Sets

Sets refer to the number of times a particular exercise is performed consecutively before taking a rest. The number of sets preformed can impact the physiological adaptations that occur in the body as a result of the exercise. This can include changes in strength, muscle size, endurance, and other aspects of physical fitness.

There is an inverse relationship between sets and reps in weight training: the more reps performed in a set, the fewer number of sets are typically needed, and vice versa. This relationship reflects the balance between the intensity of the exercise (heavier weight can be lifted for fewer reps) and the volume (more sets are typically required when fewer reps are performed).

For example, if an individual is performing a higher number of reps (say, 12 reps of a squat with light weight), they will likely need to perform fewer sets to drive an adaptive response. Conversely, if they're performing fewer reps (such as 1 rep of a squat with heavy weight), more sets would typically be required to achieve the desired training effect.

Additionally, an individual's "training age" — the length of time they've been engaged in consistent, serious training — can influence the number of sets required for an optimal training response. Those with a higher training age, who have already achieved significant strength and muscle adaptations, will likely require more sets to continue making progress, due to their bodies' adaptation to the training stimulus. Whereas, beginner can often make significant gains with fewer sets, as their bodies are at the lower end of their training potential and are not yet accustomed to the stress of weight lifting.

Reps

Repetitions, or "Reps" refer to the number of times an exercise is performed consecutively without a break within a given set. They are the primary variable to consider when designing a workout program as the prescribed number of reps will influence other aspects of the workout, including sets, tempo, rest intervals, and even the choice of exercises.

The number of reps performed can significantly affect the physiological adaptations in the body, leading to changes in strength, muscle size, and endurance capacity. For instance, a high-rep scheme (15-20 reps) with a lower weight can enhance muscle endurance, while a low-rep (6-8 reps) with a higher weight can increase muscular strength.

Additionally, a given rep range can profoundly influence the hormonal response during a workout. For example, using moderate loads (such as performing 8-12 reps, commonly seen in German Body Composition style training) can significantly increase Growth Hormone production, which is beneficial for enhancing muscle mass and improving body composition.

Reps are typically prescribed in ranges based on a real or calculated one-rep-maximum (1RM), representing 100% of one's maximum muscular output for a particular exercise. The relationship between reps and percentages comes down to the training goal, or desired strength quality one is trying to target.

Training can target four basic strength qualities: Relative Strength, Functional Hypertrophy, Hypertrophy, and Strength Endurance. By adjusting the rep range in conjunction with the percentage of 1RM used in training, it's possible to focus on specific strength qualities. For example:

• Relative Strength is developed with the 1-5 rep range at 100-85% of 1RM.
• Functional Hypertrophy is developed with the 6-8 rep range at 83-78% of 1RM.
• Hypertrophy is developed in the 9-12 rep range at 76-70% of 1RM.
• Strength Endurance is targeted by performing 12-15+ reps at 70-66% (and beyond) of 1RM.

These ranges are not set in stone and can be adjusted based on the individual's level of experience, goals, and muscle fiber composition. The specific exercise being performed and its technical demands can also influence the optimal number of reps.

Intensity

Intensity, refers to the overall load that is lifted, with greater loads signifying higher intensity and lesser loads indicating lower intensity. More specifically, intensity refers to the amount of weight being used relative to an individual's one rep maximum (1RM). An individuals 1RM is equal to 100% intensity.

Intensity is a key determinant in the effectiveness of strength training. For strength-building purposes, it's commonly suggested to select a load that allows for between 6 and 12 reps before muscle failure. This typically corresponds to a range of about 70-100% of the individual's 1RM. If this were a selected range an individual were prescribed to work within and they can only perform 5 reps with the selected weight, the intensity is too high; if they can perform more than 12 reps, the intensity is too low.

A minimum intensity level for strength training to be effective is within a range of 60-75% of 1RM. While lower intensity levels (such as 60%) can be beneficial for beginners, they may not provide sufficient tension on the muscles to promote optimal strength gains.

