Progressive Set, Rep, and Loading Protocols to Use on the "Big Basic" Exercises

Regardless of your training goals or your training "split" (full body, upper/lower, push/pull, body part), I feel everyone needs to continually try to get stronger on the "big basic" multiple joint exercises: squat variations, deadlift variations, chin-up and pull-up variations, rowing variations, bench pressing variations, and overhead pressing variations.  The activity is called STRENGTH training for a reason: people who go into the gym and don't try to systematically get stronger are not being true to the activity and are not reaping the full rewards of the activity.

Taking things a step further, I also strongly feel you should begin each training session with one "big basic" exercise and utilize a progressive set, rep, and loading protocol which is conducive to building max strength. There is something about focusing on one single exercise to start your workout, giving it your all, and allowing it to "set the tone" for the entire training session.

With the above being said, I want to present 8 progressive set, rep and loading protocols which can be used to build max strength in the 6 movement categories I mentioned above (squats, deadlifts, chin/pull-ups, rows, bench presses and overhead presses). Before we get into the "nuts and bolts", I want to provide a primer. All of the protocols (except for #3) I outline below are based on percentages of estimated 1 repetition maximum (1RM) strength or various repetition maximums (RM's). To help you out, here is a little list you can use interchangeably to help you choose the appropriate loads and repetitions for each protocol:

1RM 100%
2 RM 97%
3 RM 94%
4 RM 90%
5 RM 85%
6 RM 82%
7 RM 80%
8 RM 78%
9 RM 75%
10RM 72%

Before I go any further or get a bunch of emails and comments from the internet fitness police, all of the above ESTIMATES are NOT 100% accurate. Your current strength levels (a weaker person will be able to perform more reps with certain percentages of 1 rep max), your "training age" (how many years you've been consistently training hard), and the specific exercise(s) can all throw off the above percentages and corresponding repetition maximums. What I presented above is very general and is not meant to be the "holy grail". I simply presented it to get you started and allow you to implement a progressive plan. Feel free to tweak things to suit your individual needs.

Once again, the protocols outlined in this article are meant to be used on the FIRST exercise in a training session...BY ITSELF. Do NOT superset, tri-set, etc. this "big basic" exercise with other exercises. You want to have complete rest between sets. If you don't like sitting around between sets, you can do a "filler" exercise (low level mobility drill, activation drill or a stretch) between sets. For all of the protocols I've outlined below, I'd suggest 2-4 minutes of rest between sets. For the first 3 protocols I'll discuss, 2-3 minutes between sets is fine. For some of the more advanced protocols (protocols 4-8), 3-4 minutes is advised. Got it?


Now that we have all that out of the way, let's take a look at some of my favorite and time tested progressive set, rep and loading protocols for building freakish strength. I've listed these from least advanced to most advanced, so there is something for everyone.

1. The One Half + 1 Protocol

While I'm not a very original guy and incorporate a lot of methods from other coaches and trainers, I will take credit for coming up with this protocol. It's really easy to implement:

• Choose any repetition maximum (RM) you like from the list presented earlier
• Cut that # in half
• Add 1 rep
• Perform 4-5 sets of this #
• Rest 2-3 minutes between sets

For a practical example, let's say your current 8 RM in the bench press is 225 lbs. You'd set up the one half + 1 protocol like this:

• One half of 8 is 4 reps
• Add 1...5 reps
• Perform 4-5 sets of 5 reps at 225 lbs. resting 2-3 minutes between sets

As long as you get at least 5 reps on your last set, you are allowed to progress the load the next workout (.5-1 percent is what I'd advise). If you do not get at least 5 reps on your last set, you should stay at the current weight (in this case 225) until you do complete 5 reps on the last set. 

Again, you can use this protocol for any repetition maximum you'd like, but, in my experience, it works best if you don't go any lower than a 4 RM (in this case you'd be doing 4-5 sets of 3 which is pretty taxing). Also, I'd say this protocol is best suited for high beginner to intermediate trainees who are transitioning from performing higher reps using lighter loads or who have used a HIT style 1 set to failure approach. With this being said, I sill think a high intermediate to advanced trainee can benefit from this protocol at certain times of the year.

