Become a Creator today!Start creating today - Share your story with the world!
Start for free
00:00:00
00:00:01
Programming for Strength and Hypertrophy
15 Plays2 months ago
In this episode I talk about the building blocks to create a successful strength or hypertrophy program. I go over strength training considerations of skill acquisition and how we get strong. Hypertrophy program, how we grow and the importance of progressive overload. I end with going over the psychological considerations of programming and tools to improve your awareness of the psyche.
Recommended
Transcript
Introduction to Personalized Exercise Programming
00:00:00
Tony Montgomery
In today's episode, we're going to go over um the principles of exercise programming, how to think about designing a program that fits your individual needs, um and then also how to think about programming for other people to fit their needs as well. One of the of the key things that I like to think about when talking about program design from an exercise perspective is ah you have to think about the the goals of the individual first and foremost. I think a lot of that um is not as salient as it should be in the minds of trainers.
00:00:33
Tony Montgomery
um I think being able to understand what that person enjoys, um what their goals are, what they want to train for can allow you to really create a lot of specificity into their training program. And I think as far as like training principles go. Specificity is um first and foremost, the most important thing. Individuality is is another one.
00:00:54
Tony Montgomery
um and And we're thinking about like adherence to a plan um because you can make the best plan in the world If they do not want to follow it, if they don't enjoy it, um
Integrating Research with Anecdotal Insights
00:01:05
Tony Montgomery
they're not going to do it. And we've seen that within the the research that um even the best lay plans are not as effective as the ones that the people enjoy the most, um both in the mental health side of things, but also in the...
00:01:19
Tony Montgomery
college age, athletic realm of things. And before we get into the idea of of how we should build this out, I think first we need to touch on ah some of the some of the key things that research can have a tendency to fall short of when it comes to thinking about exercise program design and why you're going to have to bring in some anecdotal experience as well. I've been coaching for over 20 years, um so I've been able to see what actually works and what doesn't work and how that aligns with a lot of the research.
00:01:49
Tony Montgomery
And first and foremost, I think it's really important to think about um that the the structure of research in academia doesn't really lend itself to creating diverse individual programs um simply because you're not able to test. There's so many variables that you're not able to test that.
00:02:07
Tony Montgomery
So they have to keep all the variables the same and just kind of pull out one at a time to see what's going on. And then the idea that they need to be more long term in nature.
00:02:18
Tony Montgomery
ah You have a semester. Most semesters have week long breaks in between them. And then you have the summer.
Challenges in Exercise Research: Validity and Biases
00:02:24
Tony Montgomery
So having a training program that goes 12, 16, 20 weeks, it's going to be nearly impossible to get people to adhere to. And then you have to think about what's the population that they're working with. And most of the population is college-age students that are really interested in exercise. And you may be a trainer or you yourself may just be getting into exercise. So maybe those programs aren't going to be the best for you. And then we have to think about like reliability and validity within those programs. We know that there's a lot of research out there that gets done um that isn't as stringent as it should be, or maybe the measurements that they're using aren't as reliable or the person doing them is not as reliable.
00:03:01
Tony Montgomery
um So if you're doing an ultrasound, for instance, and you're trying to look at muscle size, and you have one person do an ultrasound and then maybe they do it in the beginning and then you have a different person do it in the post right that can create completely different results or how they have them done and pressure and like how skilled they are at doing it ah that's why at usf dr buckner every time we did ultrasound he was the one that did it he's the one that the most is the most practice in it and um we would practice on the side and they wanted us to get you know a hundred ultrasounds in before they felt like we were competent enough to
00:03:35
Tony Montgomery
to do it. So you have that. And then if you're thinking about like strength progression, um say they're testing the squat, I've seen this personally that A lot of times the first squat that they do in the pre is pretty good depth. not Not great, but they don't standardize the depth for the person. So by the time they get to the last one, um their depth is not the same. they They go a little bit higher just to get the numbers that they
Crafting Effective Programs: Individual Needs and Evaluations
00:03:58
Tony Montgomery
they want to get. They want to see improvement. The researcher wants to see improvement. And even though most researchers are are doing the best they can to to standardize and to make sure that
00:04:06
Tony Montgomery
um they're not kind of biased in the data, it's hard it's hard not to because these are college students um who are told that, hey, in order for you to publish, um you need to have good results. And in order for you to get a job, you need to publish.
00:04:22
Tony Montgomery
So the emphasis is put on results um through academia and then through the peer reviewed journals. A lot of journals will not put null results in. And that's a problem when you do meta-analysis and stuff like that. So the the research can give us guideposts and guidelines, but the actual um practicality of it may not be as solid as as we would want it to be um from from a practitioner standpoint.
00:04:49
Tony Montgomery
um So, yeah. So I think first and foremost, we have to think about like what the individual wants to do. What are their goals? Have those conversations. What are their limitations? um Do a thorough evaluation, looking at flexibility, stability, looking at all kinds of past history injuries. i think the The best way to get into a um to become a good coach is to have a very thorough evaluation, looking at things like, um like I said, flexibility, stability, having tests in there put in place, training history, training injuries. um
00:05:25
Tony Montgomery
You know, that type of stuff is going to allow you to set the groundwork for their accessory exercises and and their and their primary movements.
Designing for Goals: Strength, Hypertrophy, and Recovery
00:05:32
Tony Montgomery
Yeah. So when it comes to the actual design of the program, we want to think about, like I said in the very beginning, specificity is is the most important thing. So if they want to get strong, um they need to lift in a rep range that will get them strong.
00:05:48
Tony Montgomery
and there's a lot of debate on whether or not hypertrophy work transitions into strength gains. um You would think that a a larger muscle will produce more force, therefore you're going to get ah significantly stronger.
00:06:01
Tony Montgomery
um There's correlational data to back that up, but there's very and it's very hard to do causation data to to see that. um But there's also some data that contradicts that, and you'll see that within any of the research. But um specificity, understanding what their goals are. So if their goals are are strength-based related, you're going to be looking anywhere between one to five reps and anywhere between 75 to 100% of their one rep max. and one way to to quantify this and and think about it is, you
00:06:35
Tony Montgomery
the The more weight you do, the longer the rest period you want. And strength is something that is ah technical in nature for the most part. People that usually want to get stronger, they're looking to get stronger in the bench, squat, or deadlift, um specifically strength athletes.
00:06:55
Tony Montgomery
and those require tremendous amounts of skill, first and foremost. And we have to make sure that whenever we're teaching skill acquisition, we want to do that in the most unfatigued state possible.
