6" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2be8fb4"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f2cad404" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2cb81ec"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-184f2d51930"><p data-css="tve-u-184f2c1e15c" style="text-align: justify;"><strong>Nutrition: </strong>Powerlifters discovered that by combining power training with eating tremendous amounts of food they grew gargantuan muscles. Calories accelerate the healing of muscle trauma and calories accelerate recovery. The magical muscle growth formula: blast the muscle in a hardcore, hypertrophy-inducing training session. Follow up with copious calories. Complete the growth cycle with deep sleep: train the muscle, feed the muscle, rest the muscle, grow the muscle. Do not train until fully healed and fully rested from the just-completed session. Learn about the basics of preparing tasty, nutrient-dense food in the post below.</p></div><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f2d9aea7" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/purposeful-primitive-power-nutrition/" target="_blank"><img decoding="async" class="tve_image wp-image-14677" alt="power nutrition" data-id="14677" width="307" data-init-width="1329" height="78" data-init-height="339" title="Purposeful Primitive Power Nutrition" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/pppowernutbuttonsmall.png" data-width="307" data-height="78" data-css="tve-u-184f2d1fc6d" style="" data-link-wrap="true" srcset="https://functional-strength.org/wp-content/uploads/2022/03/pppowernutbuttonsmall.png 1329w, https://functional-strength.org/wp-content/uploads/2022/03/pppowernutbuttonsmall-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/03/pppowernutbuttonsmall-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/03/pppowernutbuttonsmall-600x153.png 600w" sizes="auto, (max-width: 307px) 100vw, 307px" /></a></span></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f77961bd" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2d6fbec"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f2cad404" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2cb81ec"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-184f2c2e14d"><p data-css="tve-u-184f2c1e15c" style="text-align: justify;"><strong><strong>Cardiovascular exercise:</strong></strong> A trainee recovers quicker the fitter they are. Conversely, a trainee can be strong as an ox, able to bench press 500 pounds for reps, yet get winded walking up five flights of stairs. The unfit man takes longer to recover than a fit trainee. No one is suggesting be able to run a marathon, however some sort of weekly cardiovascular exercise improves internal organ function, aides digestion while accelerating the metabolism. Fit folks recover quicker than unfit folks.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:613.75;" data-css="tve-u-184f2deaf38"><div class="tcb-flex-row v-2 tcb--cols--2" data-css="tve-u-184f2debd53" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f2cf2c82" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/manly-cardio/" target="_blank"><img decoding="async" class="tve_image wp-image-14992" alt="manly cardio" data-id="14992" width="269" data-init-width="1330" height="69" data-init-height="339" title="Manly Cardio Doesn't Have to Suck!" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/manlycardio-small.png" data-width="269" data-height="69" data-css="tve-u-184f2da4040" style="" data-link-wrap="true" srcset="https://functional-strength.org/wp-content/uploads/2022/04/manlycardio-small.png 1330w, https://functional-strength.org/wp-content/uploads/2022/04/manlycardio-small-300x76.png 300w, https://functional-strength.org/wp-content/uploads/2022/04/manlycardio-small-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/04/manlycardio-small-600x153.png 600w" sizes="auto, (max-width: 269px) 100vw, 269px" /></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f2dd86fc" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/cardio-periodization/" target="_blank"><img decoding="async" class="tve_image wp-image-14996" alt="maximize cardio intensity" data-id="14996" width="269" data-init-width="1331" height="69" data-init-height="339" title="Cardio Peridization - Maximize Cardio Intensity" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall.png" data-width="269" data-height="69" data-css="tve-u-184f2dd8729" style="" data-link-wrap="true" srcset="https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall.png 1331w, https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall-300x76.png 300w, https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall-600x153.png 600w" sizes="auto, (max-width: 269px) 100vw, 269px" /></a></span></div></div></div></div></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f2c26cba" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2e9d57c"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f2cad404" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2cb81ec"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-184f2c2e14d"><p style="text-align: justify;" data-css="tve-u-184f2e12de1"><strong>Massage:</strong> The Soviet Union and East Germans introduced deep tissue massage as a restorative technique in the 1960s. Massage is used to this day and is seen as the recuperative highwater mark, perhaps the most effective of all post-workout recovery modes or methods. Of course, you need a skilled, highly paid masseuse to be standing by after every training session. Unless you are Usan Bolt or Lebron James, the fabulousness of deep tissue post-workout massage is beyond the financial means of normal people. The handheld massage models have made quantum leaps in terms of effectiveness and are now widely used. Some models also come with a heat feature. The Theragun is Stacy Gallagher's favorite. Check out options that we have tested by clicking the Amazon links below.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:613.75;" data-css="tve-u-184f7070d4e"><div class="tcb-flex-row v-2 tcb--cols--4" data-css="tve-u-184f7071ee0" style=""><div class="tcb-flex-col"><div class="tcb-col"><a href="https://amzn.to/3VNheBq" target="_blank"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f753ba6b" style="" data-link-wrap="true"> <div class="tve-content-box-background" style="" data-css="tve-u-184f73dadc8" data-tcb_hover_state_parent="1"></div> <div class="tve-cb"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f735f804" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16296" alt="massage guns" data-id="16296" width="122" data-init-width="494" height="110" data-init-height="444" title="Flyby Massage Gun" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/Flybybutton.png" data-width="122" data-height="110" srcset="https://functional-strength.org/wp-content/uploads/2022/12/Flybybutton.png 494w, https://functional-strength.org/wp-content/uploads/2022/12/Flybybutton-300x270.png 300w" sizes="auto, (max-width: 122px) 100vw, 122px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184f75c89ef" style=""><p style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;" data-css="tve-u-184f73c60c3"><strong>Cost:</strong> $44.97</p><p data-css="tve-u-184f73c60c6" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Weight:</strong> 1.8lbs</p><p data-css="tve-u-184f73c60c6" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Battery:</strong> 4hrs</p><p data-css="tve-u-184f73c60c6" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Speed levels:</strong> 3 </p><p data-css="tve-u-184f73c60c6" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Range:</strong> 1,800-3,200</p><p style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;" data-css="tve-u-184f73c60c8">Good entry level</p></div></div> </div></a></div></div><div class="tcb-flex-col" data-css="tve-u-184f706e65f" style=""><div class="tcb-col"><a href="https://amzn.to/3FdPSgU" target="_blank" class=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f73164e8" style="" data-link-wrap="true"> <div class="tve-content-box-background" style="" data-css="tve-u-184f73dadc8" data-tcb_hover_state_parent="1"></div> <div class="tve-cb"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f735f804" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16299" alt="massage guns" data-id="16299" width="120" data-init-width="505" height="109" data-init-height="459" title="Renpho Massage Gun" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/renphobutton.png" data-width="120" data-height="109" srcset="https://functional-strength.org/wp-content/uploads/2022/12/renphobutton.png 505w, https://functional-strength.org/wp-content/uploads/2022/12/renphobutton-300x273.png 300w" sizes="auto, (max-width: 120px) 100vw, 120px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184f76e509a" style=""><p style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;" data-css="tve-u-184f73c60c3"><strong>Cost:</strong> $99.99</p><p data-css="tve-u-184f73c60c6" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Weight:</strong> 2.14lbs</p><p data-css="tve-u-184f73c60c6" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Battery:</strong> 2.5hrs</p><p data-css="tve-u-184f73c60c8" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Speed levels:</strong> 5</p><p data-css="tve-u-184f73c60c8" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Range:</strong> 1,800-3,200</p><p style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;" data-css="tve-u-184f73c60c8">Better massage heads.