June 2024
New Program - June 2024
Whenever I start a new program, I like to write about my thought process in designing it for anyone that wants to know. I honestly feel, if you understand the program, you will have better results.
Speaking of results, this program will only work if you work. In other words, it requires effort. This is not a just “Tell me what to do, and I’ll do it” type of program. YOU will have to push your limits, and only you know what those are.
Speaking of results, this program will only work if you work. In other words, it requires effort. This is not a just “Tell me what to do, and I’ll do it” type of program. YOU will have to push your limits, and only you know what those are.
Your results (or lack of results) will reflect the effort (or lack of effort) you put in
Currently at the Iron Lodge our members range from “Beginners” to “Advanced”. Starting this month (June 2024) we are starting a New SOP (Standard Operating Procedure).
- Any new member who has never lifted before and is still learning the proper way to perform the 4 Basic Fundamental Movement patterns of the Squat, Hinge, Pull, & Push will be considered “Students”.
Students will be instructed separately from the main class and will be given instruction either via 1-1 personal training or with a small group with other Students. Once proficiency has been shown and individual modifications have been made the student will start to work with the main class as a Beginner.
- Members who have demonstrated proficiency with the 4 Basic Fundamental Movement patterns and are in the process of learning the loaded exercises that go with them (Back Squat, Deadlift, Pull-up, Overhead Press) will be considered “Beginners”.
Beginners (Not Students) are also people who need a “reboot”, i.e. they may have training experience but have taken so much time off that they’re essentially at the beginner stage will follow a Starting Strength Protocol.
The Starting Strength Protocol will be different than the Back-Off Program (which I will explain later) in that the weights will remain constant through all working sets. The reason this is done is because Beginners show a large strength improvement in the beginning due largely to neurological adaptations. During this phase I do not want to slow them down. Once they start to plateau the Back-Off Program will pick up.
Once movement patterns have been demonstrated under load and an estimated max is determined the member will do the Iron Lodge version of Big Three (squat, deadlift, and press), starting at 3 working sets with a goal of 5 reps each set. All three lifts will be performed twice per week.
When they can complete 3 sets of 5 reps resting 5 minutes between each set, they will increase their weight in the next session. The training loads will start at 80% of their predicted 1 rep max. 80% of a person’s 1RM allows for 7-8 reps, which means that they do not go to failure initially. Loads can be increased from one workout to the next. A member does not have to complete both workouts in a week before increasing weight that has been completed for 3x5. Members will not increase the load from 1 set to the next in a single workout. Starting Strength is a linear progression with only the weights changing.
As they progress, adding weight and getting 5 reps for all three sets will no longer be able to be accomplished or improved upon with every workout. Once this happens (it will be at a different time for different members) they will move to the Back-Off Program.
Warm-ups (to include core work) and cardio will be done with the rest of the class. Only the barbell work will be different for the Beginner.
Once movement patterns have been demonstrated under load and an estimated max is determined the member will do the Iron Lodge version of Big Three (squat, deadlift, and press), starting at 3 working sets with a goal of 5 reps each set. All three lifts will be performed twice per week.
When they can complete 3 sets of 5 reps resting 5 minutes between each set, they will increase their weight in the next session. The training loads will start at 80% of their predicted 1 rep max. 80% of a person’s 1RM allows for 7-8 reps, which means that they do not go to failure initially. Loads can be increased from one workout to the next. A member does not have to complete both workouts in a week before increasing weight that has been completed for 3x5. Members will not increase the load from 1 set to the next in a single workout. Starting Strength is a linear progression with only the weights changing.
As they progress, adding weight and getting 5 reps for all three sets will no longer be able to be accomplished or improved upon with every workout. Once this happens (it will be at a different time for different members) they will move to the Back-Off Program.
Warm-ups (to include core work) and cardio will be done with the rest of the class. Only the barbell work will be different for the Beginner.
- Members that have reached a plateau with the Starting Strength Protocol or have 1-5+ years of experience will be considered “Intermediate” and “Advanced" members and will follow the Back-Off Program.
The Back-Off Program: A twice per week double progression model. Double progression means that members progress both in reps and load; first they hit the reps they need, then they increase the load. Members should start at loads that will be challenging but still fall within or meet the recommended rep ranges. This will allow them to progress to the correct load instead of potentially not even reaching the low rep range number. Members will start out with the following loads 78% (9RM) for Back Squats & Press (6-8 Rep Range) and, 84% (6 RM) for Deadlifts (3-5 Rep Range).