00:07:07
Tony Montgomery
So we're talking about max rest periods anywhere between two and five minutes. ah We do not want them going back into the set winded. We do not want them going back into the set with any fatigue because as soon as they um develop a bad rep,
00:07:20
Tony Montgomery
ah that rep's going to start to become ingrained in their movement pattern. So we want quality, good reps to start off when we're thinking about technical skill development. And then um And then when we think about like hypertrophy, right, we're thinking about like, what is the action of the muscle? How can we put as much emphasis on developing the action of the muscle?
00:07:40
Tony Montgomery
And that's going to be done. Primarily, you're going to have better hypertrophy growth with machines, with dumbbells, things that you can manipulate to work it within the the strength curves of, and the resistance profiles of those, those certain movements. um So yeah,
00:07:58
Tony Montgomery
And we'll get into more detail about strength hypertrophy and stuff like that. um But we want to first conceptualize the idea of it's not so much what you can do, it's what you can recover from.
00:08:12
Tony Montgomery
And each individual has their own recovery profiles. So I know that... The research shows that progressive overload, the idea is to continue to do more over time and that'll get you that'll get you strong, that'll get you big.
00:08:26
Tony Montgomery
um But the the thought that say you start off with 12 sets of a muscle group and you have to work your way up to 25, 30 sets of that muscle group um is not going to be realistic for everyone. Everyone's going to have their own um recovery profile. So you have to figure that out for the individual. I would use the first block of training to kind of figure out where that threshold is. And the research would definitely point to the idea that you want to have um lower volume to begin with, and then you want to build your way up to that higher volume and then deload and then go back down to that lower volume, build that up to the higher volume. I think that's really good in the first block or two as you're starting to get to know um your athlete and youre and yourself.
00:09:10
Tony Montgomery
But I think once you have that fatigue paradigm kind of nailed down, understanding that it's going to fluctuate depending on sleep, stress, nutrition, all these other things. um I think you want to stay within that rep range and that not that rep but that set range for that given individual. So let's say for instance, you have somebody who you take through their phase of training and you start them off with eight sets ah per week of of squats.
00:09:36
Tony Montgomery
And um from there, you progress up to say at the end of the block, you go to 15 sets of of squats. and then And then you do that again. And you kind of notice that, okay, when they're at around 12, 11 to 12 sets, that's when they're the strongest. And then it kind of like falls off after that.
00:09:59
Tony Montgomery
I personally think in the research does not 100% support this, but I think the the people in the industry that are are really smart will back that. Like you stay within that optimal range the entire time. Because if you think about it, if you're in that low range, you're not getting the stimulus that you want. And when you get to that upper range, you're causing so much fatigue that your risk of injury is um substantially higher so we want to make sure that the the best way to make progress is to is to never get injured so we want to find that that optimal range so would use those first two or two blocks to find that optimal range of um what they're able to recover from um because a lot of the research shows um research by demas and his his group up there show that
00:10:45
Tony Montgomery
when when put into extreme volume for hypertrophy, they had people that were hyper responders and they had people that were like really, really low responders.
00:10:56
Tony Montgomery
um And that is most likely due based on future research that they did, their ability to recover from the stimulus that you're putting on them. They saw that they put people through these leg extension workouts and they were able to see that once they were able to fully recover,
00:11:12
Tony Montgomery
um even though protein synthesis was going, once they were able to fully recover, ah two one to two weeks afterwards, they were able to start growing muscle. So they it's what you can recover from. It's not what you can do.
Strength Training Essentials: Rest and Load Management
00:11:25
Tony Montgomery
So don't think that you have to continue to push this idea of volume and progressive overload and and things like that. You want to think of What's this optimal range that I can get in that I feel like I'm making progress and I feel like I'm not getting beat up and I can extend my blocks. I don't think deload as often.
00:11:41
Tony Montgomery
What's that optimal range? and then And then we want to find that. And you want to do that through your through your main lifts. So if you are searching for strength, that would be squat, bench and deadlift. Are those progressing? When are they progressing? When are they going back down? When do they regress?
00:11:55
Tony Montgomery
um And then if you're doing hypertrophy, you're going to still have the same principle of like these first couple movements are my primary movements. These are the ones going put the most effort into um as far as load goes.
00:12:06
Tony Montgomery
And are they progressing or are they stagnant? And you kind of want to find that range for each person. And you'll also know that as they get stronger, that recovery is going to go down a little bit. So what was optimal at 10 to 11 sets is now probably going to optimal around nine to 10 sets. It doesn't go down a lot, but it does go down. as strength goes up, as you get stronger in any movement, you're going to require more recovery. and So thinking in that paradigm, um we wanna make sure that we find the individual recovery fatigue dynamics of that person.
00:12:37
Tony Montgomery
and And you can do that through appropriate ah training. And so from there, then you start to build out your your program. And we have, like I said, the overload principle. We're trying to progress in in some way, shape, or form.
00:12:51
Tony Montgomery
And so I think the main movements are what we would call like tester movements, or these are bread and butter movements. And those are going to be more focused on, um are we able to progress those? So from ah from a strength standpoint, like I said, you're going to be thinking about one to five rep range.
00:13:06
Tony Montgomery
You're going thinking about three to five minutes rest, making sure that you're fully recovered. So each set looks identical. um You don't want to have one set where it looks like your back's rounded on a squat and then the other set you look perfectly fine.
00:13:18
Tony Montgomery
That's going to be a recovery dynamic. And then from there, you want to think, okay, what's the, what's the minimal effective dose that we can start them at? Maybe it's, maybe it's two reps and what's the minimal effective RPE that we can start them at or percentage that we can start them at or reps in reserve to where their technique stays really good. And it gives us opportunities to build.
00:13:41
Tony Montgomery
So I like to stay within that two to three rep, two to three set range range. And that seven to eight and a half RPE for that first couple weeks. And then you'd slowly progress to either higher RPEs or more sets and and fewer reps. um But those are those are the compromises you have to make, right? you If you push the train and load, you have to reduce the volume. And if you push the volume, you have to reduce the train and load.
00:14:08
Tony Montgomery
So it depends on where they're at in their block and what they're what they're trying to train for will determine whether or not you're able to um what what's going to be the priority at that given point in time.
00:14:19
Tony Montgomery
um But the idea that we want to overload and get stronger So in strength, we're thinking about how much load can we put into it? um Because we do know that strength is produced adaptations through through a lot of neural mechanisms.