</p></div></div> </div></a></div></div><div class="tcb-flex-col"><div class="tcb-col"><a href="https://amzn.to/3Pc12r0" target="_blank" class=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f73164e8" style="" data-link-wrap="true"> <div class="tve-content-box-background" style="" data-css="tve-u-184f73dadc8" data-tcb_hover_state_parent="1"></div> <div class="tve-cb"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f735f804" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16309" alt="massage guns" data-id="16309" width="120" data-init-width="300" height="109" data-init-height="271" title="Lifepro Massage Gun" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/lifeprobutton.jpg" data-width="120" data-height="109"></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184f76e6845" style=""><p style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;" data-css="tve-u-184f73c60c3"><strong>Cost:</strong> $129.99</p><p data-css="tve-u-184f73c60c6" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Weight:</strong> 2.5lbs</p><p data-css="tve-u-184f73c60c6" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Battery:</strong> 3-6hrs</p><p data-css="tve-u-184f73c60c8" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Speed levels:</strong> 15</p><p data-css="tve-u-184f73c60c8" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Range:</strong> 1,200-3,000</p><p style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;" data-css="tve-u-184f75e51eb">8 massage heads. Lifetime warranty.</p></div></div> </div></a></div></div><div class="tcb-flex-col"><div class="tcb-col"><a href="https://amzn.to/3W0UbCQ" target="_blank" class=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f73164e8" style="" data-link-wrap="true"> <div class="tve-content-box-background" style="" data-css="tve-u-184f73dadc8" data-tcb_hover_state_parent="1"></div> <div class="tve-cb"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f7606498" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16316" alt="massage guns" data-id="16316" width="108" data-init-width="456" height="106" data-init-height="449" title="Theragun Pro Massage Gun" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/theragunprobutton.png" data-width="108" data-height="106" data-css="tve-u-184f76064b0" style="" srcset="https://functional-strength.org/wp-content/uploads/2022/12/theragunprobutton.png 456w, https://functional-strength.org/wp-content/uploads/2022/12/theragunprobutton-300x295.png 300w" sizes="auto, (max-width: 108px) 100vw, 108px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184f7322292" style=""><p style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;" data-css="tve-u-184f73c60c3"><strong>Cost:</strong> $399.99</p><p data-css="tve-u-184f73c60c6" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Weight:</strong> 3lbs</p><p data-css="tve-u-184f73c60c6" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Battery:</strong> 2.5hrs (2)</p><p data-css="tve-u-184f73c60c8" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Speed levels:</strong> 5 </p><p data-css="tve-u-184f73c60c8" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;"><strong>Range:</strong> 1,700-2,400</p><p data-css="tve-u-184f769e006" style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;">60% deeper penetration</p><p style="text-align: left; color: rgb(11, 11, 11) !important; --tcb-applied-color:rgb(11, 11, 11) !important;" data-css="tve-u-184f75e51eb">Rotating arm.</p></div></div> </div></a></div></div></div></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f776fdde" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f776a0e7"></div> <div class="tve-cb" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f2cad404" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2cb81ec"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-184f2c2e14d"><p style="text-align: justify;" data-css="tve-u-184f7781653"><strong>Hydrotherapy:</strong> Sauna, whirlpool, steam, swimming, ice baths, all have been shown to accelerate recovery when used intelligently, regularly, and with timely application. Some like it hot (steam/sauna/whirlpool) and some like it cold (ice cold shower, ice baths, cold water swims.) The warm hydro relaxes and soothes while the cold therapy reduces inflammation and accelerates the metabolism as the body must gear up fighting the cold. Post workout swimming flushes toxins and waste products while the cool pool water calms post-workout inflammation.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f776fdde" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f77de24e"></div> <div class="tve-cb" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184f2cad404" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184f2cb81ec"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-184f2c2e14d"><p style="text-align: justify;" data-css="tve-u-184f77b0dd9"><strong>Deep sleep/power naps:</strong> The ability to fall into deep, restorative, regular sleep, is a gift that accelerates recovery. The body heals and repairs itself while deep in slumber. The length of the sleep session is not nearly as important as the quality of the sleep. Restless, busy-mind sleep is no sleep at all. When the body falls into unconsciousness, healing processes are unleashed. A further gift is the ability to take a well-timed “power nap.” Recharge and regenerate with power naps: they create short bursts of deep REM that revitalize and refresh.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184f788fa6f" style=""><p data-css="tve-u-184f788d214" style="text-align: justify;">Being fully recovered is the key to increasing strength and matching or exceeding training goals from the previous week. By using recovery accelerators "the rested effort" can be better utilized to make greater gains. At age 72 my training sessions may be shorter, but do not lack intensity. At this stage I am an expert at walking to the edge of my current physical limitations. Take a read of a recent post I wrote discussing the journey of staying in the training game.</p></div><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184f78a8256" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/strength-training-programs-dare-to-be-weak/" target="_blank"><img decoding="async" class="tve_image wp-image-15731" alt="strength training programs" data-id="15731" width="321" data-init-width="1328" height="339" data-init-height="339" title="Strength Training Programs - Dare to be Weak!" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/10/strengthtrainingbeweakbuttonsmall.png" data-width="321" data-css="tve-u-185c55326d3" style="" data-link-wrap="true"></a></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184f788fa6f" style=""><p data-css="tve-u-184f788d214" style="text-align: justify;">Learn more about our philosophies check out our site <a data-css="tve-u-184f78b4988" data-tcb_hover_state_parent="" href="http://functional-strength.org/" target="_blank" class="" style="outline: none;">Functional Strength</a>. 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Specifics" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/11/remotecoachingfeatured.jpg" data-width="702" data-height="336" srcset="https://functional-strength.org/wp-content/uploads/2022/11/remotecoachingfeatured.jpg 702w, https://functional-strength.org/wp-content/uploads/2022/11/remotecoachingfeatured-300x144.jpg 300w, https://functional-strength.org/wp-content/uploads/2022/11/remotecoachingfeatured-600x287.jpg 600w" sizes="auto, (max-width: 702px) 100vw, 702px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184c80ba523" style=""><p data-css="tve-u-184c80b441f" style="text-align: justify;"><span data-css="tve-u-184c80b569c" style="font-size: 18px;">Ultimately, professional success in the </span><a href="https://en.wikipedia.org/wiki/Personal_trainer" target="_blank"><span data-css="tve-u-184c80b569c" style="font-size: 18px;">personal training</span></a><span data-css="tve-u-184c80b569c" style="font-size: 18px;"> business is determined by the ability of the professional trainer to obtain tangible results for all types and kinds of paying clients and do so on a consistent and ongoing basis. When an individual goes to the time, trouble, and expense seeking and engaging the services of the personal trainer, they do so because they are profoundly dissatisfied with shape, configuration, and condition of their current physique. They are seeking professional help and are expecting to see measurable, visible, <em>results</em> in return for fairly and adequately compensating the personal trainer.</span></p><p data-css="tve-u-184c80b441f" style="text-align: justify;"><br></p><p data-css="tve-u-184c80b4425" style="text-align: justify;"><span data-css="tve-u-184c80b569f" style="font-size: 18px;">Ultimately, the cost-to-value ratio needs to balance, i.e., fair compensation for dramatic results. Clients do not pay money to stay the same. Clients do not pay money to reap minor, barely noticeable changes. Clients seek something quite profound: a <em>radical physical transformation.</em> They expect the personal trainer they have selected to have the requisite knowledge to engineer the sought-after transformation. How do you define such a dramatic transformation?</span></p></div><div class="thrv_wrapper thrv-styled_list" data-icon-code="icon-check" data-css="tve-u-184c80bf340" style=""><ul class="tcb-styled-list"><li class="thrv-styled-list-item" data-css="tve-u-184c80c4666" style=""><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-local-vars-root" data-css="tve-u-184c80c3858" style=""><svg class="tcb-icon" viewBox="0 0 32 32" data-id="icon-check" data-name="" style=""><path d="M29.333 10.267c0 0.4-0.133 0.8-0.533 1.2l-14.8 14.8c-0.267 0.267-0.667 0.4-1.067 0.4s-0.933-0.133-1.2-0.533l-2.4-2.267-6.267-6.267c-0.267-0.267-0.4-0.667-0.4-1.2s0.133-0.8 0.533-1.2l2.4-2.4c0.267-0.133 0.667-0.4 1.067-0.4s0.8 0.133 1.2 0.533l5.067 5.067 11.2-11.333c0.267-0.267 0.667-0.533 1.2-0.533 0.4 0 0.8 0.133 1.2 0.533l2.4 2.4c0.267 0.267 0.4 0.667 0.4 1.2z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-184c80c7181" style=""><div style="text-align: justify;">A substantial increase in lean muscle: strength is the byproduct of hardcore resistance training.