People love to argue about which strength training program is the best, as if one single prefabricated approach is going to be significantly better for the majority of people than any other program out there (spoiler alert: there’s no such thing).
If you truly understand what foundational principles are necessary for any program to be successful, you also understand that most solid programs are more similar than they are different. They might be packaged and promoted differently, but if you look under the hood, you’ll discover many of the same qualities.
Here are four things that all great strength training programs have in common:
Belief
First and foremost, if a lifter believes a program is going to work, it probably will. More important than the sets, reps, loading or exercise selection, a lifter’s confidence will determine their success or lack thereof. That’s why programs with the backing of a charismatic figurehead (e.g., Louis Simmons and Conjugate, Jim Wendler and 5/3/1, etc.) are often the most popular.
Therein is the value of coaching. If a lifter hires a coach, they have both the belief in the coach and a financial investment in the process, doubling the likelihood of their success with whatever program they follow.
Progressive Overload
We get bigger and stronger by lifting a little heavier and pushing ourselves a little harder, bit by bit over time. This is the principle of progressive overload. All programs aim to induce progressive overload in some way.
Most programs drive overload by adding weight to the bar while keeping the sets and reps the same. The simplest example is Starting Strength, Mark Rippetoe’s classic beginner program that lives and dies by “add 5 pounds each workout until you can’t.” This approach works well for beginners because they can get strong with light weights relative to their maximal strength. Most newbies can ride out this approach for an extended period of time.
Once you can’t add weight every workout, it’s time to get more creative with progressive overload. Consider adjusting training volume (sets x reps), exercise selection (rotating in different versions of the squat, bench and deadlift) and using undulation (alternating between heavy, low-rep days and lighter, high-rep days) to keep forcing the body to adapt.
Autoregulation
Human beings are unpredictable, complex systems. No two people will respond exactly the same to one training program. Therefore, quality programs utilize autoregulation: flexible set, rep and loading schemes to allow the lifter to make adjustments based on how they feel.
If a lifter feels tired and weak, good programs have a built-in safety net to allow them to use lighter weights and less volume to still have a productive training session. On the flip side, if a lifter feels fantastic, good programs allow for the occasional extra push to take advantage of their energy and enthusiasm.
The most common form of autoregulation is RPE (Rate of Perceived Exertion) as a means of choosing the weight on the bar. Other methods like RIR (Reps in Reserve) and open-ended top sets (e.g., 5/3/1 “plus” sets) are also forms of autoregulation that let the lifter adjust their training on the fly.
Undulation
Undulation means changing the sets, reps and load of a lift each time you do that lift within a certain period of time. Even simpler, if you do a lift often, don’t do the same thing every time.
This is a different approach than a strictly linear progression, where the sets and reps stay the same each training session and the lifter aims to add a little bit of weight to the bar each time (e.g., Starting Strength). That well runs dry for many lifters shortly after the novice phase, when the “newbie gains” have come and gone. An undulated approach can add water back into the well.
Daily undulation refers to performing the main lifts multiple times per week and changing the sets, reps and loading. The Conjugate method alternates between max effort days and dynamic effort days, so you perform two heavy days and two light days per week. This high/low approach is perhaps the most common application of daily undulation.
Weekly undulation refers to changes in sets, reps and load for a lift each week within a training cycle. 5/3/1 uses weekly undulation for the main lifts, rotating on a four-week schedule:
Week 1: 1×5 @ 65%, 1×5 @ 75%, 1×5+ @ 85%
Week 2: 1×3 @ 70%, 1×3 @ 80%, 1×3+ @ 90%
Week 3: 1×5 @ 75%, 1×3 @ 85%, 1×1+ @ 95%
Week 4 (Deload): 1×5 @ 40%, 1×5 @ 50%, 1×5 @ 60%
*Based off training max (90% of true max)
Training different rep ranges and loading protocols on a daily or weekly basis gives lifters the opportunity to make progress in ways other than simply adding 5 pounds to the bar using the same set-and-rep scheme every week.
Weaving with a Common Thread
Training methods are only as good as the principles upon which they’re based. That’s why so many different programs work well: they’re based on the same principles outlined in this article. So when you’re weighing your options, make sure to scrutinize your prospective programs against these four qualities. If a program checks all four boxes, give it a go. If not, move along.
On the topic of training programs, I’m excited to announce that I’ll be hosting an all-day Powerlifting Program Design seminar at Bonvec Strength on Sunday, October 15. This seminar is for powerlifters, coaches and anyone who wants to learn how to design programs that help people get as strong as possible in an intelligent and efficient way.
Attendees will learn:
- The scientific principles behind every quality program
- How to use Autoregulation to adjust programs on the fly
- Communication skills necessary to build a trusting coach-to-athlete relationship
- How to design programs for beginner, intermediate and advanced lifters
- How to choose exercise variations to improve technique and identify weaknesses
- How to track data that’s actually useful to the coach and lifter
- The differences between designing programs for in-person, online and group training settings
- How to work around injuries to continue to train productively
- And much more!
About the Seminar:
What: Powerlifting Program Design Seminar
Who: Tony Bonvechio, founder and head coach of Bonvec Strength
Where: Bonvec Strength, 99 Hartwell St, West Boylston, MA 01583
When: Sunday, October 15, 2023, 9 am – 5 pm
Price: $159 (early bird) / $199 (after October 1)
This seminar is limited to 15 attendees to ensure that everyone can get the attention and feedback they need during the hands-on portions. Tickets are on sale now, so click below to claim your spot and take advantage of our early bird pricing!