Most strength training programs add weight and reduce the reps with every set. This allows an athlete to build up / warm up to their heaviest set mentally (Central Nervous System) as well as physically. This type of progression is one half of what has been referred to as a “pyramid routine” and has been around for years. We have implemented it at the Iron Lodge frequently to various degrees. The “The Pyramid Routine” is one of Joe Weider’s (The Godfather of the modern Fitness Industry) Founding Principles. This Back-Off Program is just the back end of the pyramid with adequate rest. In recent years people have referred to it as a “Reverse Pyramid” routine and try to play it off as innovative. However, I know that Joe Weider was the 1st to coin the phrase “Pyramid Routine” and his principle included both the going up the pyramid (warming up to that top set) as well as coming down the pyramid (Back-off or drop sets). With this program, members will be encouraged to warm up only enough to maximize their top-end set. With some individuals the sets leading up to a max effort set or top-end set are sometimes counterproductive. Not quite at 100% effort but strenuous enough to take strength away from the top set.
With this Back-Off Program we will try and eliminate counterproductivity and allow members to give 100% to their top set. Then there will be 1-2 sets with weights slightly lowered where the member can use whatever strength is remaining and completely fatigue whatever muscle groups are being utilized.
Current research has shown that pyramid and reverse pyramid training are both effective for building strength and size. [3][4]
Here are the Ground Rules for the Back-Off Program
Ground Rules:
Example:
Back Squat. 1st set weight: 200. Rep Range 6-8.
Warm up set 1 @ 40%: 80 x 5
Warm up set 2 @ 60%: 120 x 3
Warm up set 3 @ 80%: 160 x 2
Working Set 1: 200 x 8! (MAX EFFORT got you to 8)
Rest 3-5 mins. Reduce the load by 10% for the second set.
Working Set 2: 180 x 9 (however many reps you can get. No rep range. MAX EFFORT!)
Rest 3-5 mins. Reduce the load by 10% for the third and final set.
Working Set 3: 162 x 10 (Again no rep range. MAX EFFORT
In this example, because the highest number in the rep range (6-8) for the 1st set was reached (8 in this case) the weight will be increased by 5 lbs. next time for the first set to 205 lbs. and 185 lbs. for the 2nd and 166 for the 3rd. The 2nd and 3rd set can go higher than the recommended rep range. Remember it is for max effort!
Starting in June All members at the Iron Lodge will be encouraged to workout with INTENSITY 2 x week. The 3rd day is a make up day or optional conditioning day.
Day 1
Back Squats 3 x 6-8
Pull-ups 3 x 6-8
Hinge: Stiff Legg Deadlift from Rack 2 x 8-10
Horizontal press: Push-ups / Floor Presses 3 x 6-8
5-15 min Conditioning Finisher
Day 2
Deadlift 2 x 3-5
Shoulder Press 3 x 6-8
Lower Body: Split Squats 2 x 6-8 (lower reps but higher volume on CNS due to both sides getting done each set)
Horizontal Pull: Bent-Over Rows / Seated Rows 3 x 6-8.
5-15 min Conditioning Finisher
Day 3
Make up of Day 1 or Day 2
Or
Metabolic Conditioning workout of the day.
3) Ribeiro, A. S., Schoenfeld, B. J., Fleck, S. J., Pina, F. L. C., Nascimento, M. A., & Cyrino, E. S. (2017). Effects of Traditional and Pyramidal Resistance Training Systems on Muscular Strength, Muscle Mass, and Hormonal Responses in Older Women: A Randomized Crossover Trial. Journal of Strength and Conditioning Research, 31(7), 1888–1896. https://doi.org/10.1519/JSC.0000000000001653
4) Bostani, M., & Shariati, M. (2012). The Comparison of Between the Effects of Two Training Methods on Dynamic Strength of Non-Athletes Males. Procedia - Social and Behavioral Sciences, 46, 417–420. https://doi.org/10.1016/j.sbspro.2012.05.133
Most strength training programs add weight and reduce the reps with every set. This allows an athlete to build up / warm up to their heaviest set mentally (Central Nervous System) as well as physically. This type of progression is one half of what has been referred to as a “pyramid routine” and has been around for years. We have implemented it at the Iron Lodge frequently to various degrees. The “The Pyramid Routine” is one of Joe Weider’s (The Godfather of the modern Fitness Industry) Founding Principles. This Back-Off Program is just the back end of the pyramid with adequate rest. In recent years people have referred to it as a “Reverse Pyramid” routine and try to play it off as innovative. However, I know that Joe Weider was the 1st to coin the phrase “Pyramid Routine” and his principle included both the going up the pyramid (warming up to that top set) as well as coming down the pyramid (Back-off or drop sets). With this program, members will be encouraged to warm up only enough to maximize their top-end set. With some individuals the sets leading up to a max effort set or top-end set are sometimes counterproductive. Not quite at 100% effort but strenuous enough to take strength away from the top set.