Tempo / Time Under Tension (TUT)

Tempo denotes the speed at which each phase of an exercise is performed. This concept is expressed using a four-digit system representing distinct parts of the movement.

For instance, a tempo of 4-2-1-0 or 3-0-X-1 would break down as follows:

• The first number is the eccentric lowering; that is, when you lower the weight (i.e., going down in the squat, or bringing the bar to your chest in the bench press). As a rule of thumb, this is when the muscle is being placed under stretch.
• The second number is the time of the pause in the stretched position. The pause (an isometric contraction) is usually between the eccentric phase or lowering phase and concentric phase or lifting phase (e.g., the bottom position in the squat, or when the bar makes contact with the chest in the bench press).
• The third number is the concentric contraction; that is, lifting the weight (e.g., raising in the squat, or pressing the bar at arms’ length in the bench press). In this case the muscle is shortening. An “X” instead of a number is used to denote “as fast as possible” or “explosive action with full acceleration.”
• The fourth number is the time of pause in the contracted position, such as the top of a curl or a chin-up.

Tempo can profoundly influence the physiological responses to exercise, including the production of growth hormone, testosterone, and Insulin-like Growth Factor-1 (IGF-1).

Moreover, the Total Time Under Tension (TUT) of a set, which is the product of the duration of each repetition and the number of reps, plays a crucial role in driving adaptation. TUT is used to target specific strength qualities like relative strength, hypertrophy, and endurance. These strength qualities are directly influenced by the prescribed tempo.

Rest Periods / Recovery

Rest periods refer to the length of rest between sets and exercises. The length of these rest periods can influence the physiological and metabolic adaptations that result from the exercise.

Rest periods are inversely related to the number of reps: typically, the higher the reps, the shorter the rest periods, and vice versa. This is because the musculoskeletal system, used predominantly during hypertrophy or body composition training (8-12 reps), recovers faster than the central nervous system, which is more involved in relative strength training (1-5 reps).

Generally, the shorter the rest period, the greater the metabolic response. For example, when you keep the intensity equal (e.g., 10RM or 74%) but manipulate only the rest interval (60 seconds versus 180 seconds), the growth hormone response varies dramatically.

Exercise Selection and Order

Exercise selection is an important variable when it comes to program design. When selecting exercises for a training program, it is best to consider the complexity and range of motion of each exercise. Generally, a workout should begin with the most complex exercises, meaning those that involve multiple joints, or those that require a large range of motion. These exercises are usually the most demanding in terms of energy, skill, and concentration.

Complex or compound movements such as squats, deadlifts, or bench presses involve many joints and large muscle groups, therefore these type of exercises will be performed best at the beginning of a routine. Simpler, less energy-consuming exercises or isolation movements targeting specific muscles will follow. This structure ensures that more demanding exercises are completed when energy and focus are at their peak, and less demanding ones are performed as fatigue sets in.

Exception: if the aim is to target a specific muscle group that has been lagging behind in development, or if the client is working on rehabilitating a muscle or movement pattern, it might be beneficial to prioritize these areas with specific exercises at the beginning of the workout. To get the best results, these exercises should be completed when the client has the most energy and focus, ensuring they can dedicate the necessary attention and effort to them.

Volume

Volume, often termed "training volume," refers to the total amount of work performed over a specified time period. Typically, this is calculated as the product of the number of repetitions (reps), sets, and weight lifted.

Density

Density refers to the amount of work done in a specific time frame. It's a measure of training volume relative to time. Increasing training density means accomplishing more work in the same amount of time or accomplishing the same amount of work in less time. For example, if a client completed 10 total sets in their initial 60-minute workout but managed to increase their output to 15 total sets in the same time frame during their second session, this would demonstrate an increase in Density.

Density is considered the king for fat loss.