00:14:34
Tony Montgomery
So the more we can tax those neural mechanisms and get them fired more often together and and get them stronger, then that's going to allow for for better strength gains. And then the debate between um should we get bigger muscles or should we just focus on skill and skill acquisition and force generation with what we have um that's that's going to be up for debate and we'll talk about that when we talk about like accessories and and that nature um So but we're trying to get more load on the bar as we progress. So it could look like um two sets in the beginning and two sets of five, seven to eight RPE.
00:15:09
Tony Montgomery
And then you go from two sets of five to now maybe three sets of three at an RPE of eight, 8.5. So you're gonna have more load on the bar because you're doing fewer reps. And then you might go to um two sets of two, and then you may go to four sets of one.
00:15:27
Tony Montgomery
then two sets of one and then end the block with a heavy single and then you can deload and then you can start back up but that's kind of the idea is we're going to start the block with a little bit of volume in that strength range and then we're going to start to progress um towards a single so that we know hey are we making progress or not If you don't have singles built into your program when you're trying to get stronger, then you really don't know if you're making the progress or doubles or triples. Like you want to make progress on those lifts and then you will just compare block to block.
00:15:57
Tony Montgomery
um So one of the things is, you know, should we change our um blocks each time? And my my theory is very much in line with Mike Teixeira where like if you have a block of training that is effective and you make progress, just very...
00:16:12
Tony Montgomery
easily move that block into the next one until you stop making progress. Don't think you have to change anything every time a new block comes up. If progress is being made and injuries are being mitigated, then just continue to do that over and over again until you hit that plateau.
00:16:26
Tony Montgomery
Then you start to think about what are some of the other variables we can manipulate to to get the progress. What's been working in the past and how can we ah add extra stuff, maybe different exercises, maybe different rep ranges. So that's what we want to think about.
00:16:42
Tony Montgomery
and staying with the idea of ah strength we want to make sure that we pick our accessories to kind of build um our strength so strength is going to be something that i said is is very skill acquisition and skill requires function of the body stability within the body so i think a lot of accessories need to be built on how can we make better function of our muscles as opposed to how can we make our muscles bigger And also, can we create more stability within those muscles as opposed to can we make them bigger? Because I personally feel what I've seen is that if you push your accessories to failure or harder, like you're training for hypertrophy or bodybuilding, that fatigue tends to cause issues with your main lifts and them not being able to progress.
00:17:28
Tony Montgomery
So the way that I look at accessories is more of a um rehabilitative drive function, drive stability, um challenge the muscle and end ranges so that your muscles and your body feel safe and that'll mitigate injury.
00:17:43
Tony Montgomery
And we can do that in you know anywhere between two to four sets of six to 15 reps and keeping that RPE low to minimize fatigue. So think about like RPE seven to to eight.
00:17:56
Tony Montgomery
Maybe sometimes you can push eight to nine. um But if we're pushing that RPE higher, we have to reduce the sets and in the volume.
Optimizing Frequency and Skill in Training Plans
00:18:03
Tony Montgomery
So it may look like, say we want to do Bulgarian split squats in phase one.
00:18:08
Tony Montgomery
We have the squat where we're doing two sets of five reps at RPE seven to eight. And then we have the Bulgarian split squat. following that and from and that one could be um two sets so you're keeping the sets low and we can do eight to ten reps rpe seven to eight as well and that way um you're able to get the volume because you're in kind of a little bit of a volume phase and we know within the research that if you're training at least three reps in reserve um in six to 30 rep range, you're going have hypertrophy gains anyway. So you are going to get them. You don't necessarily have to specifically target them to get them.
00:18:50
Tony Montgomery
And I just want to make sure that we're we're clear on that. It's like, you should not be thinking about, I want to create hypertrophy. You should be thinking about, I want to create function and stability.
00:19:01
Tony Montgomery
And if I train in these hypertrophy ranges with at least three reps in reserve, sometimes two, then I'm going to get hypertrophy gains, but that's not the goal of these accessories.
00:19:13
Tony Montgomery
um And then you may go from, you know, two sets of eight to 10 to three sets of six to eight. And then you may go back down to two sets of 6 to 10, and then maybe go back up to three sets of 3 to 5.
00:19:28
Tony Montgomery
And you can see as we're going down, right, we're trying to increase the load. We're trying to challenge the muscles a little bit more, and we're not doing it in a super failure fatigue state. Because again, we're thinking about skill acquisition, and skill acquisition comes when we're not training that close to to failure.
00:19:46
Tony Montgomery
Um, so that can be the idea of like building in accessories is like, what, what are we, what are their limitations? This goes back to the evaluation. all right. These are these limitations based on the evaluation that I did.
00:19:57
Tony Montgomery
So these are the exercises that are going to help us improve those limitations. And then maybe at the end of eight to 12 weeks of training, you reevaluate, see if there's other limitations that are presented themselves. Then you pick the accessories to start to target that as well.
00:20:12
Tony Montgomery
Um, So that's the way that but I personally look at accessories is that we were were trying to drive as much function and stability and challenge those end ranges as opposed to driving and hypertrophy.
00:20:24
Tony Montgomery
um And then it just depends on how many days a week you want to train will determine um what those things look like. And those things can look like ah ah lot of a lot of nuance to this.
00:20:36
Tony Montgomery
So say you're only training three days a week, you will probably want to get as much frequency as possible with your main movements. Frequency is one of those things where um that allows us to practice the skill more.
00:20:51
Tony Montgomery
in a non-fatigue state. So the research shows anywhere between like two to three um sessions of squat per week, anywhere from two to four bench sessions per week, and anywhere from one to two deadlift sessions per week. So if you're training three days a week, you want to try to get those two to three squat sessions in there. So you may be squatting every day.
00:21:13
Tony Montgomery
If that's the thing that you're trying to build, um you'll definitely be benching every single day. if that's what you're trying to build. And then you may um do some type of hip hinge once to twice a week, definitely once a week, um but possibly twice a week. And the research shows and how they measure fatigue is through EMG. And it's not the greatest thing.
00:21:36
Tony Montgomery
fatigue measurement, but it but it is what we have to work with. And there is research that shows that the deadlift is not as muscularly fatiguing as the squat, which we we tend to think about.
00:21:49
Tony Montgomery
So you can push the deadlift um a little bit more. And we'll talk about kind of the psychological side of of recovery as well, once we get done with the program inside.
00:21:59
Tony Montgomery
So one thing to really consider is how many days a week you want and then how you're going to structure that. So you'll have a primary squat day and then that'll be followed up with a bench day or a bench right afterwards.
00:22:12
Tony Montgomery
And then maybe on the take 48 hours. So you so do that on Monday, 48 hours later, you can do your bench as the primary with some type of squat, squat variation, like a pause squat.