With this Back-Off Program we will try and eliminate counterproductivity and allow members to give 100% to their top set. Then there will be 1-2 sets with weights slightly lowered where the member can use whatever strength is remaining and completely fatigue whatever muscle groups are being utilized.
Current research has shown that pyramid and reverse pyramid training are both effective for building strength and size. [3][4]
Here are the Ground Rules for the Back-Off Program
Ground Rules:
- Each Day will be a full-body routine.
- Each exercise will only be trained once per week.
- The warm-up should be light, just enough to get the blood flowing and prepare the nervous system for the heavy sets. It should never cause fatigue or interfere with your performance in the work sets. 1-3 sets of 1-5 reps of 40%-80% of target weight for the first working set.
- 1st working set is the heaviest set.
- Rest 3-5 min after the 1st set.
- 2nd set is reduced by 5% for Press and 10% for Deadlifts and Squats.
- Rest 3-5 min before doing the next set. Deadlifts will have 2 working sets & Squats and Presses will have 3.
- Fight for every rep in ALL working sets! DON’T leave reps on the table! Each set is to be performed with 95-100% effort, doing as many reps as possible. Only stopping when you doubt your ability to complete another rep safely.
- Once the first set’s (heaviest set) rep range has been met the weight is increased by 2.5% or 5 lbs. for ALL sets in the next session.
- The 2nd & 3rd sets do not increase in load until the 1st set has reached the top of the rep range. They are NOT independent.
Example:
Back Squat. 1st set weight: 200. Rep Range 6-8.
Warm up set 1 @ 40%: 80 x 5
Warm up set 2 @ 60%: 120 x 3
Warm up set 3 @ 80%: 160 x 2
Working Set 1: 200 x 8! (MAX EFFORT got you to 8)
Rest 3-5 mins. Reduce the load by 10% for the second set.
Working Set 2: 180 x 9 (however many reps you can get. No rep range. MAX EFFORT!)
Rest 3-5 mins. Reduce the load by 10% for the third and final set.
Working Set 3: 162 x 10 (Again no rep range. MAX EFFORT
In this example, because the highest number in the rep range (6-8) for the 1st set was reached (8 in this case) the weight will be increased by 5 lbs. next time for the first set to 205 lbs. and 185 lbs. for the 2nd and 166 for the 3rd. The 2nd and 3rd set can go higher than the recommended rep range. Remember it is for max effort!
Starting in June All members at the Iron Lodge will be encouraged to workout with INTENSITY 2 x week. The 3rd day is a make up day or optional conditioning day.
Day 1
Back Squats 3 x 6-8
Pull-ups 3 x 6-8
Hinge: Stiff Legg Deadlift from Rack 2 x 8-10
Horizontal press: Push-ups / Floor Presses 3 x 6-8
5-15 min Conditioning Finisher
Day 2
Deadlift 2 x 3-5
Shoulder Press 3 x 6-8
Lower Body: Split Squats 2 x 6-8 (lower reps but higher volume on CNS due to both sides getting done each set)
Horizontal Pull: Bent-Over Rows / Seated Rows 3 x 6-8.
5-15 min Conditioning Finisher
Day 3
Make up of Day 1 or Day 2
Or
Metabolic Conditioning workout of the day.
3) Ribeiro, A. S., Schoenfeld, B. J., Fleck, S. J., Pina, F. L. C., Nascimento, M. A., & Cyrino, E. S. (2017). Effects of Traditional and Pyramidal Resistance Training Systems on Muscular Strength, Muscle Mass, and Hormonal Responses in Older Women: A Randomized Crossover Trial. Journal of Strength and Conditioning Research, 31(7), 1888–1896. https://doi.org/10.1519/JSC.0000000000001653
4) Bostani, M., & Shariati, M. (2012). The Comparison of Between the Effects of Two Training Methods on Dynamic Strength of Non-Athletes Males. Procedia - Social and Behavioral Sciences, 46, 417–420. https://doi.org/10.1016/j.sbspro.2012.05.133