2. The "Husker Power"Protocol

When I was in high school, our head strength coach utilized this protocol with me on the squat and bench press. I was told that former Nebraska strength coach Body Epley used this with the football program (I don't know if this is true but I digress). This is another super easy to implement protocol:

Set 1: 5 reps @ 65% of 1RM
Set 2: 5 reps @ 70% of 1RM
Set 3: 5 reps @ 75% of 1RM
Set 4: 5 reps @ 80% of 1 RM

*an additional "feeder" back off set at 65% can be performed after the 4th set in order to get in more volume and take advantage of the Post Activation Potential (PAP).

If you look back at the 1RM/RM list I presented earlier, 80% of 1 RM if about a 7 rep max (RM). What this protocol does is fatigue you just enough with the first 3 sets to make your theoretical 7RM (80%) to turn into a hard set of 5.

If you get 5 reps on your last set, go ahead and estimate your 1RM slightly higher for the next workout and adjust the percentages accordingly. If you don't get 5 on your last set, stay at the same percentages for the next workout and try to complete all 5 reps. Pretty easy, right?

Much like the One Half + 1 method presented earlier, this protocol is most productive for high beginner to intermediate trainees and/or for those new to multiple set and/or lower rep training at heavier loads.


3. The Stair Step Protocol

This approach was made popular by Mike Robertson of Indianapolis Fitness and Sports Training (IFAST) in an article he wrote for T-Muscle. It is also fairly similar to the protocols Eric Cressey of Cressey Performance in Boston, MA uses with his clients at times.

This is a great 8 week protocol for high beginner to intermediate lifters (and advanced guys could certainly benefit as well). Before going into detail on this, I just want to point out that applying percentages of 1RM and/or rep maxes (RM's) is a little more difficult, as Mike didn't make specific recommendations on loading in the original article he wrote for T-Muscle. So, you'll have to go with your own intuition here and follow the general principles I've outlined below:

4 Week Accumulation Phase

Week 1 Base Week: 3 sets of 8-10 reps
Week 2 More Volume: 4 sets of 8-10
Week 3 Slightly Less Volume but More Intensity (really ramp up the weight and decrease the reps): 2-3 sets of 6-8 reps
Week 4 Light Deload Week: 2 sets of 6 reps

4 Week Intensification Phase

Week 1 Base Week: 3 sets of 5 reps
Week 2 More Volume: 4 sets of 5 reps
Week 3 Slightly less Volume but More Intensity (really ramp up the weight and decrease the reps): 2-3 sets of  5 reps
Week 4 Light Deload Week: 2 sets of 5 reps

If you are a high beginner to intermediate trainee, I'd recommend performing the same main exercise for all 8 weeks. If you are truly advanced, you can consider performing a different main exercise for each phase but obviously keep the exercise within the same "family" or category (for instance, switch from a bench press to a close grip bench press).

4. The 6/5/4/3/2/1 Protocol

This is nice protocol to use to transition into working with heavier absolute training loads approaching or equal to 90% of a 1RM. In the 3 protocols described above, most will only be approaching 80-85% of 1RM, so this is a nice protocol to use to start breaking in your CNS and "feeling" heavy weights.

It goes like this:

Set 1: 6 reps at 65% of 1RM
Set 2: 5 reps at 70% of 1RM
Set 3: 4 reps at 75% of 1 RM
Set 4: 3 reps at 80% of 1 RM
Set 5: 2 reps at 85% of 1RM
Set 6: 1 rep at 90% of 1RM

If you complete all the prescribed sets and reps, estimate your 1RM just a bit higher the next workout and adjust the percentages. If you don't hit all your sets and reps, either stay with the same weights until you do or adjust your 1RM downwards and readjust the percentages.