</div></span></li><li class="thrv-styled-list-item" data-css="tve-u-184c80c4666"><div class="tcb-styled-list-icon"><div class="thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style" data-css="tve-u-184c80fa9ba"><svg class="tcb-icon" viewBox="0 0 32 32" data-id="icon-check" data-name=""><path d="M29.333 10.267c0 0.4-0.133 0.8-0.533 1.2l-14.8 14.8c-0.267 0.267-0.667 0.4-1.067 0.4s-0.933-0.133-1.2-0.533l-2.4-2.267-6.267-6.267c-0.267-0.267-0.4-0.667-0.4-1.2s0.133-0.8 0.533-1.2l2.4-2.4c0.267-0.133 0.667-0.4 1.067-0.4s0.8 0.133 1.2 0.533l5.067 5.067 11.2-11.333c0.267-0.267 0.667-0.533 1.2-0.533 0.4 0 0.8 0.133 1.2 0.533l2.4 2.4c0.267 0.267 0.4 0.667 0.4 1.2z"></path></svg></div></div><span class="thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save" data-css="tve-u-184c80c7181"><div style="text-align: justify;">A substantial decrease in body fat. Energy and stamina are the byproduct of intense aerobic training.</div></span></li></ul></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184c80ba523" style=""><p data-css="tve-u-184c8127efc" style="text-align: justify;">Some might quibble that these two goals, increased mass, decreased body fat, are identical to the goals of bodybuilding. The strength trainer seeks to improve athletic performance while bodybuilding is divorced from performance. On the day of the bodybuilding competition, the competitor looks his best and he is at his weakest. Drained, starved, and depleted, a Mr. Olympia competitor on contest day could not sprint 100 yards without toppling over.</p><p data-css="tve-u-184c8127efc" style="text-align: justify;"><br></p><p data-css="tve-u-184c8127efe" style="text-align: justify;">Strength training differs from bodybuilding. Strength training amplifies athletic abilities. The athlete must 102% on the day of the athletic undertaking. To create muscle and mobilize and oxidize body fat, the athlete combines four modes, four interrelated disciplines: resistance training, cardiovascular training, nutrition, and Brain-Train (the psychological aspects of “the transformational process.”)</p><p data-css="tve-u-184c8127efe" style="text-align: justify;"><br></p><p style="text-align: justify;" data-css="tve-u-184c8127f00">These four disciplines combine and blend to trigger the sought-after physical transformation: A sophisticated periodized template includes innumerable categories, not limited to resistance training. By way of example, here is a periodized template combining resistance training, aerobic training (AKA “sustained strength” training) and nutritional-driven body composition goals.</p></div><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184ce38246b" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16161" alt="remote coaching" data-id="16161" width="607" data-init-width="2061" height="673" data-init-height="2286" title="Remote Coaching - Specifics" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/12/periodizeexample.png" data-width="607" data-height="673" data-css="tve-u-184ce386cea" style="" srcset="https://functional-strength.org/wp-content/uploads/2022/12/periodizeexample.png 2061w, https://functional-strength.org/wp-content/uploads/2022/12/periodizeexample-270x300.png 270w, https://functional-strength.org/wp-content/uploads/2022/12/periodizeexample-768x852.png 768w, https://functional-strength.org/wp-content/uploads/2022/12/periodizeexample-1385x1536.png 1385w, https://functional-strength.org/wp-content/uploads/2022/12/periodizeexample-1846x2048.png 1846w, https://functional-strength.org/wp-content/uploads/2022/12/periodizeexample-600x666.png 600w" sizes="auto, (max-width: 607px) 100vw, 607px" /></span></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" data-css="tve-u-184ce3a24a6" style="" tcb-template-name="List of Steps 01" tcb-template-id="60876" data-keep-css_id="1"><div class="tve-page-section-out"></div><div class="tve-page-section-in tve_empty_dropzone " data-css="tve-u-184ce3a256e" style=""><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-184ce3a24a8"><h2 class="" data-css="tve-u-184ce3a24a9" style="text-align: left;"><strong>Periodized Checklist</strong></h2></div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad" data-css="tve-u-184ce3a24aa" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184ce3a24ab"></div> <div class="tve-cb" style="" data-css="tve-u-184ce3a24ac"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbm8b7d1 dynamic-group-kbm8unur" data-css="tve-u-184ce3a24ad" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184ce3a24af"></div> <div class="tve-cb" data-css="tve-u-184ce3a24b0" style=""><div class="thrv_wrapper thrv_text_element kbm8a9n0 dynamic-group-kbm8ujng" data-css="tve-u-184ce3a24b1" style=""><h3 class="" data-css="tve-u-184ce3a24b2" style="letter-spacing: 0px;"><strong>Establish Goals</strong></h3></div><div class="thrv_wrapper thrv_text_element kbm8agwh dynamic-group-kbm8tyip" data-css="tve-u-184ce3a24ba" style=""><p class="tcb-global-text-" data-css="tve-u-184ce3a24bb" style="text-align: justify;">Set realistic physique and performance goals</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-184ce3a24bc" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184ce3a24bd"></div> <div class="tve-cb" data-css="tve-u-184ce3a24be" style=""><div class="thrv_wrapper thrv_text_element kbm8a9n0 dynamic-group-kbm8ujng" data-css="tve-u-184ce3a24bf" style=""><h3 class="" data-css="tve-u-184ce3a24c0" style="letter-spacing: 0px;"><strong>Establish Timeline</strong></h3></div><div class="thrv_wrapper thrv_text_element kbm8agwh dynamic-group-kbm8tyip" data-css="tve-u-184ce3a24ba" style=""><p class="tcb-global-text-" data-css="tve-u-184ce3a24bb" style="text-align: justify;">8-10-12-16 weeks? Select one; the classic “cycle” length is 12 weeks</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-184ce3a24bc" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184ce3a24bd"></div> <div class="tve-cb" data-css="tve-u-184ce3a24c9" style=""><div class="thrv_wrapper thrv_text_element kbm8a9n0 dynamic-group-kbm8ujng" data-css="tve-u-184ce3a24bf" style=""><h3 class="" data-css="tve-u-184ce3a24c0" style="letter-spacing: 0px;"><strong>Periodize Bodyweight</strong></h3></div><div class="thrv_wrapper thrv_text_element kbm8agwh dynamic-group-kbm8tyip" data-css="tve-u-184ce3a24ba" style=""><p class="tcb-global-text-" data-css="tve-u-184ce3a24bb" style="text-align: justify;">We do not train for 12 weeks, three months, to stay the same</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-184ce3a24bc" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184ce3a24bd"></div> <div class="tve-cb" data-css="tve-u-184ce3a24c9" style=""><div class="thrv_wrapper thrv_text_element kbm8a9n0 dynamic-group-kbm8ujng" data-css="tve-u-184ce3a24bf" style=""><h3 class="" data-css="tve-u-184ce3a24c0" style="letter-spacing: 0px;"><strong>Periodize Four Lifts</strong></h3></div><div class="thrv_wrapper thrv_text_element kbm8agwh dynamic-group-kbm8tyip" data-css="tve-u-184ce3a24ba" style=""><p class="tcb-global-text-" data-css="tve-u-184ce3a24bb" style="text-align: justify;">Core4 - squat, bench press, deadlift, overhead press</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-184ce3a24bc" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184ce3a24bd"></div> <div class="tve-cb" data-css="tve-u-184ce3a24c9" style=""><div class="thrv_wrapper thrv_text_element kbm8a9n0 dynamic-group-kbm8ujng" data-css="tve-u-184ce3a24bf" style=""><h3 class="" data-css="tve-u-184ce3a24c0" style="letter-spacing: 0px;"><strong>Periodize Techniques</strong></h3></div><div class="thrv_wrapper thrv_text_element kbm8agwh dynamic-group-kbm8tyip" data-css="tve-u-184ce3a24ba" style=""><p class="tcb-global-text-" data-css="tve-u-184ce3a24bb" style="text-align: justify;">Signature techniques are taught and used - an example is outlined above.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-184ce3a24bc" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184ce3a24bd"></div> <div class="tve-cb" data-css="tve-u-184ce3a24c9" style=""><div class="thrv_wrapper thrv_text_element kbm8a9n0 dynamic-group-kbm8ujng" data-css="tve-u-184ce3a24bf" style=""><h3 class="" data-css="tve-u-184ce3a24c0" style="letter-spacing: 0px;"><strong>Periodize Tactics</strong></h3></div><div class="thrv_wrapper thrv_text_element kbm8agwh dynamic-group-kbm8tyip tve-froala" data-css="tve-u-184ce3a24ba" style=""><p class="tcb-global-text-" data-css="tve-u-184ce3a24bb" style="text-align: justify;">Every four weeks institute changes in anticipation of stagnation - an example is outlined above.</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-184ce3a24bc" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184ce3a24bd"></div> <div class="tve-cb" data-css="tve-u-184ce3a24c9" style=""><div class="thrv_wrapper thrv_text_element kbm8a9n0 dynamic-group-kbm8ujng" data-css="tve-u-184ce3a24bf" style=""><h3 class="" data-css="tve-u-184ce3a24c0" style="letter-spacing: 0px;"><strong>Frequency</strong></h3></div><div class="thrv_wrapper thrv_text_element kbm8agwh dynamic-group-kbm8tyip" data-css="tve-u-184ce3a24ba" style=""><p class="tcb-global-text-" data-css="tve-u-184ce3a24bb" style="text-align: justify;">This is a flexible variable depending on life circumstances</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-184ce3a24bc" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184ce3a24bd"></div> <div class="tve-cb" data-css="tve-u-184ce3a24c9" style=""><div class="thrv_wrapper thrv_text_element kbm8a9n0 dynamic-group-kbm8ujng" data-css="tve-u-184ce3a24bf" style=""><h3 class="" data-css="tve-u-184ce3a24c0" style="letter-spacing: 0px;"><strong>Duration</strong></h3></div><div class="thrv_wrapper thrv_text_element kbm8agwh dynamic-group-kbm8tyip" data-css="tve-u-184ce3a24ba" style=""><p class="tcb-global-text-" data-css="tve-u-184ce3a24bb" style="text-align: justify;">This depends on strength, 30-60 minutes total</p></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbm8unur" data-css="tve-u-184ce3a24bc" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184ce3a24bd"></div> <div class="tve-cb" data-css="tve-u-184ce3a24c9" style=""><div class="thrv_wrapper thrv_text_element kbm8a9n0 dynamic-group-kbm8ujng" data-css="tve-u-184ce3a24bf" style=""><h3 class="" data-css="tve-u-184ce3a24c0" style="letter-spacing: 0px;"><strong>Recovery</strong></h3></div><div class="thrv_wrapper thrv_text_element kbm8agwh dynamic-group-kbm8tyip" data-css="tve-u-184ce3a24ba" style=""><p class="tcb-global-text-" data-css="tve-u-184ce3a24bb" style="text-align: justify;">Power nutrition, deep sleep, and stress-free living accelerate recovery</p></div></div> </div></div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184ce5cab67" style=""><p data-css="tve-u-184ce596e0c" style="text-align: justify;">To learn more about the Core4 lifts and how to set up periodization planning for both lifting and cardio check out the posts below.