Non Essentials of S&C and Fitness | All opinions, ideas, questions welcomed | DM us a poll you’d like to see
Joined November 2011
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I cannot tell you how many times someone has come to me after they tried the “just add 5 pounds a week” programming all with the same complaints
They say it’s boring, it does work, they are frustrated.
As a coach I was sold on this idea, I tried it with many ages and types of people and I finally came to my own conclusion, and that is there are much better ways to program
For me as a coach I want increased exposure not avoidance. When learning any skill, the more exposure to that specific skill the faster it will be learned.
If strength is the goal, you cannot avoid strength and just do sets of 5. Do you know the absolute easiest way to “add 5 pounds” ?? Do less reps. That’s what zone 1 is for.
You also, especially a beginner, don’t want to miss those sets of 8-12. These rep ranges offer a different stimulus and they are great for greasing the grove and learning the technique.
Don’t let them scare you with fear. Heavy is relative. You are able to lift heavy and prioritize form and positions.
That’s what’s great about this system, you don’t have to learn an entire new system after your first 12 weeks. You just continue to gain experience and exposure in other areas. Exercise selection, work loads, intensity etc
Link to start a free week below 👇🏼
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Many people only do one variation of the Single Arm DB Row. In fact I see a lot of people arguing which one is best. To me that’s a false choice, the best option is to use them all.
I like to use variations of exercises with more or less stability. You probably see people arguing about this, more stability is better for building muscle, but less stability is better for strength blah blah blah
If you use them all that argument is a complete waste of time. I use 3-6 variations I’ll list them below
My default is the 3 point stance. That’s what you see in this video. 3 point stance means you have 3 points of contact. Two feet on the ground and 1 hand on the bench. This is the second most stable variation. You can do this with and without a deadstop. The video shows the deadstop version.
Then you have the 2 point row. This eliminates the hand on the bench. You lose a point of stability, but what this adds is more full body engagement. You have to create the stability and often time you’re allowed some rotation with this variation. It can be much more aggressive, a little less strict. You can do these with and without a deadstop.
Finally you have the 1 Arm DB Row. This variation has a knee on the bench with the same side hand on the bench and the DB offset of the side of the bench. This is often the most strict version and offers the most stability. You can do these with and without a deadstop.
If you only do one, you’ll miss the benefits of the others. Best practice is to use them all. Either use one for 3 weeks and switch or alternate week to week.
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You can trick your body to lift more than you normally can
Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program.
It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state
It’s all about ramping up to reach this state and I use 3 steps to get there.
Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more.
Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper
Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down
Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely
The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.
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Start your free week here 👇🏼👇🏼👇🏼
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When you drill down, it comes down to HOW you chose to create mechanical tension and HOW you chose to recruit more motor units.
Depending on which you choose, will dictate how much muscle you can build IMO
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The exercise that most people have never even seen that can build your chest and pressing power the most
It’s an exercise that has no home, no faction has made it famous. Allow me to share the benefits
First, you actually already use this concept on other exercises. You barbell row, and you single arm row. Why wouldn’t you also barbell bench, and single arm bench?
Second, most people would agree they have a stronger side. Usually the dominant arm is stronger. This exercise is great for ensuring you don’t have a large strength discrepancy on your arms, and if you do, this exercise can fix that for you.
Single arm pressing is also going to train the core. A lot of people new to this exercise will actually report a lot of abdominal soreness, and you get this from bracing and stabilizing the load on one side and no load on the other. The weight creates a “sling” effect for the core. This is what makes single arm bench much different than just alternating bench.