5. 5/3/1 Protocol

This method, made overwhelmingly popular by Jim Wendler of www.elitefts.com, is another great strength building protocol. Jim sells an entire e-book covering every imaginable detail of this protocol and program, so, if you want the full scoop, get on over to www.elitefts.com and buy it...it's cheap. With this being said, here is an overview of the program:

Week 1

Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
*Set 3: 5 reps @ 85%
*if you have more reps left in you on this set, try to get more than 5

Week 2

Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
*Set 3: 3 reps @ 90%
*if you have more reps left in you on this set, try to get more than 3

Week 3

Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
*Set 3: 1 rep @ 95%
*if you have more reps left in you on this set, try to get more than 1

Week 4 Deload Week

3 sets of 5 reps @ 40, 50, and 60%

At this point, you can estimate your 1 RM a bit higher based on your performance and start the cycle over again at week 1. This protocol, in my opinion, is best geared towards high intermediate to advanced trainees because you will be working with loads approaching 100% of 1RM.

6. The "Defranco"Protocol

I picked up this protocol from Joe Defranco, Owner of Defranco's Training Systems in New Jersey. Joe put his own "spin" on the previously discussed 5/3/1 protocol and then I went ahead and put my own spin on Joe's creation (I adjusted some of the percentages).

Week 1: Sets of 8, 6, and 4 @ 70%, 75%, 80% of 1RM
Week 2: Sets of 7, 5, and 3 @ 72.5%, 77.5%, 82.5% of 1RM
Week 3: Sets of 6, 4, and 2 @ 75%, 80%, 87.5% of 1RM
Week 4: Sets of 5, 3, and 1 @ 77.5%, 82.5%, 92.5% of 1RM
Week 5: Light Deload Week

At this point, you can go back to week 1 and adjust your 1RM and the corresponding percentages a bit higher. This protocol should generally be reserved for high intermediate to advanced trainees, as you'll be using weights in excess of 90% of 1RM at certain times. Also, one more thing to note here, just like on the 5/3/1 protocol, if you feel as though you can perform more than the prescribed number of repetitions ON THE LAST SET (with the exception of week 5), go for it!

7. Singles at 90%+

Now we are getting into some serious strength work. I picked up this approach from the hilarious and knowledgeable Tony Gentilcore of the aforementioned Cressey Performance in Boston, MA. Basically, you are just performing a certain number of 1 rep sets at or above 90% of your 1 RM. This is what Tony outlined in an article he wrote for T-Muscle some time ago:

Week 1: 5 sets of 1 rep at or above 90% of 1RM
Week 2: 4 sets of 1 rep at or above 90% of 1 RM
Week 3: 7 sets of 1 rep at or above 90% of 1RM
Week 4: 3 sets of 1 rep at or above 90% of 1RM

Basically, each training session is a chance to hit a new 1RM personal record (notice I said "at or ABOVE 90%"). So, as an example, let's say your 1RM squat is 400 lbs. The goal during the first week is to get in 5 lifts at or above 90%. The session may look something like this:

Set 1: 360x1 (90%)
Set 2: 370x1 (92.5%)
Set 3: 380x1 (95%)
Set 4: 400x1 (100%)

At this point, you've gotten in 4 lifts at 90% or above. You are scheduled to do 5, so, at this point, you can either try to set a new PR, or you can drop back down by 5-10% and hit another single rep set. Make sense?

Tony recommends only using this protocol for one exercise each workout and no more than 2-3 times each week total. I completely agree with this. You'll also notice Tony kind of incorporates a "stair step" type approach, as discussed earlier, in that the volume of reps at or above 90% goes up or down each week. I like this, as doing too much volume at or above 90% can fry your central nervous system. Also, one more thing to note, if you miss any rep while using this protocol, you should count this as 2 against the total number of reps called for. So, on week 3, if you've successfully done 5 reps at or above 90%, and you increase the weight for the 6th set, but miss the rep, this counts as 2 reps. This makes for a total of 7 and you are done.