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-184ce524fe7"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-184ce526265" style=""><div class="tcb-flex-col" data-css="tve-u-184ce5c6e4d" style=""><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184ce69fbae" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/old-school-training-core4/" target="_blank"><img decoding="async" class="tve_image wp-image-14880" alt="old school training" data-id="14880" width="228" data-init-width="1329" height="58" data-init-height="339" title="Old School Training - Core4" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/oldschooltrainingcore4small.png" data-width="228" data-height="58" data-link-wrap="true" data-css="tve-u-184ce69fbcb" style="" srcset="https://functional-strength.org/wp-content/uploads/2022/04/oldschooltrainingcore4small.png 1329w, https://functional-strength.org/wp-content/uploads/2022/04/oldschooltrainingcore4small-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/04/oldschooltrainingcore4small-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/04/oldschooltrainingcore4small-600x153.png 600w" sizes="auto, (max-width: 228px) 100vw, 228px" /></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184ce6a1d10" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/periodization-training-program/" target="_blank"><img decoding="async" class="tve_image wp-image-15434" alt="periodization training program" data-id="15434" width="228" data-init-width="1329" height="58" data-init-height="339" title="Periodization Training Program" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/05/periodizationprogramsmall.png" data-width="228" data-height="58" data-link-wrap="true" data-css="tve-u-184ce6a1d2e" style="" srcset="https://functional-strength.org/wp-content/uploads/2022/05/periodizationprogramsmall.png 1329w, https://functional-strength.org/wp-content/uploads/2022/05/periodizationprogramsmall-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/05/periodizationprogramsmall-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/05/periodizationprogramsmall-600x153.png 600w" sizes="auto, (max-width: 228px) 100vw, 228px" /></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184ce56cef1" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/cardio-periodization/" target="_blank"><img decoding="async" class="tve_image wp-image-14996" alt="maximize cardio intensity" data-id="14996" width="228" data-init-width="1331" height="58" data-init-height="339" title="Cardio Peridization - Maximize Cardio Intensity" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall.png" data-width="228" data-height="58" data-link-wrap="true" data-css="tve-u-184ce6a39a6" style="" srcset="https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall.png 1331w, https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall-300x76.png 300w, https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/04/cardioperiodizationmaxintensitysmall-600x153.png 600w" sizes="auto, (max-width: 228px) 100vw, 228px" /></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-184ce5f4298"><h2 class="" data-css="tve-u-184ce5f4299" style="text-align: left;"><strong>Remote Coaching - Tactical Tips</strong></h2></div><div class="thrv_wrapper thrv-numbered_list" data-start-number="1" data-number-increment="1" data-css="tve-u-184ce609414" style=""><ol class="tcb-numbered-list"><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-184ce60c748" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-184ce617c75" style=""><span class="tcb-numbered-list-index" style="">1</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-184ce60b863" style=""><div style="text-align: justify;">The most difficult of all metabolic feats is <em>reducing body fat while simultaneously adding lean muscle mass</em>. At the end of a 12 week cycle, if you have lost 12 pounds, according to the scale, you will have lost 17 of body fat and <em>added back</em> five pounds of muscle. Muscle is added by attaining periodized weekly resistance goals and keeping protein intake high. Fat is burned by combining daily cardiovascular training with disciplined, consistent, nutrient-dense eating.</div></span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-184ce60c748" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-184ce617c75" style=""><span class="tcb-numbered-list-index" style="">2</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-184ce60b863" style=""><div style="text-align: justify;">There can be no fat burning without attentive nutrition. For the first 4-6 weeks, results, weekly reductions in bodyweight, can be accomplished by “switching out” empty calories for nutrient-dense foods. Deeper into the process food volume, meal timing, and food selections, will have to be tightened up. Protein intake is high, starch carbs are reduced, sugar foods and refined carbs, eliminated. The quality of nutrients is stressed; organic proteins and produce, equates to potency.</div></span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-184ce60c748" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-184ce617c75" style=""><span class="tcb-numbered-list-index" style="">3</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-184ce60b863" style=""><div style="text-align: justify;">Every Friday morning the official weigh-in, the periodized “bodyweight for the week” occurs. If the hypothetical goal is to lose 12 pounds in 12 weeks, a pound a week reduction is required. Cut calories too quickly and slam the brakes on the metabolism. Starved, the body eats muscle tissue to preserve body fat. A pound a week is easy for the first four weeks and creates metabolic momentum heading into the final eight weeks. Cardio is critical for amping up the metabolism. The secret to fat loss is tight dieting + cardio.</div></span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-184ce60c748" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-184ce617c75"><span class="tcb-numbered-list-index">4</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-184ce60b863" style=""><div style="text-align: justify;">The four lifts are done in this order: overhead press, squat, bench press and deadlift. If they have any time and energy left, we recommend power cleans and arm training, biceps and triceps, 2-3 sets are all that is needed to reach a top-set poundage. Super-set arms and hit 2-4 sets (4-8 total) in 10-15 minutes. Or not. If pushed for time or exhausted, let the power cleans and arms go. Arms are optional, squats, benches, deadlifts, and overhead presses are the meat and potatoes.</div></span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-184ce60c748" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-184ce617c75"><span class="tcb-numbered-list-index">5</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-184ce60b863" style=""><div style="text-align: justify;">Institutionalized yet intuitive: every week the periodized athlete know what is expected in the four-lift training session: sets, reps, iteration selected, whatever technique selected that is selected, the top set is recorded. Each week, mini-goals are attained. Inflight corrections are made. No cycle ever goes 100% as planned. Small weekly increases compound over the three-month life of a cycle. The caveat is that nothing less than complete adherence will accomplish this most difficult of feats: add muscle, melt fat.</div></span></li></ol></div><div class="thrv_wrapper thrv_text_element" style="" data-css="tve-u-184ce5f4298"><h2 class="" data-css="tve-u-184ce5f4299" style="text-align: left;"><strong>Phone Video - the next best thing to being there</strong></h2></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184ce594fd9" style=""><p data-css="tve-u-184ce68599d" style="text-align: justify;">Coaching is based on visual impressions. The Iron Coach has technical benchmarks, ideal techniques crafted by time and empiricism, benchmarks against which he judges and adjusts the efforts of others. The modern phone provides an opportunity to provide the coach exactly the visual impressions needed to form an opinion and make appropriate coaching suggestions. Techniques can be overtly and subtly modified to improve performance and mold the physique.</p><p data-css="tve-u-184ce68599d" style="text-align: justify;"><br></p><p data-css="tve-u-184ce68599f" style="text-align: justify;">A remote coach can sit 1,000 miles away and make subtle, progress-stimulating technical adjustments based on the videos provided of the athlete performing their “top sets” in the critical exercises. There is no substitute for seeing a set done: a “successful” set of five reps with 205-pounds for a new personal record sounds good over the phone and looks good on paper – but how did it appear in real time??</p><p data-css="tve-u-184ce68599f" style="text-align: justify;"><br></p><p data-css="tve-u-184ce6859a1" style="text-align: justify;">Were all five reps done crisply and explosively? Were the reps technically done correctly and consistently? Did the technique break down on the later reps? Is the forward knee travel excessive on the squat? Did the shoulders get ahead of the knees on the squat or deadlift? Is there a discernible “arc” in the bench press rep stroke? Does the lifter’s stance width or hand spacing on the barbell need adjusting?