00:22:25
Tony Montgomery
And then on Friday, you'll do your pull. with some type of bench afterwards. And if you're thinking about like, I want to get another squat in, then you can put the squat after that. um And if you want to train four days a week or five days a week, right, you can start to pick and and point where you want to put those things. But that's kind of the range that you want to be in is this um two to three squat sessions frequency, a lot of skill acquisition there. And you want to undulate between like harder ones, easier ones, harder ones, that type of dynamic
00:22:57
Tony Montgomery
um but again everyone's going be different in their ability to recover some people are naturally good squatters and their squat pattern is impeccable due to their morphology of their bone structure um so they can squat quite often then you'll have some people who squat wrecks their body and they're not going to be able to squat as much so we can't put one person one size fits all dynamics we have to think about like okay This person's telling me that they squat twice a week, their knees and hips are beat up.
00:23:27
Tony Montgomery
So we're not going to squat twice a week. going to squat once a week. And we're going to try to pick accessories to see if we can build up some of these weaknesses and then maybe try to reintroduce squatting twice a week. But we don't want to put anyone in a risk of like,
00:23:39
Tony Montgomery
injuries or aches or pains when there's when there's really no need to. It's just better programming to elicit the adaptations that we want. um Because we do know that the research shows that once pain starts to manifest itself, your ability to produce force um degenerates and your ability to maintain proper patterns and proper technique is going to degenerate as well. And you're going to start to build these compensation patterns that could lead to bigger injuries down the road.
00:24:06
Tony Montgomery
um so if you're training those three days a week you're gonna have more accessories on the back end um if you're training five days a week then you're gonna have shorter accessories and it's just very very simple um to think of it that way so say you do squat bench on day one And then maybe you want to target the hamstrings more, and maybe you want to target the triceps more, and then maybe you want to target the core and the back.
00:24:32
Tony Montgomery
So those would be four exercises that you can figure out which ones group best together so that you can superset them and you can get them in and out of that session within one to one to two hours. If they're really strong, then you'll notice that their accessories have to be limited and they're going to take a lot longer to to train.
00:24:50
Tony Montgomery
If they're really new, then you can push that volume, you can push that intensity a lot harder um because they're going to adapt, they're going get better, and they're not strong enough to do any real damage.
00:25:02
Tony Montgomery
um So that's something that you'd want to monitor as well, depending on how how good they are, how efficient they are um in that dynamic. And then first and foremost, like we said, those main lifts are skill acquisition. So we want to keep those as much skill oriented as possible. So when you're evaluating those lifts, those are the ones that you're going to be doing a lot of work on technique and technical cues to make sure that they look perfect.
00:25:27
Tony Montgomery
And then you're going to find those loads that um tend to break down their technique significantly. And from there, you want to make sure that you do not go you know into those technique breakdowns a lot. So you're going to keep that load a little bit less. And then you're going to see where that breaks down, which is why it's important to have singles spread out throughout a block, especially towards the end.
00:25:46
Tony Montgomery
So you can see where that technique breaks down. Then you can pick those accessories to start building those up. um And then you want to think about like recovery of muscles recovery of what did we just train the day before. So if you do that on Monday, then Tuesday, say you hammer hamstrings, maybe it'd be better to do a more quad dominant squat on that day and not do any direct hamstring work.
00:26:12
Tony Montgomery
And maybe you hammer triceps. So on that day, you want to do your bench and then you want to do some shoulder work. And then maybe you didn't do enough back. So you want to do some back. But then you also have to remember like, Hey, I got deadlifts coming up on Friday.
00:26:24
Tony Montgomery
Maybe I'm not going to tax my back. Maybe I'll save my back stuff for deadlift day when it's already getting taxed. And you want to think about that type of stuff, right? You want to think about, okay, I did some squats.
00:26:35
Tony Montgomery
It gave me some lower back loading. Like what's, what's some of the common injuries and in strength athletes. It's going to be um lower back, it's going to be knees, it's going to be groin, it's going to be shoulders.
00:26:46
Tony Montgomery
right So if we're doing squats, you know say Monday, Wednesday, that's a lot of lower back load. And then say we do barbell rows on Monday, that's a more lower back load. And then say we did dumbbell stiff legs on Wednesday, more lower back load. And then we go to Friday and we go to deadlift and it's like, man, like my legs feel good, but my back is fried.
00:27:07
Tony Montgomery
right We want to make sure that, hey, we want to hit our back But maybe barbell rows is not good. Maybe chest supported rows is going to be better. That way, my lower back isn't the thing that's creating stability, that isn't the thing that's creating fatigue.
00:27:20
Tony Montgomery
I can do that on Friday. I can do the lower back stuff on one day. um So that's the way that you want to start to conceptualize this idea of strength training and and how we can get stronger. And then when it comes to...
00:27:36
Tony Montgomery
Hypertrophy, the interesting thing with hypertrophy is that they've done a lot of research looking at hypertrophy and they found that um whether you have a program or not, you're able to make similar progress.
00:27:49
Tony Montgomery
ah But I think in order for us to make like that optimal range of progress, we want to be able to track our lifts and we want to be able to repeat those lifts over and over again. So having a plan is important, but it's not as important as the strength stuff where we want to test and continue to see that progress being made.
Hypertrophy Training: Techniques and Considerations
00:28:09
Tony Montgomery
So that's one of the things with hypertrophy that we want to to think about. um So in strength, we're thinking about function of the muscle. In hypertrophy, we're thinking about action of the muscle, right? We want to think about how can we load this these muscles? How can we target these muscles specifically as possible in order for us to get the adaptations that we want?
00:28:31
Tony Montgomery
So say you want to grow your legs and you think, okay, squats are going to great way to grow our legs and then you put the person in squats and their hamstrings and their glutes get bigger due to the morphology of how they squat maybe they don't have the hip rotation to allow them or maybe their femurs aren't as um in line with their ah torso so maybe they're not able to have their knees go forward in the squat So then, then we will take that out as a primary movement. And then we we put something in like a hack squat leg press, uh, something where we can manipulate the heel or manipulate the position and they can really focus on driving adaptations into the quads, as opposed to stabilizing the bar in their back and trying to,
00:29:18
Tony Montgomery
um generate as much force to complete the movement and not think so much about the the muscles. So the one thing with hypertrophy training is we want to think about um internal stability versus external stability. So with strength movements, we have internal stability. We have to stabilize the bar. We have to stabilize all the bars through our core, through our shoulder joints, through our lats, stuff like that.