8. Max Effort Protocol

This is kind of the pinnacle and purest form of a strength building protocol. This protocol is to be used only by high intermediate to advanced trainees.This was made popular by Louie Simmons of the legendary Westside Barbell Club in Columbus, OH and also by the team at Elite FTS. Basically, this is working up to a true 1 rep max (although a 2-3 rep max would be fine also). It is similar to the 90%+ protocol I just described above as you are working with truly max weights and trying to set PR's. The difference is that there is not a prescribed number of lifts to complete at or above 90%, although you'll certainly be getting in a number of lifts at this level as you warm-up/"ramp up" to a true 1RM attempt.

Expanding on the concept of warm-up/"ramp-up" sets, the guys from Westside and Elite recommend (as do I), that there be a very gradual and thorough ramp-up in load as you work up to your 1RM. You just don't want to do 2 or 3 warm-up sets and then try to hit a new 1RM. I would recommend staying with the same exercise each week (until you stall out...more on that below) when using this protocol, and, as discussed above, this protocol should not be used more than twice per week, and never more than once per week on the same exercise.

On a week to week basis, the goal is to continue setting personal records on each exercise for a single rep set (although you could also work up to a max set of 2 or 3 reps if you wanted to). If you stall out for more than 2 workouts and do not hit a personal record, it is advised that you switch to a new exercise within the same category (going from a traditional barbell bench press to a barbell floor press for example). This is referred to as the "Conjugate" method, and is meant to allow you to continue setting records using the same set of muscles as opposed to staying with the same exercise week in and week out and remaining at a plateau.

Final Thoughts and Wrap-Up

Well there you have it: 8 highly productive and progressive set, rep and loading protocols you can use for your entire training career. I want to end by summarizing and reinforcing a few points:

• These protocols are only to be used on ONE exercise at the BEGINNING of each workout
• There should be 2-4 minutes of complete rest between sets for every one of the 8 protocols described above
• For the vast majority of the 8 protocols listed above, warm-up/"ramp-up" sets should be performed before the first working set listed. For the first 3 protocols listed, you won't need that many warm-up's/"ramp-ups". However, for the others, you will need to warm-up/"ramp-up" thoroughly. I advise several low rep (1-3) warm-up/"ramp-up" sets starting at 50% of your first work set load. Go up in 5-10% increments until you approach your first work set. You don't need a lot of rest between these warm-up/"ramp-up" sets.
• ALWAYS strive to be progressive when using these protocols. If you are not progressive, you should not expect your strength to improve. Don't "work out"...train!
• Have fun, and attack these protocols with the utmost focus and intensity...REFUSE TO FAIL!
• Always perform your exercises with pristine technique and body alignment...get stronger THE RIGHT WAY!
• Quantify everything. Keep a detailed log/journal. Always know what your current best efforts are and try to surpass them. Don't try to remember what you did the last workout...don't be haphazard. 

If you have any questions on these protocols, don't hesitate to shoot me an email at pj@cincinnatifitnesstrainer.com. I'll be happy to help.

http://www.personaltrainerscincinnati.com

5 Reasons You Have Not Hit Your Weight Loss Goal...and Likely Never Will.

1. You Refuse to Believe Calories Count

This is an easy #1. I come across people on a weekly basis who are actively trying to lose weight but are not experiencing much success. Typically, they tell me how they are "eating clean", eating grass fed beef, free range poultry, organic produce, etc. but have either hit a weight loss plateau or have not lost much weight at all.

If you can relate to the above, I've got news for you: NO AMOUNT OF QUALITATIVE CHANGES WILL MAKE UP FOR A LACK-OR COMPLETE ABSENCE-OF QUANTITATIVE CHANGES.
Calories absolutely count. You cannot ignore the law of thermodynamics. You cannot ignore the energy balance equation. Before you worry about the quality of the calories you are consuming, you damn well better establish your fat loss/weight loss calorie requirements. Furthermore, you better warm-up to the idea of quantifying the calories you are consuming: this means counting calories, weighing and measuring food, reading food labels, etc. If weight loss is primarily a matter of input vs. output, and you have no clue what your daily input is (and don't know what your weight loss calorie requirements are to begin with), how can you expect to lose-and keep off-a significant amount of weight?