Lastly I think the triceps are trained much more directly than 2 arm variations which helps transfer to not only bench but overhead press as well
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Training yields different types of stimulus. Different types come with different costs
I often say that Low Rep Hypertrophy Sets yield less fatigue. So in this video I break down why
In the case of muscle damage vs neural fatigue, you are able to recover faster from neural fatigue than you are from muscle damage
Let me know what you think in the comments
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Start a free week 👇🏼👇🏼👇🏼
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The thing about using percentages is your 100% isn’t always your 100%
Some days your strength is down. Some days it’s up
This leaves people using percentages as an end all be all frustrated
All my programming comes with education and my reasoning and teaching that I believe in. It’s one of the reasons people train with me so long. I truly want to teach people so I spend a lot of time typing coaching notes to each session and each exercise
I have a unique way of choosing your weight. Number 1, I don’t want you to rely on me to tell you what to use. You need to learn it, because no one else will every be able to know better than you. You are the CEO of your progress, and the sooner you can learn this the better off you will be
These concepts are especially true for my low rep set programs. If you train with me long enough, not only will you read these concepts but you’ll learn it and you’ll be a better lifter
I wish training was more black and white. It’s not. The target you are trying to hit is moving. You need to learn it if your goal is to truly reach a level most people fail to get to.
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Try a free week of my low rep set programs here 👇🏼👇🏼👇🏼
strengthdebates.com/lowrephy…
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Official Strength Debates retweeted
Blessed to be attending the @MercerFootball Mega Camp today!
Excited for the opportunity to compete, learn from the coaching staff, and showcase my abilities against great competition.
Ready to work and get better. 💪🏈
LB | Class of 2030
@_Coach_Weave @CoachRoyston
@DexPreps @MaxPreps @AlPopsFootball @__AustinButler @StrengthDebates @ValleyCubsFTBL @ChampionsSA16 @AL_Recruiting
#MercerFootball #Recruiting #Linebacker #ClassOf2030 #FootballCamp
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Thankful to attend and compete at the @JaxStateFB Camp. @CoachKellyJSU
Camp Testing:
🏃 4.75 40-Yard Dash
📏 9’2” Broad Jump
⬆️ 29.9” Vertical
Excited to keep developing and competing against top talent.
LB | Class of 2030
#FootballRecruiting #JaxState #Gamecocks #Linebacker
@DexPreps @MaxPreps @AlPopsFootball @__AustinButler @StrengthDebates @ValleyCubsFTBL @ChampionsSA16
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Here’s me at 11 tho
Jun 3
I first read that and thought, “No FUKN way Jake was 13!!!!” And then reread the original.
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Summer 2013 in Phoenix AZ
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Guess how many years ago this was?
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Jun 2
Day 2 of my new workout designed by Coach Hicks @StrengthDebates is complete and recorded on the Train Heroic app. Today was Upper focused on chest and triceps, with some back and biceps. Today was the first time in ~15 years doing regular barbell bench press again. Forgot how much I like that exercise, even at my current measly weights. All in all, I’m loving being back in the gym.
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Had a great camp yesterday at
@AuburnFootball @CoachGolesh
Competed hard, learned a lot, and had the chance to showcase my skills in front of a great coaching staff. Thankful for the opportunity.
Relationships built. Work put in. More to come. 💪🏈
#WarEagle #AuburnFootball #Recruiting 🏈
@AUCoachWilson @DexPreps @ValleyCubsFTBL @StrengthDebates @AlPopsFootball @__AustinButler @MaxPreps @ChampionsSA16 @Trip7ERA
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OKLAHOMA WALKS OFF GEORGIA TECH TO ADVANCE TO SUPERS 🚨
THE SOONERS STUN THE NO. 2 SEED IN ATL 😳
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Is it me or is college baseball EXTRA HYPE this year???
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This is the magic question for hypertrophy
If the reps near failure matter most, why start so far away?
Once you realize WHY the reps near failure matter most, you realize there is a smarter way to train and that’s what I do with Low Rep Hypertrophy Sets.
My Low Rep Guide is 89 pages and goes into the whole concept. If you have a question I can bet I have an answer for you in the guide.
Comment “Guide” I’ll send a 25% discount code
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