</p><p data-css="tve-u-184ce6859a1" style="text-align: justify;"><br></p><p data-css="tve-u-184ce6859a1" style="text-align: justify;">The answers to these critical questions are only answerable if you can view the lift. A proper top set video is, for the elite Iron Coach, the next best thing to being there.</p><p data-css="tve-u-184ce6859a1" style="text-align: justify;"><br></p><p data-css="tve-u-184ce6859a1" style="text-align: justify;">For more information on physical transformation check out some of our recent posts.</p></div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-184ce709afa"><div class="tcb-flex-row v-2 tcb--cols--3" data-css="tve-u-184ce70aa5c" style=""><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184ce8187dc" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/surfing-physiological-changes/" target="_blank"><img decoding="async" class="tve_image wp-image-15996" alt="physiological changes" data-id="15996" width="228" data-init-width="1329" height="58" data-init-height="339" title="Surfing Physiological Changes" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/11/surfingphysicalchangebuttonsmall.png" data-width="228" data-height="58" data-link-wrap="true" data-css="tve-u-184ce8187fb" style="" srcset="https://functional-strength.org/wp-content/uploads/2022/11/surfingphysicalchangebuttonsmall.png 1329w, https://functional-strength.org/wp-content/uploads/2022/11/surfingphysicalchangebuttonsmall-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/11/surfingphysicalchangebuttonsmall-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/11/surfingphysicalchangebuttonsmall-600x153.png 600w" sizes="auto, (max-width: 228px) 100vw, 228px" /></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184ce81a352" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/thesis-antithesis-synthesis-legislate-contrast/" target="_blank"><img decoding="async" class="tve_image wp-image-14515" alt="thesis, antithesis, synthesis" data-id="14515" width="228" data-init-width="1329" height="58" data-init-height="339" title="Thesis, Antithesis, Synthesis - Legislate Contrast" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/thesisantishortbutton.png" data-width="228" data-height="58" data-link-wrap="true" data-css="tve-u-184ce81a382" style="" srcset="https://functional-strength.org/wp-content/uploads/2022/03/thesisantishortbutton.png 1329w, https://functional-strength.org/wp-content/uploads/2022/03/thesisantishortbutton-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/03/thesisantishortbutton-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/03/thesisantishortbutton-600x153.png 600w" sizes="auto, (max-width: 228px) 100vw, 228px" /></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184ce71990a" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/turn-weakness-into-strength/" target="_blank"><img decoding="async" class="tve_image wp-image-14514" alt="turn weakness into strength" data-id="14514" width="228" data-init-width="1329" height="58" data-init-height="339" title="Turn Weakness into Strength" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/weaknesstostrengthshortbutton.png" data-width="228" data-height="58" data-link-wrap="true" data-css="tve-u-184ce81bd36" style="" srcset="https://functional-strength.org/wp-content/uploads/2022/03/weaknesstostrengthshortbutton.png 1329w, https://functional-strength.org/wp-content/uploads/2022/03/weaknesstostrengthshortbutton-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/03/weaknesstostrengthshortbutton-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/03/weaknesstostrengthshortbutton-600x153.png 600w" sizes="auto, (max-width: 228px) 100vw, 228px" /></a></span></div></div></div></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184ce77fcdd" style=""><p data-css="tve-u-184ce781691" style="text-align: justify;">Learn more about our philosophies check out our site <a data-css="tve-u-184ce794015" data-tcb_hover_state_parent="" href="http://functional-strength.org/" target="_blank" class="" style="outline: none;">Functional Strength</a>. 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Improve Your Bench" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/11/oldschoolimprovebenchfeatured.jpg" data-width="464" data-height="565" data-css="tve-u-184aa85ae0f" style="" srcset="https://functional-strength.org/wp-content/uploads/2022/11/oldschoolimprovebenchfeatured.jpg 354w, https://functional-strength.org/wp-content/uploads/2022/11/oldschoolimprovebenchfeatured-246x300.jpg 246w" sizes="auto, (max-width: 464px) 100vw, 464px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184aa8824fa" style=""><p align="center" style="text-align: left;" data-css="tve-u-184aa8785ab"><strong><em>Old School Grand Maestro: </em></strong><a href="https://startingstrength.com/article/pat_casey_gallagher" target="_blank" class="" style="outline: none;" data-css="tve-u-184af5a8b81" data-tcb_hover_state_parent=""><strong><em>Pat Casey</em></strong></a><strong><em> ready to roll back and bench a pair of 200s from a stretched dead-stop</em></strong></p></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184aa8c7e30" style=""><p data-css="tve-u-184aaa2e5a2" style="text-align: justify;"><strong><span style="" data-css="tve-u-184aa8cf956">Making light weights heavy and Below Zero: </span></strong><span style="" data-css="tve-u-184aaa2e5b3">One of our overarching strength strategies is the idea of “making light weights heavy.” This four-word phrase is what Norman Mailer would call, “a chocolate covered factoid” a bumper sticker slogan that effectively epitomizes an idea, a philosophy, in ten words or less. One way in which to make light weights heavy is to “disadvantage” the progressive resistance lift being performed. Exercises done with exacting technique increases the degree of difficulty for any lift. We developed and practice highly exacting signature techniques that disadvantage a lift - also accomplished by using various “intensity enhancers.”</span></p><p data-css="tve-u-184aa8ce31a" style="text-align: justify;"><br></p><p data-css="tve-u-184aaa2e5a9" style="text-align: justify;"><span style="" data-css="tve-u-184aaa2e5b6">Our school of strength has five sequential variations for each of the “core four” lifts: squat, bench press, deadlift, overhead press. The 1<sup>st</sup> variation of each of the five variations is dubbed, Below Zero. Below Zero is another bumper-sticker bon mot that identifies a way, a method (and tools needed) that enable the injured, sickly, the feeble, the neophyte, to engage in “no compromise” strength training: result-producing, hypertrophy-inducting, strength-building methods that requires little if any time, use small payloads, and safely strengthens those that need strengthening the most.</span></p><p data-css="tve-u-184aa8ce31c" style="text-align: justify;"><br></p><p data-css="tve-u-184aaa2e5ac" style="text-align: justify;"><span style="" data-css="tve-u-184aaa2e5b9">Below Zero is a mode of exercise doable by the weakest of weak, the injured, the sick, those on the mend, the enfeebled; those in need of strength yet too weak to handle the lightest resistance. The challenge for weak is finding ways in which they can replicate the requisite techniques in each of the core four lifts.</span></p><p data-css="tve-u-184aa8ce31e" style="text-align: justify;"><br></p><p style="text-align: justify;" data-css="tve-u-184aa8ce31f"><span style="" data-css="tve-u-184aa8cf95e">Replicate techniques, tailor the payloads, replicate results. Below Zero provides tools and tactics that empower the weak (without compromise) to participate in serious strength training. Below Zero can also be thought of as entry-level strength training for the uninitiated. Proper depth squats are undoable by the weak. In Below Zero squatting, the goal is to “assist” and enable the weak-legged squatter in one of two ways…</span></p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" data-css="tve-u-184af01cafa" style="" tcb-template-name="List of Steps 04" tcb-template-id="60885" data-keep-css_id="1"><div class="tve-page-section-out"></div><div class="tve-page-section-in tve_empty_dropzone " style="" data-css="tve-u-184af01cab1"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184af01cab3" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184af01cab4"></div> <div class="tve-cb" data-css="tve-u-184af01cab5" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184af01cab7" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184af01cab8"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184af01caba"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184af01cabb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184af01cabc"></div> <div class="tve-cb" style="" data-css="tve-u-184af01cabe"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184af01cabf"><div class="tcb-plain-text" data-css="tve-u-184af01cac1" style="text-align: center;"><strong>partial rep squats</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184af01cac2" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184af01cac4" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184af01cac5"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184af01cac7" style=""><p data-css="tve-u-184af01cac9" style="text-align: justify;">Create a box that requires the trainee to squat down a mere six inches. Teach the partial rep squatter the correct way to inhale on the descent, how to lightly touch the box, don’t settle and relax between reps. Touch and go. Upright posture, keep the pelvis tucked under. Do not arch the spine. Sit back and down, keep knees over ankles throughout. Knees pinned out on descent and ascent. Coil on the negative, no freefalling. No leaning forward.</p><p data-css="tve-u-184af01caca" style="text-align: justify;"><br></p><p data-css="tve-u-184af01cacc" style="text-align: justify;"><strong>Periodized Plan:</strong> After the trainee can perform three sets of 8 reps, drop the box height six-inches. This might knock the trainee back to 3x5. Stay with it. Work back up to 3x8. Keep dropping the box until there is no more box to drop. Then onto Goblet squatting.