When I start with a new client who is primarily interested in fat loss, initially, I don't even get into specific foods, macronutrient percentages, etc. For the first month, I simply want these people to get into the habit of quantifying their food intake...I don't care about the food selection. I just want them to understand calorie control. Once they've mastered this, THEN, and only then, do we start looking at the QUALITY of their diet, meal frequency, peri-workout nutrition, etc.

So, unless you warm-up to the idea of quantifying your food intake and not exceeding your fat loss calorie requirements, you will likely continue to struggle with weight loss and/or maintenance of weight loss...and I don't care how "clean" you are eating. Yeah, I know, it's hard and tedious. Deal with it! Nothing worth while in life comes easy. Yes, keeping track of this stuff is like taking on a part time job...I get it. Once again, deal with it! Stop making excuses. Once you get into the habit of tracking your food intake and menu planning, it's really not that big of a deal.

2. "Going to the Gym" is Your Only Form of Energy Expenditure

I get this one all the time to: "I've been going to the gym 5 days per week for an hour but nothing's happening on the scale!" Let me shed some light on this.

Look, I'm obviously all for structured training sessions at the gym. However, as nutrition guru Lyle McDonald pointed out in a recent blog post over at his site, if you were to train 1 hour per day, 7 days/week (a mix of strength and cardiovascular work), best case scenario, you'd burn about 3600 calories (420 minutes of exercise at about 7 calories burned per minute).

Keep in mind, the above is FAR MORE exercise than the typical person is willing or able to do (more willing than able). 3600 calories is a little over a pound. Furthermore, you really are not burning 3600 calories: your resting metabolic rate is factored into this figure so you were going to burn a percentage of these calories anyway.

So (and this is a bit of a tangent), am I "anti exercise"? Obviously, as a trainer/coach, gym owner, and fitness enthusiast, I'm not. However, I look at structured training sessions ("going to the gym"), as strength and conditioning enhancement sessions...NOT weight loss enhancement sessions. Sure, as noted above, these workouts obviously burn calories, but that's not the primary goal of structured workouts. The primary goal of these sessions are to increase or maintain strength, conditioning, and movement quality.

Back to the main point, if your gym workouts are your only form of weekly energy expenditure, and you spend the rest of your week sitting on your ass (driving to and from work, sitting at a computer all day at work, and then sitting on the couch at night after your 45 minute workout), you really need to start moving more outside of your gym workouts.

NEAT (non exercise activity thermogenesis) is what I'm talking about. Make a concentrated effort to take more walks, get up and down a lot, fidget more, play with your dog or kids more, park farther away at the store, take the stairs more, etc. I'm telling ya'...this stuff adds up! There is research which suggests people who get the most NEAT can burn up to 600 calories more per day than those who get the least. 600 calories per day is 4200 calories per week...that's the calorie burn equivalent of running 40 miles!

So, if you think you are "doing enough" by going to the gym consistently 3 or 4 days/week for a half hour, don't be surprised if you don't hit your weight loss goal.

3. You Have Unrealistic Expectations and Expect a Quick Fix 

Thanks to weight loss reality TV shows and the unscrupulous folks who market and sell fitness and diet related products and services on television and the internet, the typical person out there is under the impression weight loss is supposed to come fast and easy. Nothing could be further from the truth.

The problem with this is that well intentioned people-probably like you-who set out to lose weight the right way get frustrated easily and quickly because their results don't mirror those of the guy on "The Biggest Loser" who lost 15 lbs. in one week by performing inappropriate "binge exercise" and eating a 900 calorie diet...all while being locked away at some "camp" where they don't have to be concerned with real life circumstances.These people typically say "screw it", go back to their old lifestyle habits, and pack on even more pounds before repeating this cycle.