00:29:40
Tony Montgomery
um And that allows us to create as much force as possible and complete the movement, not so much tax the muscles. with hypertrophy training, and we want to think about external stability and machines provide that. So then we don't really have to put a lot of focus on completing the movement as opposed to driving the adaptations into the muscles.
00:30:01
Tony Montgomery
So we want to think Muscle action, how can we create the joint angles that allow us to target those muscles as much as possible? So if you want to train the quads, the more we can get that knee to move forward, the more we're going to put that stress on the quad, as opposed to if this if the shin was more up and up and down.
00:30:20
Tony Montgomery
that's going to put more stress on the hamstrings and glutes. So we want to think about like, where is the joint angles and where's the stress going? Is it going on the quad? And you can tell that the best thing about hypertrophy training is you can do the set and you can tell which muscles are working. So if you're doing the quads and you do a set and you fill it in your hamstrings and your glutes most, you know, adjust that foot position, or maybe that exercise is not the best one for you.
00:30:46
Tony Montgomery
But we still want to think about, hey, like what's the drivers of muscle hypertrophy? And it's mechanical tension first and foremost, and then it's metabolite buildup um secondly.
00:30:56
Tony Montgomery
and So mechanical tension is something where it's like, how much load can we put on the muscle to create the adaptations that we want? So it it is still load dominant, um even though the research shows that volume is the biggest driver. And there's some truth to that. Volume is going to drive muscle growth.
00:31:15
Tony Montgomery
um But we know that some of these other bodybuilding coaches that are out there that have put a lot of muscle on people, they don't necessarily agree with volume being the bigger driver. They think that load um is the biggest driver. And that's what we want to progressively overload as opposed to trying to add more sets and reps and things like that, even though that's what the research shows. And I think that's where we get into one of those contradictions that the research isn't quite caught up with what's actually going on in the in the real world. But again, some people may need more volume, especially working with new people. They're not going to be able to train to failure.
00:31:51
Tony Montgomery
um They're going to look like they're training to failure, but they're not going to be able to actually get there. So they may need more sets, more reps. Whereas you get someone that's experienced, they actually can train to failure. And when you're training to failure, you're not going to need as many sets or reps because the closer you get to failure, the more fatigue you build up.
00:32:11
Tony Montgomery
So that's something that we really want to think about in terms of program design um for both strength and hypertrophy. The closer we get to failure, the closer we get to that higher RPE, low reps and reserve, the more fatigue we build up. So we have to be very stingy with when we're doing that.
00:32:27
Tony Montgomery
um But if we are doing that, if we do think that going to failure is what drives growth, then we want to make sure that we're reducing volume on the back end. But we also want to make sure for the strength component that Failure is gonna create technical breakdown. That's not gonna drive strength.
00:32:43
Tony Montgomery
So we wanted to stay away from that as much as possible. um So going back to that hypertrophy, right? Muscle action is what we're shooting for. So, and as much load as possible. So when we're training the quads, we may be training on a hack squat or a leg press.
00:32:59
Tony Montgomery
Whatever works best for that individual is what we're going to be focusing on. And again, some people can train squats and grow their quads, but that wouldn't necessarily be my primary movement for them because you're not going to be able to push that to failure and get that muscle adaptation that you want because it's going to work systemically a bunch of muscles. So yeah.
00:33:22
Tony Montgomery
within hypertrophy, we're thinking about that. And then we want to do that maybe for the first one to two to three exercises. So it's going to be more compound-ish. So more thinking about how many joints am I moving at this this pattern?
00:33:38
Tony Montgomery
And the more joints you move, the more compound it is, as opposed to isolation is going to be like one joint. um So we're going to two to three of those heavier compound movements.
00:33:49
Tony Montgomery
um Find the machine, find the bench angle, find the dumbbell. Like you want to continue to play around with like what feels like it's targeting the muscle the absolute most.
00:34:01
Tony Montgomery
And then those are the exercises. Those are the bread and butter ones. Those are the ones that we keep in and we never take out. And then we can kind of play around on the back end with like, okay, well, like I don't feel like I'm growing from this exercise anymore. so I'm gonna replace this one with this one. And I'm gonna see if it gives me the same adaptation, same drive.
00:34:19
Tony Montgomery
um Because another thing that we know that can create adaptations is variability, which is why ah programming is not as important with hypertrophy and why the conjugate method it works when you have a coach that knows how to program it because you're creating a novel stimulus every single time. And that novel stimulus is gonna create strength and growth um so that could be one of the variables that we think about when we start to hit a plateau it's like hey maybe we'll change up the exercise create a novel stimulus and then we'll push that as far as possible so with hypertrophy very similar to strength but we're going to be in different rep ranges so the rep ranges for hypertrophy is going be anywhere between 6 and 30 reps again staying in that 6 to 12 rep range for those compound movements if we start to get into like those 15 20 25 rep ranges for those movements
00:35:08
Tony Montgomery
that's going to drive so much fatigue. um And that's really going to like kill the rest of your workout. um So the idea of like, we're doing drop sets on the first thing and and, you know, that's going to create the most growth. And then we're just going to suffer throughout.
00:35:22
Tony Montgomery
That's not going to be the best way to drive stimulus to the area throughout the entire workout. It's a great way to drive stimulus for that exercise. But if you compromise all the other exercises, then that's that's going to be a net negative.
00:35:34
Tony Montgomery
um So we want to think about keeping those rep ranges for those first couple of exercises and that six to 12, six to 15 rep range. And then from there we can start to go into where they they talk about the metabolite buildup, um anywhere between like 12 and 30 reps of um isolation type work, single joint movement type work.
00:35:54
Tony Montgomery
And the idea with metabolite buildup is we want to either push as much blood into the muscle as possible by doing a extreme amount of reps,
00:36:05
Tony Montgomery
Or we want to push as much blood into the muscle by doing um moderate reps, but very, very minimal rest. Those are the two best ways to drive as much blood and get those metabolites to build up that lactic acid, that hydrogen, that inorganic phosphate.
00:36:20
Tony Montgomery
um Those are the things that cause the most amount of fatigue. ah So that's why we want to do those in single joint movements, as opposed to those heavier compound movements. Because in those heavy compound movements, right We're driving a ton of systemic fatigue by doing that.
00:36:34
Tony Montgomery
um So that central nervous system fatigue, that peripheral fatigue, that starts to accumulate in those higher rep ranges when you start to build up that metabolite, um those hydrogen ions, those inorganic phosphates. Those are the things that start to build that accumulation of fatigue that requires you to deload and that requires you to um potentially not make as much progress as you want to do, which is why we want to do those in single joint movement patterns.