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184af01cacd" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184af01cacf"></div> <div class="tve-cb" data-css="tve-u-184af01cad0" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184af01cad2" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184af01cad3"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184af01cad5"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184af01cad6" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184af01cad8"></div> <div class="tve-cb" style="" data-css="tve-u-184af01cada"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184af01cadb"><div class="tcb-plain-text" style="" data-css="tve-u-184af01cadd"><strong>Full ROM Assisted Squats</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184af01cadf" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184af01cae0" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184af01cae2"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184af01cae3" style=""><p data-css="tve-u-184af01cae5" style="text-align: justify;">The other (preferred) alternative is the “assisted” squat. The idea is to attain full range-of-motion right from the start. Utilize a pole, doorframe, or suspension trainer to self-administer forced reps. Resist while lowering thereby lightening your torso. Pull upward while ascending, giving yourself as much assistance as is needed to complete perfect reps. The lightening of the bodyweight via the suspension trainer enables Below Zero trainee to work leg muscles over a full and complete ROM.</p><p data-css="tve-u-184af01cae7" style="text-align: justify;"><br></p><p data-css="tve-u-184af01cae8" style="text-align: justify;"><strong>Periodized Plan:</strong> The initial goal is for the trainee to work up to one set of 8 perfect reps. Then two sets of 5 reps. Work upward to two sets of 8. Now shift to three sets of 5, over time ending at 3 sets of 8. Now the goal shifts: maintain 3 sets of 8 reps, over time using less and less pulling until none is needed. See post buttons below for information on suspension trainer squatting and goblet squatting.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv-columns" style="--tcb-col-el-width:713.75;" data-css="tve-u-184af01caea"><div class="tcb-flex-row v-2 tcb--cols--2" data-css="tve-u-184af01caec" style=""><div class="tcb-flex-col" data-css="tve-u-184af01caed" style=""><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184af01caef" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/5-health-benefits-of-doing-squats-everyday/" target="_blank"><img decoding="async" class="tve_image wp-image-14732" alt="5 health benefits of doing squats everyday" data-id="14732" width="324" data-init-width="1329" height="83" data-init-height="339" title="5 Health Benefits of Doing Squats Everyday" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/03/5healthbenefitssquatssmall.png" data-width="324" data-height="83" data-css="tve-u-184af01caf1" style="" data-link-wrap="true" srcset="https://functional-strength.org/wp-content/uploads/2022/03/5healthbenefitssquatssmall.png 1329w, https://functional-strength.org/wp-content/uploads/2022/03/5healthbenefitssquatssmall-300x77.png 300w, https://functional-strength.org/wp-content/uploads/2022/03/5healthbenefitssquatssmall-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/03/5healthbenefitssquatssmall-600x153.png 600w" sizes="auto, (max-width: 324px) 100vw, 324px" /></a></span></div></div></div><div class="tcb-flex-col"><div class="tcb-col"><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184af01caf3" style="" data-tcb_hover_state_parent=""><span class="tve_image_frame"><a href="https://functional-strength.org/old-school-training-goblet-squat/" target="_blank"><img decoding="async" class="tve_image wp-image-15793" alt="old school training" data-id="15793" width="324" data-init-width="1330" height="83" data-init-height="339" title="Old School Training - Goblet Squat" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/10/oldschoolgobletbuttonsmall.png" data-width="324" data-height="83" data-css="tve-u-184af01caf5" style="" data-link-wrap="true" srcset="https://functional-strength.org/wp-content/uploads/2022/10/oldschoolgobletbuttonsmall.png 1330w, https://functional-strength.org/wp-content/uploads/2022/10/oldschoolgobletbuttonsmall-300x76.png 300w, https://functional-strength.org/wp-content/uploads/2022/10/oldschoolgobletbuttonsmall-768x196.png 768w, https://functional-strength.org/wp-content/uploads/2022/10/oldschoolgobletbuttonsmall-600x153.png 600w" sizes="auto, (max-width: 324px) 100vw, 324px" /></a></span></div></div></div></div></div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184aab7e654" style=""><p data-css="tve-u-184aab4f498" style="text-align: justify;">The technique built and perfected performing Below Zero assisted squats and depth squats is identical to the sought-after Goblet squat technique. Below Zero precedes Goblet squatting and G-squat mastery precedes the introduction to the barbell front squat. After becoming adept at BB front squat, onto hi-bar back squatting. Then and only then do you “earn” the right to commence low-bar back squat. What about the other lifts?</p><p data-css="tve-u-184aab4f498" style="text-align: justify;"><br></p><p data-css="tve-u-184aab4f498" style="text-align: justify;">Bench press Below Zero tactics include using steep incline and, once again, suspension training devices. Below Zero deadlift tactics utilize (perfectly performed partial reps) ROM deadlifts. A short, correct rep stroke acclimatizes the weakened individual to the proper pulling technique. Over time, the partial rep stroke is lengthened. Overhead pressing using Below Zero commences with small hand weights that are incrementally increased as poundage is mastered.</p><p data-css="tve-u-184aab4f498" style="text-align: justify;"><br></p><p data-css="tve-u-184aab4f498" style="text-align: justify;">The advantages to disadvantaging the core lifts are numerous: first and foremost, you get stronger using less poundage. Simultaneously, full range-of-motion movements create flexibility and maintain function-ability, critically important in our sedentary society. Function and flexibility (bestowed by “iron yoga’) are most valued as humans age.</p><p data-css="tve-u-184aab4f498" style="text-align: justify;"><br></p><p data-css="tve-u-184aab4f498" style="text-align: justify;"><strong>How do you go about disadvantaging a core lift, say the bench press?</strong></p><p data-css="tve-u-184aab4f498" style="text-align: justify;"><strong></strong><br></p><p data-css="tve-u-184aab4f498" style="text-align: justify;">The best possible tool choice for entry-level free-weight bench pressing is dumbbells. The dumbbells increase instability by placing two payloads at the end of long levers, your arms. This causes muscle stabilizers to go crazy, a fantastic thing from a strength-infusing, muscle-building perspective. Dumbbells force each arm to carry their fair share, each arm deals with the exact same payload. With a barbell, the strong arm might exert more (say 51.4 %) while the weak arm contributes less (say 48.6) to the push effort. If you set about trying to make progressive resistance bench pressing as hard as humanly possible, if the goal was to create a maximally disadvantaged bench press, what would you do?</p></div><div class="thrv_wrapper thrv-page-section thrv-lp-block" data-inherit-lp-settings="1" data-css="tve-u-184aa920ab1" style="" tcb-template-name="List of Steps 04" tcb-template-id="60885" data-keep-css_id="1"><div class="tve-page-section-out"></div><div class="tve-page-section-in tve_empty_dropzone " style="" data-css="tve-u-184aa920ab2"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184aa920ab5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ab6"></div> <div class="tve-cb" data-css="tve-u-184aa920ab7" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184aa920ab8" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa939c0e"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184aa920aba"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184aa920abb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa941e12"></div> <div class="tve-cb" style="" data-css="tve-u-184aa920abd"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184aa9623ef"><div class="tcb-plain-text" data-css="tve-u-184aa920abf" style="text-align: center;"><strong>relax & stretch</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184aa920ac0" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184aa920ac1" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ac2"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184aa920ac5" style=""><p data-css="tve-u-184aa920ac7" style="text-align: justify;">If the poundage, the payload, is correct and appropriate, dumbbell bench pressing allows for a “pre-stretch” not possible with a barbell. To make the dumbbell bench press harder, after lowering the bells on an inhalation, instead of pressing the bells – exhale, relax the chest, arms, and shoulders and allow the bells to stretch these tight muscles. This is Iron Yoga. Now reengage and push upward. Fight against the urge to explode the reps upward: exploding makes pushing easier.