Frequency

Frequency refers to the number of times a specific muscle group or movement pattern is targeted within a given period, typically a week. It represents the number of exposures a body part or lift receives during a training cycle. In the realm of program design, frequency often has an inverse relationship with volume: as the frequency of training a particular muscle group or lift increases, the volume per session usually decreases to ensure adequate recovery and prevent overtraining.

Periodization

Periodization is the strategic organization of training phases to attain a specific goal. This long-term planning divides the training regimen into manageable blocks or cycles. Here's a breakdown:

• Microcycle: Typically a week-long training segment.
• Mesocycle: Refers to the entire training block or phase, which can span several weeks.
• Macrocycle: Encompasses the entire training duration, which includes all the mesocycles, leading up to a primary objective or competition.

This structured approach not only optimizes performance gains but also helps in managing fatigue, reducing injury risks, and ensuring consistent progress.

Two Types of Periodization

1. Linear Periodization is a form of periodization where the training program progresses in a linear fashion, with a specific focus toward achieving a specific training goal (such as strength or hypertrophy). For example, a program might start with an initial focus on structural balance, followed by strength, then hypertrophy, and finally end on endurance. This approach can be effective for clients of all skill levels as it allows them to gradually adapt to the demands of the program.

2. Undulating periodization is a form of periodization where the focus of training will alternate from phase to phase, generally targeting different and/or complimentary strength qualities based on the desired goal. For example a program could alternate between period of higher volume and lower intensity, known as an Accumulation phase, to an Intensification phase where lower volume and higher intensity is emphasized. This approach works best when a client has advanced through their first year of training and seeks to continue training consistently for the long term. The alternations in volume and intensity allow for different strength qualities to be continuously stimulated without overtraining.

• Accumulation Phases: The goal of Accumulation (ACC) Phases is to create a training adaptation through volume. Emphasizing volume will improve work capacity and serve as a trigger to facilitate hypertrophy. In order to optimize performance, hypertrophy must be developed first to serve as a base to be able to exert more strength.
• Intensification Phases: The goal of the Intensification (INT) Phases is to create neuromuscular adaptation through training at higher intensities. Emphasizing intensity in strength training will improve motor unit recruitment to facilitate the development of strength.

Now that you understand the variables, it's time to see how they will appear in the program. The following is a basic program for a beginner Thesis client. At first glance, all the numbers may seem a bit confusing, however each column gives a specific directive for the workout.

The numbered list below corresponds to the columns read from left to right.

1. EXERCISE ORDER, the first column, is the order in which you perform the exercises. Each exercises will be assigned a letter (A, B, C, etc.) and number (A1, A2, B1, B2, etc.). Complete all A exercises before moving to exercises labelled B, then complete all B exercises before moving to C exercises, and so on. If there is a stand along letter assigned to an exercise, this indicates that it will be performed alone for all prescribed sets, reps, and rest periods. If the letter is followed by a number, this indicates that there are two or more exercises to complete in succession before moving on to the next series.
2. EXERCISE DESCRIPTION, the second column, provides details about the specific exercise, including the equipment used and key instructions. This includes stance width, hand positioning, and any unique requirements, such as the use of DC blocks, to ensure correct execution.
3. SETS, listed in the third column, indicate how many times to perform the given repetitions for each exercise. A designated rest period is provided between sets. Complete all sets before advancing to the next exercise.
4. REPS, will be presented in the fourth column. This number represents how many times you perform a specific exercise. The number of repetitions can be displayed in several different ways. Repetitions may be displayed as a specific number, or several specific numbers, e.g. 12,10,8,12 or 5,5,5,3,3,3. When displayed in this manner, each number represents a set.
5. TEMPO, the fifth column, is the speed at which you will perform one repetition. Tempo is written as four digits to represent how each portion of the movement should be completed.
6. REST, the final column, indicates the rest interval between exercises. The rest interval is written in seconds. After you have completed the designated number of reps for the exercise, rest for the prescribed time before moving onto the next exercise.