00:37:00
Tony Montgomery
And then with the main movement, that rep, that rest period is going to be anywhere between two to five minutes again, remember, cause we're still trying to drive as much load to those muscles as possible.
00:37:10
Tony Montgomery
So we don't want to be fatigued. We don't want to be super tired. We can save that for the, for the end. um And then as far as, you know, what split works best ah for for beginners, it's probably going to be a push pull legs type of split, just because you need that frequency. Again, you still want to learn the movements. You still want to learn the technical aspects of it. And you want to target those muscles as much as possible.
00:37:32
Tony Montgomery
um So it be a push would be most um upper body press movements. So you can think of some type of machine press, some type of dumbbell press. some type of fly, some type of shoulder movement, um and some type of tricep movement.
00:37:49
Tony Montgomery
And then the next day would be pull um or 48 hours later pull. And that would look something like a hip hinge, some type of row, some type of lap pull down, another type of row, another type of lap pull down. And then on legs, you would do some type of quad dominant movement. So hack squat, leg press, something like that. Belt squat could be good as well.
00:38:12
Tony Montgomery
And then from there, you want to think about what do I need the most work on? Hamstrings, quads, glutes. And then you start to isolate those muscles um more and more.
Psychological Factors in Training: Motivation and Enjoyment
00:38:21
Tony Montgomery
And again, you want to stay within that rep range for the single joint and then that rep range for the the compound movements.
00:38:29
Tony Montgomery
um So I think the the best way to do that would be ah push, pull, rest, legs, rest, push, pull, rest, legs, rest. um If you feel like you can do more, then you can skip that rest day after legs.
00:38:43
Tony Montgomery
But you that's kind of the idea where you want to play around with it. As you get stronger, it may look like push, rest, pull, rest, legs. um But again, it depends on the individual fatigue components and and what they're presenting to you as ah as a coach.
00:38:58
Tony Montgomery
And then finally, we're thinking about, you know, What are my weak areas? What do I want to bring up? um One of my goals is I want bigger arms.
00:39:09
Tony Montgomery
So we may have biceps and triceps in every day just to make sure that that person feels like they're working towards their goals. And because there's such isolated movement patterns, they're not going to cause a ton of fatigue.
00:39:22
Tony Montgomery
So you don't have to really worry about um it messing up the rest of your program. So we always want to think like, always keep that in the back of your mind. Like, what are the goals of the client? Are they actually getting to feel like they're meeting those goals?
00:39:35
Tony Montgomery
um and we And that way they buy in, that way they know that we're listening to them. And that way we can continue to um drive motivation to to go into it.
00:39:45
Tony Montgomery
And that's one thing that the research does not do a lot of is look at the psychological component of training and and how that manifests itself into desire, motivation, what you want to get out of it.
00:39:58
Tony Montgomery
um Are you able to adhere to it That type of stuff. So if you have somebody that comes in and you're like, oh, we're going to blast legs today. We're doing three sets of 20 on the hack squat. We're doing 10 by 10 because I read in a paper that if you do 10 by 10 on a movement, you're going to get spikes in growth hormone and testosterone.
00:40:21
Tony Montgomery
And you're going to a huge off of that. And the research shows, yeah, you'll definitely spike growth hormone and testosterone. But those acute... spikes don't correlate to actual muscle growth.
00:40:33
Tony Montgomery
um So don't do exercises that you're chasing these hormone spikes that a lot of people talk about. um Because when you look at the research, there's no additional growth components for them. um And it will also like be deleterious to your actual long-term improvements. Like how do you program a 10 by 10 because you're going to be wrecked.
00:40:54
Tony Montgomery
And how long does it take you to recover from that? So then your next sessions are going to be wrecked. And is it worth it um No, right? But going back to those ideas of like, man, that person's coming into that workout thinking like, this is going to be rough. Like, I don't really know if I want to do this.
00:41:08
Tony Montgomery
This is going really tough. And then they finish the workout and they're like, oh man, I feel great, but but that was that was brutal. i hope the next one isn't very similar to that. And then maybe you come back in and you do like the next one in it and it's harder, right? That person's gonna eventually...
00:41:26
Tony Montgomery
fall off. They're not going to want to come back. They're not to want to adhere. And it's not because they're weak or soft. It's because you're a bad coach. It's because you didn't program for them to have that psychological component.
00:41:37
Tony Montgomery
Sure. There's days where we want to push them and they're going to get through it and they're to back like, holy crap, I can't believe I did that. That I didn't think that was something that I was capable of. And then that starts to build self-mastery, self-determination, self-efficacy.
00:41:52
Tony Montgomery
And those are good things. But if you do that time and time again, that person's going to have psychological demands that they're not able to facilitate. They're going to be stressed going into it. They're going to stressed during it. And they're going stressed after it.
00:42:04
Tony Montgomery
And we know that chronic stress blunts adaptations. It's good to have acute stress um because that's what training does and that can drive adaptations, but chronic stress is something that can create um big deficits in adaptations.
00:42:17
Tony Montgomery
So sure, it's good to have days in there where we challenge them, but we want to make sure that those days are followed up by easier days to allow for recovery, to allow for psychological well-being and and things like that.
00:42:29
Tony Montgomery
And it's also important to think about, okay, how are they coming into the gym? um What's their attitude like? Are they upbeat? Are they personable? um Are they able to maintain a conversation?
00:42:42
Tony Montgomery
that type of feedback you're getting should help you determine whether or not you're going to push the program or you're going back off the program. Whenever I work with athletes face-to-face, I have a plan A and a plan B. And if they come in super jacked, ready to go, plan A is the workout. They come in tired, kind of sad, plan B is the workout. Because we do have to think about life stress, poor sleep, poor nutrition, maybe got in a fight with their significant other.
00:43:06
Tony Montgomery
All those things play a factor in how much volume they're able to accrue that day that's going to be at adapt adaptive. um So it's it's nice to have that flexibility within that paradigm.
00:43:17
Tony Montgomery
And then making sure like, hey, how are they leaving these exercise sessions? Are they leaving upbeat? Are they leaving like super pumped? or Are they dragging themselves out of it? so one thing that i like to think about is like okay well what are what are everyone's going to have some aesthetic goal that they want to achieve whether even if they're training for strength especially if they're training for hypertrophy at the end of the workout it's a really good idea to put the emphasis on that aesthetic goal and make them feel like oh man like i i worked out the muscles i want to work out right that's what they're going to remember um so if they want bigger arms doing
00:43:52
Tony Montgomery
high rep dumbbell curls or, you know, any type of bicep curl. um that's going allow them to leave thinking like, oh, we really accomplished my goal. I can't wait for the next session.