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184aa920ab5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ac8"></div> <div class="tve-cb" data-css="tve-u-184aa920ab7" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184aa920ab8" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ab9"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184aa920aba"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184aa920abb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920abc"></div> <div class="tve-cb" style="" data-css="tve-u-184aa920abd"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184aa920abe"><div class="tcb-plain-text" style="" data-css="tve-u-184aa9703bd"><strong>pause reps</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184aa920ac0" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184aa920ac1" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920aca"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184aa920ac5" style=""><p data-css="tve-u-184aa920acb" style="text-align: justify;">To make relax-and-stretch dumbbell presses harder still, pause for a beat before consciously reengaging relaxed-and-stretched pectorals and deltoids to begin the upward push upward. How long a pause? “Barely paused,” as short as possible, yet undeniably a pause. You need be very focused during a set of paused, pre-stretch dumbbell benches. Relax deeper to commence each subsequent rep, alertly reengage to begin the upward push after a definitive pause.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184aa920ab5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ac8"></div> <div class="tve-cb" data-css="tve-u-184aa920ab7" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184aa920ab8" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ab9"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184aa920aba"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184aa920abb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920abc"></div> <div class="tve-cb" style="" data-css="tve-u-184aa920abd"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184aa920abe"><div class="tcb-plain-text" style="" data-css="tve-u-184aa9703bd"><strong>hard lockout</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184aa920ac0" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184aa920ac1" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920aca"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184aa920ac5" style=""><p data-css="tve-u-184aa920acb" style="text-align: justify;">Every set of bench presses, barbell, or dumbbell, needs to be fully and completely locked out at the conclusion of every rep. If you are unable to lock out a bench rep, curtail the set. 90% of all bench pressers use what is called a “soft” lockout, never fully straightening the arms, never achieving a bone-on-bone lock. A complete lockout activates the triceps. Those using a soft lockout end the rep at the point where the triceps must finish the last 6 inches all alone. Soft lockouts create weak triceps.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184aa920ab5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ac8"></div> <div class="tve-cb" data-css="tve-u-184aa920ab7" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184aa920ab8" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ab9"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184aa920aba"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184aa920abb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920abc"></div> <div class="tve-cb" style="" data-css="tve-u-184aa920abd"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184aa920abe"><div class="tcb-plain-text" style="" data-css="tve-u-184aa9703bd"><strong>Controlled negative</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184aa920ac0" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184aa920ac1" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920aca"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184aa920ac5" style=""><p data-css="tve-u-184aa920acb" style="text-align: justify;">90% of the world’s bench pressers accomplish the negative, the lowering of the barbell or dumbbells by letting gravity do the work. The free-fall negative is guided down to a touch point on the chest. Rebound is often used, a slight bounce off the ribcage can be used to create upward momentum. The elite bench presser consciously resists the negative, thereby enabling muscle fiber to “coil” energy. The elite do not throw away the muscle-building strength-infusing benefit of the negative.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184aa920ab5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ac8"></div> <div class="tve-cb" data-css="tve-u-184aa920ab7" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184aa920ab8" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ab9"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184aa920aba"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184aa920abb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920abc"></div> <div class="tve-cb" style="" data-css="tve-u-184aa920abd"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184aa920abe"><div class="tcb-plain-text" style="" data-css="tve-u-184aa9703bd"><strong>rep speeds</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184aa920ac0" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184aa920ac1" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920aca"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184aa920ac5" style=""><p data-css="tve-u-184aa920acb" style="text-align: justify;">Before every set, select from one of three potential rep speeds: grind (slowed) normal (normal) explosive (fast as possible.) Proper grind speed is ‘barely’ slowed. how do you make the pre-stretched, paused, controlled-negative, hard-lockout, dumbbell bench presses even harder? Take away explosiveness. Exploding is easy; grind is excruciating. By rep 5, lactic acid build-up is intense; grind speed extends the set length. Over time and with repetition the bench presser extends their “lactic acid threshold.”</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184aa920ab5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ac8"></div> <div class="tve-cb" data-css="tve-u-184aa920ab7" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184aa920ab8" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ab9"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184aa920aba"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184aa920abb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920abc"></div> <div class="tve-cb" style="" data-css="tve-u-184aa920abd"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184aa920abe"><div class="tcb-plain-text" style="" data-css="tve-u-184aa9703bd"><strong>continuous tension</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184aa920ac0" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184aa920ac1" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920aca"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184aa920ac5" style=""><p data-css="tve-u-184aa920acb" style="text-align: justify;">If the dumbbell bench presser uses the always preferred controlled, ‘barely slowed’ negative and pairs that with a ‘barely slowed’ grind rep speed on the concentric push phase, an even-steven up and down pace is established. An 8 rep set takes an eternity to complete. This strategy combined with pauses and hard lockouts is an exercise in mirror-image evenness, the bencher appears machine-like. The eccentric and concentric and mirror images of one another both in technique and pacing.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184aa920ab5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ac8"></div> <div class="tve-cb" data-css="tve-u-184aa920ab7" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184aa920ab8" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ab9"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184aa920aba"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184aa920abb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920abc"></div> <div class="tve-cb" style="" data-css="tve-u-184aa920abd"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184aa920abe"><div class="tcb-plain-text" data-css="tve-u-184aa9703bd" style=""><strong>low reps/</strong></div><div class="tcb-plain-text" data-css="tve-u-184aa9703bd" style=""><strong>max poundage</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184aa920ac0" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184aa920ac1" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920aca"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184aa920ac5" style=""><p data-css="tve-u-184aa920acb" style="text-align: justify;">When you slow down the eccentric and the concentric, when you use a purposefully maximum range-of-motion, a controlled, coiled eccentric followed by the pre-stretch and a pause, this is followed by a grind-speed (purposefully slowed) concentric ending in a hard, distinct, bone-on-bone lockout. Maximum muscular inroad is dug using (relatively) light poundage. Classical strength training favors the 5 rep set, dipping down to 3s and upward to 10. 6 and 8 rep sets are also favored.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184aa920ab5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ac8"></div> <div class="tve-cb" data-css="tve-u-184aa920ab7" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184aa920ab8" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ab9"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184aa920aba"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184aa920abb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920abc"></div> <div class="tve-cb" style="" data-css="tve-u-184aa920abd"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184aa920abe"><div class="tcb-plain-text" data-css="tve-u-184aa9703bd" style=""><strong>periodize</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184aa920ac0" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184aa920ac1" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920aca"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184aa920ac5" style=""><p data-css="tve-u-184aa920acb" style="text-align: justify;">Everything is strength training (as opposed to bodybuilding) is about “techniques and tactics.” Once you understand the technique, in this case, the pre-stretch dumbbell grind-speed bench press, then the technique need be set in motion. The strategy is to increase poundage-handling ability or increase repetitions with a current limit poundage. The classical “periodized strength cycle” last 10-12 weeks. Each week poundage or reps are moved upward. As the cliché goes, “A goal without a plan is a wish.” Periodize!