Listen, real world weight loss (and healthy weight loss) is slow and methodical. In our instant gratification society, people not only want things NOW, they want them yesterday. Getting fit and losing weight is a long term, slow lifestyle change. It will not happen over night. If you are not up for the journey, and are only concerned about the destination, you'll never hit your weight loss goal and, more importantly, maintain your goal.

4. You Neglect Strength Training

I've pointed out the short comings of exercise and it's impact on weight loss above, however, with that being said, IF YOU ARE NOT ENGAGING IN SOME FORM OF STRENGTH/RESISTANCE TRAINING, YOU ARE TOTALLY MISSING THE BOAT.

Your resting metabolic rate (RMR), accounts for 70% of the calories your body expends on a daily basis. Wanna take a guess what the biggest determinant of your RMR is??? Lean muscle mass.

After about age 30, if you don't do something to counter act it, you will slowly start to lose lean muscle mass. As you lose lean muscle mass, you will expend fewer calories per day at rest. For every lb. of muscle you lose, you'll expend about 6 fewer calories each day. So, if you lose 5 lbs. of lean muscle from age 40-50, you'll be expending 30 less calories each day at rest. 30 calories per day X 365 days per year is about 11,000 calories or about 3 lbs.

I often have middle age people tell me "I'm not eating any more than I used to, but I keep on picking up weight!" This is called "creeping weight gain", and lose of muscle mass-and the corresponding decrease in RMR-is primarily what causes it.

What's the easiest way to prevent a decrease in RMR? Strength training. You simply need to put a consistent and progressive mechanical stress on your muscles week in and week out. Moderate intensity strength training (you don't need to train until your eyeballs pop out) which targets all of the major muscular structures in the body is enough to maintain your current muscle mass and prevent a decline in RMR. Everyone talks about trying to put on muscle, but I'd rather see regular adults just try to hang on to the muscle mass they already have. This is a much better approach for long term weight maintenance.

So, if you are going to the gym and doing nothing more than walking on the treadmill or using the elliptical trainer-neither of which is enough to maintain muscle mass-you are making your weight loss efforts that much harder. You can either adjust your training philosophy to include more strength training or you can continue to struggle.

5. You "Wish & Want" and Don't "Do"!

This last one is very general and may come across as harsh, but it needs to be addressed. I often hear people talk about how they "wish they could lose weight" or how they "want to lose weight", but very people have the true desire to DO something about it.

There is a colleague of mine in the fitness industry who talks about (forgive the language) the "Pussification of America". What he means by this is that everyone has an excuse (and usually multiple excuses) for why they can't do any number of things. The time is never right for these people. Everyone has all these barriers. Everyone is a victim.

I happen to agree with him, especially when it comes to weight loss, getting fit, etc. Look, this stuff is not easy. You either value your health and fitness or you do not. If you do not, fine, but don't complain, make excuses, talk about how you want to do this or that, etc. Just admit you don't have "it" and are fooling yourself. I'd have more respect for people if they just flat out said "I'm not willing to work that hard or do what is necessary".

If you have not hit your weight loss goal, you really need to look in the mirror and ask yourself if you actually want to hit it. If you do, great...TAKE ACTION AND MAKE ADJUSTMENTS AND SACRIFICES! If not, invest your time and energy elsewhere...maybe you can fit in another 5 hours of reality TV each week and sample every flavor of Ben & Jerry's. Maybe these are goals you can accomplish.

So, for those who ARE ready to take action and finally hit their weight loss goals, take a look at the 5 points above again and see where you are falling short. Once you've identified problem areas, make the adjustments and follow through. Most of the points I've made in this post are conceptually very simple...a 3rd grader could comprehend. However, putting these concepts into action is NOT easy. Taking action is the difference between those who do and achieve and those who don't and make excuses. Where do you stand??


http://www.personaltrainerscincinnati.com