00:44:02
Tony Montgomery
um and then when you have those like really hard training sessions, the research shows that like having a good cool down afterwards, doing some breath work, having some feet elevation, um doing some meditative type stuff, that's going to be able to pull that sympathetic, that cortisol spike, that's going to be able to pull that sympathetic arousal back down to parasympathetic, and that can start the recovery process.
00:44:23
Tony Montgomery
So even when it's not the hardest workout, it's good to put something in place. But when it is a hard workout, it's good to do that while they're still there. What I usually tell my clients is once you leave the gym, put on some like enjoyable music. Don't put on the metal that you or the rap that you got you into the mood to train and then do some breath work. I usually do box breathing, two seconds in, two second pause, two seconds out, two second pause.
00:44:47
Tony Montgomery
And that'll allow you to bring back down into a recovery state so that you're able to um, start that rest and digest program. So when you, when you go to eat and you go to replenish your body, right, you're not in a sympathetically aroused state. So you're not going to have any gut irritation. you're going to be able to assimilate the nutrients a lot better. So we want to pull that back down as soon as possible, as fast as possible.
00:45:08
Tony Montgomery
So that would be the focus of like the psychological component is thinking about, are we creating self-efficacy through challenging work that they can actually get to and and they enjoy getting to Are we creating, um,
00:45:22
Tony Montgomery
enjoyment based on their goals to end the session? Are we bringing back down that sympathetic drive into parasympathetic drive? And are we listening to them when they walk in so that we can undulate their volume for a good day and a bad day?
Customizing Programs with Client Feedback
00:45:36
Tony Montgomery
And then from there, you can start to build that program out specifically for that individual. And that's purely with resistance training, and aerobic training. We can start to bring that in if we want to, and that adds more complexity to it, um but it doesn't necessarily diminish your ability to make progress.
00:45:53
Tony Montgomery
And maybe that's something we could talk about concurrent training in another episode. But just to finish up and wrap up on this idea of hypertrophy training, um Again, you want to make those progression schemes and those patterns, just like in strength, you want to track your workouts so that you're able to know if a I added weight or I kept the weight the same, but I added five reps.
00:46:16
Tony Montgomery
um Those are the things that you want to start to track. And if those go up, then you're most likely, if you have the right exercise, going to put on muscle. If those go up and you notice that there's no muscle going on, you want to pick different exercises because you're not targeting the exercise or the muscles that you that you want to target.
00:46:33
Tony Montgomery
um And then again, just like in the strength training, if your main movements start to digress and you're not able to progress them, look at your accessories, look at that single joint stuff and start to reduce those first um before thinking about trying to add other stuff in. I think that's a common fallacy that a lot of trainers have because they're trying to chase this idea that volume drives gains.
00:46:59
Tony Montgomery
So when people aren't making progress, they're like, oh, well, we we'll just add more. then we'll just add more, right? A lot of times more is not going to be better. um Maybe if you're working with brand new people, more can be better.
00:47:12
Tony Montgomery
But for most people, depending on the dynamics of their life, depending on what they do, because they're going to have jobs, they're not going to be professional athletes, less is always going to be better.
00:47:23
Tony Montgomery
And we want less from those accessory movements. So that could be either removing an accessory or reducing some of the sets. So maybe you're doing three sets, pull it back down to two. Maybe you're doing two sets, pull it back down to one.
00:47:35
Tony Montgomery
um Don't be afraid to fall into this, like, I need to do three to four sets of everything because that's what the research shows. And that's what's going to drive. One set done very effectively can drive growth.
00:47:48
Tony Montgomery
So we want to make sure that we understand those dynamics and progress through that manner. And then again, if we are progressing in our and our lifts through either load or volume and our muscles are getting bigger, there's no need to add more.
00:48:04
Tony Montgomery
You don't need to add another exercise. You don't need to add another set. You need to just continue to ride that horse until you stop making progression. Once you stop making progression for either one of those, strength or hypertrophy, you gotta ask yourself, is it because fatigue is accumulated and I need to take a deload?
00:48:23
Tony Montgomery
Or is it because the exercises I'm doing aren't effective? um Or is it because I'm training too close to like, these are the questions you start to ask yourself, but I would recommend doing a deload and then start back over just like you did. So say you did dumbbell bench press on day one and you did 70s for 15 reps.
00:48:45
Tony Montgomery
You go through your entire phase of training and you get to the end and you're doing 105s for six reps, right? You deload, you come all the way back, maybe go to 80s and see if you can get those for that 15 reps that you did with the 70.
00:48:59
Tony Montgomery
And then you just progress up and towards the end, maybe you're at 115, 120 for six reps. That's the way you want to think about progressing those patterns, not by just adding more, but hey, can we go back, add a little bit, progress, move forward, go back, add a little bit, progress, move forward.
00:49:15
Tony Montgomery
And then when it comes to deloads, um whether it be for strength or for hypertrophy, the concept is the same. We're trying to dissipate as much fatigue as possible. um not ah No one's gonna be able to continue to train to make progress infinitely,
00:49:29
Tony Montgomery
But there needs to be an idea of individuality in terms of how much fatigue they can handle, how long are their training blocks, and then deload them from there.
00:49:40
Tony Montgomery
um But when you're first working out with them, a good general rule of thumb for strength training is a deload maybe every four to six weeks. And then for hypertrophy, it can be a deload anywhere between six to 12 weeks.
00:49:54
Tony Montgomery
um If they're making progress, you do not have to deload them. Now remember, the more you push without a deload, the more likely you are to start to get into fatigue. And once fatigue comes, you're going to start to manifest acute injuries that could turn into chronic injuries. So we want to avoid those um as much as possible.
00:50:13
Tony Montgomery
So when you do that, you want to, when you're doing a deload, you want to think about what's the biggest driver of fatigue. And like we talked about, it's that high volume stuff. Volume is the biggest driver of central nervous system fatigue and peripheral fatigue. I know a lot of people think one rep singles ah wreck their central nervous system. There's no research to to back that up.
00:50:34
Tony Montgomery
um I think singles psychologically can start to manifest itself in some um fatigue, mental fatigue, and that can manifest itself into physiological fatigue, but you're not actually fatiguing your central nervous system um with that. So we want to reduce volume. We want to reduce volume anywhere between 40 and 60%.
00:50:56
Tony Montgomery
50% is kind of that sweet spot, and we want to reduce that for, that's why it's important to track your reps and sets so we can do that. um What I found is that you wanna keep intensity somewhat high between 70 and 80%.