</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq614l9 dynamic-group-kbq6uw3i" data-css="tve-u-184aa920ab5" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ac8"></div> <div class="tve-cb" data-css="tve-u-184aa920ab7" style=""><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad dynamic-group-kbq6ssxs" data-css="tve-u-184aa920ab8" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920ab9"></div> <div class="tve-cb"><div class="tcb-clear" data-css="tve-u-184aa920aba"><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq5ypna dynamic-group-kbq6rkog" data-css="tve-u-184aa920abb" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920abc"></div> <div class="tve-cb" style="" data-css="tve-u-184aa920abd"><div class="thrv_wrapper thrv_text_element kbq5tvvp dynamic-group-kbq6r6yo" style="" data-css="tve-u-184aa920abe"><div class="tcb-plain-text" data-css="tve-u-184aa9703bd" style=""><strong>the rested effort</strong></div></div></div> </div></div><div class="thrv_wrapper thrv_icon tcb-icon-display dynamic-group-kbq6rtni tcb-local-vars-root" data-css="tve-u-184aa920ac0" style=""><svg class="tcb-icon" viewBox="0 0 320 512" data-id="icon-caret-down-solid" data-name="" style=""> <path d="M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z"></path> </svg></div></div> </div><div class="thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad kbq60uto dynamic-group-kbq6ur7k" data-css="tve-u-184aa920ac1" style=""> <div class="tve-content-box-background" style="" data-css="tve-u-184aa920aca"></div> <div class="tve-cb"><div class="thrv_wrapper thrv_text_element kbq60fay dynamic-group-kbq6tjy8" data-css="tve-u-184aa920ac5" style=""><p data-css="tve-u-184aa920acb" style="text-align: justify;">When asked about frequency, much depends on how rapidly the athlete recovers from the resistance training session. For the super-fit, they might bounce back 100% from a 100% strength training session in 3-4 days. Others might need 5-7 days to fully recover from a hypertrophy-inducing training session. There is no progress to be made training at 100% of capacity when only 77% recovered from the previous session. This called the rested effort: train at 100% of capacity when 100% rested.</p></div></div> </div></div> </div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184af106f0b" style=""><p style="text-align: justify;" data-css="tve-u-184af10f534">Check out the video below with "Riley the Robot" where he helps me demonstrate the techniques outlined above. Also please feel free to send us a question <a data-css="tve-u-184af13af24" data-tcb_hover_state_parent="" href="https://functional-strength.org/contact-us-2/" target="_blank" class="" style="outline: none;">here</a> or leave a comment below.</p></div><div class="thrv_responsive_video thrv_wrapper tcb-lazy-load tcb-lazy-load-youtube" data-type="youtube" data-rel="0" data-modestbranding="1" data-aspect-ratio="16:9" data-aspect-ratio-default="0" data-float-visibility="mobile" data-url="https://youtu.be/MjPbUni3k1o" style="" data-css="tve-u-184af152884" data-overlay="1" data-video-cover-type="cover" data-float-position="top-left" data-float-width-d="300px" data-float-padding1-d="25px" data-float-padding2-d="25px"> <div class="tve_responsive_video_container" style="padding-bottom: 56.25%;"> <div class="tcb-video-float-container"><div class="video_overlay tcb-video-cover thrv_wrapper tcb-local-vars-root" data-preload="1" data-ct="video_cover-0" data-ct-name="Default cover" data-css="tve-u-184af1bbd49"><img decoding="async" class="tcb-video-cover-image" src="https://functional-strength.org/wp-content/uploads/2022/11/ppbenchcoverfinal.png"><div class="tcb-video-cover-default-text-wrapper thrv_wrapper thrv_contentbox_shortcode thrv-content-box tve-elem-default-pad"> <div class="tcb-video-cover-default-text-wrapper-bg tve-content-box-background"></div> <div class="tve-cb" style=""> <div class="thrv_wrapper thrv_text_element"><p style="text-align: center;">Click to play</p></div> </div> </div> <div class="tcb-video-cover-default-arrow thrv_wrapper thrv_icon tcb-icon-display tcb-local-vars-root"> <svg class="tcb-icon" viewBox="0 0 24 24" data-id="icon-undo-solid" data-name=""> <path d="M12.5,8C9.85,8 7.45,9 5.6,10.6L2,7V16H11L7.38,12.38C8.77,11.22 10.54,10.5 12.5,10.5C16.04,10.5 19.05,12.81 20.1,16L22.47,15.22C21.08,11.03 17.15,8 12.5,8Z"></path> </svg> </div> <div class="tcb-video-cover-default-play-icon thrv_wrapper thrv_icon tcb-icon-display tcb-local-vars-root tve_evt_manager_listen tve_et_mouseover tve_ea_thrive_animation tve_anim_pulse_grow" data-tcb-events="__TCB_EVENT_[{"t":"mouseover","config":{"anim":"pulse_grow","loop":1},"a":"thrive_animation"}]_TNEVE_BCT__"> <svg class="tcb-icon" viewBox="0 0 24 24" data-id="icon-play-solid" data-name=""> <path d="M8,5.14V19.14L19,12.14L8,5.14Z"></path> </svg> </div> </div><iframe title="Responsive Video" class="tcb-responsive-video" data-code="MjPbUni3k1o" data-hash="undefined" data-provider="youtube" frameborder="0" allowfullscreen="" loading="lazy" data-src="https://www.youtube.com/embed/MjPbUni3k1o?rel=0&modestbranding=1&controls=1&showinfo=1&fs=1&wmode=transparent&enablejsapi=1"></iframe></div> </div> </div></div><div class="thrive-group-edit-config" style="display: none !important"></div><div class="thrive-local-colors-config" style="display: none !important"></div></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184af381df3" style=""><p data-css="tve-u-184af37ec36" style="text-align: justify;"><strong>Break out the Dumbbells:</strong> This is one hell-of-a-lot of bench press disadvantaging. Leave your ego at the door performing the pre-stretch grind-speed dumbbell bench press. This exercise is unlike any other bench pressing you have ever done, and the poundage used will be 33-40% less than what you could handle in the “regular” dumbbell bench press. The tips outlined will give you quite a bit to work on. All other forms of bench pressing are easy by comparison. Easily master all the subsequent bench variations once the pre-stretch DB core variation is mastered.</p><p data-css="tve-u-184af37ec36" style="text-align: justify;"><br></p><p data-css="tve-u-184af37ec36" style="text-align: justify;"><strong>Five Sequential Iterations of Bench Pressing</strong></p></div><div class="thrv_wrapper thrv-numbered_list" data-start-number="1" data-number-increment="1" data-css="tve-u-184af3a320f" style=""><ol class="tcb-numbered-list"><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-184af3a6984" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-184af3b0906" style=""><span class="tcb-numbered-list-index" style="">1</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-184af3ada79" style="">Below Zero - suspension trainer, pre-stretch DB bench</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-184af3a6984" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-184af3b0906" style=""><span class="tcb-numbered-list-index" style="">2</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-184af3ada79" style="">Dumbbell Bench Press - pause or touch & go</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-184af3a6984" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-184af3b0906" style=""><span class="tcb-numbered-list-index" style="">3</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-184af3ada79" style="">Barbell Bench Press - Competition Grip Width - pause or touch & go</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-184af3a6984" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-184af3b0906" style=""><span class="tcb-numbered-list-index" style="">4</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-184af3ada79">Barbell Bench Press - Wide Grip - pause or touch & go</span></li><li class="thrv-styled-list-item thrv-numbered-list-v2" data-css="tve-u-184af3a6984" style=""><div class="tcb-numbered-list-number thrv-disabled-label thrv_wrapper tcb-no-delete tcb-no-clone tve_no_drag" data-css="tve-u-184af3b0906" style=""><span class="tcb-numbered-list-index" style="">5</span></div><span class="thrv-advanced-inline-text tve_editable tcb-numbered-list-text tcb-no-delete" data-css="tve-u-184af3ada79">Barbell Bench Press - Narrow Grip - pause or touch & go</span></li></ol></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184af432088" style=""><p data-css="tve-u-184af4334a4" style="text-align: justify;">Each of the five sequential variations builds on its predecessor and lays the groundwork for its successor. These five bench press variations need to be periodically revisited. When stagnation and staleness take ahold, loop back around to the bench press ultra-basics. They are an eternal wellspring of chest, shoulder, and arm power and strength. Become a technical fanatic and maximize gains while minimizing both poundage and chance of injury.</p></div><div class="thrv_wrapper tve_image_caption" data-css="tve-u-184af4ab433" style=""><span class="tve_image_frame"><img decoding="async" class="tve_image wp-image-16134" alt="make light weights heavy" data-id="16134" width="454" data-init-width="1091" height="386" data-init-height="927" title="Make Light Weights Heavy" loading="lazy" src="https://functional-strength.org/wp-content/uploads/2022/11/lightweightsheavymemefinal.png" data-width="454" data-height="386" data-css="tve-u-184af4acf3b" style="" srcset="https://functional-strength.org/wp-content/uploads/2022/11/lightweightsheavymemefinal.png 1091w, https://functional-strength.org/wp-content/uploads/2022/11/lightweightsheavymemefinal-300x255.png 300w, https://functional-strength.org/wp-content/uploads/2022/11/lightweightsheavymemefinal-768x653.png 768w, https://functional-strength.org/wp-content/uploads/2022/11/lightweightsheavymemefinal-600x510.png 600w" sizes="auto, (max-width: 454px) 100vw, 454px" /></span></div><div class="thrv_wrapper thrv_text_element" data-css="tve-u-184af432088" style=""><p data-css="tve-u-184af4334a4" style="text-align: justify;">Learn more about our signature training techniques. 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