00:51:12
Tony Montgomery
um And again, it is individual per person and the best way you're gonna find that. So say you ended the block um with a two by two squat RPE nine or a two by six to 10 reps on hack squats and you push both the failure, um you would go down to one set you can keep it at two reps and you can keep that RPE between like seven to eight.
00:51:41
Tony Montgomery
And then for the hack squat, you can cut it down to one set. You can go to about six reps and you want to keep that RPE around an eight because they did just go to to failure.
00:51:53
Tony Montgomery
um And you you're going ask yourself, like, well, how do I know they deload it effectively? And the best way to understand whether or not your deload is working is if they come back that following week and they're able to hit the ground running. and They feel really good.
00:52:09
Tony Montgomery
They feel energized. They feel full of um drive and motivation because one of the ways... And we know a deload is coming as the people will start to lose their motivation to go to the gym. They'll start to get dysregulated sleep patterns.
00:52:24
Tony Montgomery
um They'll get hunger hormone disruption and stuff like that. So those are some of the things that you can um talk to your clients about and figure out what's going on. And then that could manifest itself into a deload. But if they come back and they hit the ground running, Then you deload it perfectly. you don't need to change anything up, but say they come back, which I've seen this a lot and they feel sluggish and they don't feel like they're able to do the lifts and they feel like they're they're they're weak and they still fatigued.
00:52:49
Tony Montgomery
um That's because you probably dropped the intensity too much, or maybe you dropped the volume too much. and they lowered their fitness level, they lowered that level, and it takes them a week to build that back up, that's telling you that your deload is not as effective as it could be.
00:53:05
Tony Montgomery
And a lot of times when I see that, it's because people drop intensity way too much. They go 50% volume and 50% intensity, or they do the opposite, they'll drop intensity And they're like, oh we're going to bodybuilding work in a strength phase. And we're going to do you know push downs, three sets of 20. We're going to do 20 reps of everything.
00:53:23
Tony Montgomery
And that causes more fatigue um as well. So we want to drop the volume. That's kind of the things you want to play with with each individual person. And then again, you want to have these abilities to measure progress for strength. It's going to be um anywhere or between one, two, and three reps.
00:53:40
Tony Montgomery
So you want to have that towards the end of a block to see if we're making progress for hypertrophy. It's the same thing. Are we adding load and are we adding reps? And are we making progress in that dynamic?
00:53:52
Tony Montgomery
um Are the main movements making progress? That's the most important thing. Are the accessories making progress? If they do, great. That's not nearly as important, right? If that main movement's getting stronger, then you're good to go. If that main movement's not getting stronger, then we need to figure that out. But if your accessories are getting stronger, that doesn't have anything to do with your main movements. It may, but it may not.
00:54:16
Tony Montgomery
um And same thing with the hypertrophy stuff. Those secondary, tertiary movements, can we progress them? Sure. Is it important to progress them?
00:54:28
Tony Montgomery
Possibly, maybe. But are we putting on size? Are we making our main movements progress? If those answers are yes, then you know those accessories aren't nearly as important. You need to train them hard.
00:54:41
Tony Montgomery
You need to train them effectively. You need to train them with respect. to make sure you're getting the adaptations and to make sure you're getting the range of motions that you need out of them. um But it's not something that I would just manifest and drive and continue to push and continue to push and continue to push.
00:54:56
Tony Montgomery
So that's kind of the idea behind um programming for a strength and hypertrophy type of athlete. We want to think about specificity first and foremost, like what are their goals and what exercises are we picking them to help meet their goals?
00:55:12
Tony Montgomery
Individuality, like what do they enjoy? What is their body structure? What are their weaknesses? What do they need to work on? um And then progression, are we able to progress through their goals that they have set for themselves?
00:55:27
Tony Montgomery
So if that person wants to improve their dumbbell bench press, are we able to progress that? Or they want to get bigger arms, are we able to progress that? Those are the type of tangible goals that you want to start setting.
00:55:40
Tony Montgomery
When people come in there and they're like, i just want to get bigger, I want to add muscle, try to make them get more specific. The more specific you can make them get, the more um they're going to be able to buy into the program because they're going able to see the results. If you get somebody that comes in, like, I want to lose weight. And it's like, okay, well, if we lose two pounds in a month, will you be happy with that?
00:55:59
Tony Montgomery
And they're like, no, like, okay, well, six pounds. And like, that's better than eight. And like, yeah, I'd be happy with eight. Then yeah, we got something. So it's up to you as the coach, as the trainer to pull that out. And then we want to think about the psychological component of it as well.
00:56:15
Tony Montgomery
Um, Are they enjoying it? Are they excited about it? When you send them something to do, do they email you back saying like, heck yeah, I can't wait to start this block? Or are they dreading it?
00:56:26
Tony Montgomery
um Are they having a negative valence towards the exercises that you're doing? um Those are the things you want to start to think about from a psychological. And then how can we manipulate that? Talk to them, ask them. Get that client feedback. um That's the best way to create these evidence-based programs is through the research, through the anecdote, and then through the client experience.
00:56:44
Tony Montgomery
A lot of times we forget about that client experience. So making sure that we're talking to the client to understand exactly what we're getting out of them and what they want. is going to create a exponential um growth and and buy-in, and then they're going to be excited. And then again, like we talked about in the very beginning, and if you're excited about a program, it's going to work. Even if it's the worst program on the planet, it's going to work.
Conclusion and Future Topics in Training
00:57:06
Tony Montgomery
um You'll get some individuals, type A personalities, they're like, oh I just want to push. I want to push. I want to push. Right? That's when you really have to think about this 50-50 split of like, hey, I'm going to give you 50% of push, but we're going to do 50% of things that you actually need to do we're not going push.
00:57:22
Tony Montgomery
Right? And then the more you explain to them, the more you bring them into the conversation, the more you talk to them about like the dynamics of fatigue, the dynamics of this. Right? Right? they're going to start to understand like, okay, well that's important. I understand that.
00:57:36
Tony Montgomery
Right. So we want to educate our clients first and foremost of like why we're doing the things that we're doing and that's going to allow them to, um, facilitate this desire to want to adapt to the program that you're giving them.
00:57:48
Tony Montgomery
um but we want to make sure that we're including them in that. So that's it for exercise programming when it comes to resistance training. If you guys have any questions, let me know. And the next time we'll talk about resistance or exercise, we'll we'll talk about concurrent training and and how to program that and and what are some of the benefits of that. So stay tuned for um a future episode on that coming up.