Science-based training

Unless you train with a fitness coach, it is difficult to know what the program is
optimal strength training for you. If you search on the internet, you will see thousands of different opinions on
conflict. To clarify some of the confusion, we will rely on scientific studies to create a
training program.
First some terminology:
1RM: the maximum amount of weight that can be lifted for one repetition.
- Intensidad:carga o peso utilizado.
Volume: sets x repetitions x load.
- Frecuencia:días de entrenamiento por músculo.
Concentric phase: it is when you are fighting against gravity (bringing the weight towards your chest)
when you do bicep curls or you move away when you do bench press.
Eccentric phase: it is when you go with gravity.
Tempo: speed at which a repetition is performed.
BW: body weight (from English Body Weight).
- Untrained person (or beginner): someone who has been training for less than a year consistently.
with a structured program. More generally, any man who cannot lift up to
minus 1.5 x BW in squat, 1.25 x BW in bench press and 1.5 x BW in deadlift. Or
any woman who cannot lift at least .75 x BW in squat, .5 x BW in bench press
And 1 x BW in deadlift. Generally, these people can increase the weight with which
they train every week.
Trained person (or intermediate): that person who has been training for more than a year consistently
has surpassed the minimums described for beginners. Generally, these people need
several weeks to be able to increase the weight they lift.

Variables
• Progressive overload: the most important concept in strength training is the
progressive overload. Progressive overload means that more stress must be placed
progressively in the muscles over time so that they can continue to adapt. This to
muscle is achieved by adding weight to each exercise as one becomes stronger.

• Intensity, volume, and frequency: a meta-analysisiindicates that for individuals not

trained, maximum strength gains are achieved at a training intensity
average of 60% of the 1RM (approximately 12 repetitions), 3 days a week, and with a
average training volume of 4 sets per muscle group. The individuals
recreationally trained individuals exhibit maximum strength gains at an intensity of
average training of 80% of 1RM (approximately 8 repetitions), 2 days per week
week and an average volume of 4 sets. For athlete populations, the results are obtained
 maximum gains of strength at an average training intensity of 85% of 1RM
(6 repetitions approximately), 2 days a week, and with a training volume
an average of 8 sets per muscle group. These meta-analyses show that the relationship
cost-benefit is different for populations of athletes, untrained and trained.
recreationally.

Imagen 1: Intensidad

Image 2: Volume

Image 3: Frequency
• Series: a meta-analysisiiit was concluded that 2 to 3 sets per exercise are associated with a gain
of force 46% greater than 1 set, both in trained and untrained subjects. Another
meta-analysisiiiit focuses on the number of weekly series per exercise. Indicating that a
a higher number of weekly series (5-10+) generated profits only 20% faster
that a number of series less than 5.
• Frequencya meta-analysisivdemonstrated that higher training frequencies are
associates with greater strength gains. However, in the studies where the volume
it was leveled even with different frequencies (the weekly volume was greater in the
 highest frequencies were not associated
with greater strength gains. While for hypertrophy, a meta-analysisv
found that training a muscle group at least twice a week led him to a
greater muscle growth than training it only once a week. The higher frequencies
high levels were associated with almost double the hypertrophy. This is due to the protein synthesis in
natural lifters increase by only 24 to 48 hours after a session of
trainingviSo, if you work out a muscle every two days, you will maximize gains.
muscular for the same total weekly volume.
• Recovery: it is commonly considered that deadlifting is an exercise that fatigues the
central nervous system more than other exercises and therefore it is usually recommended above all
beginners should not do the exercise more than twice a week and it is usually
recommend only one series for this exercise. However, the only study on this is not
found greater fatigue than when comparing it to the squatvii.
• Order of exercises: even with enough rest, performance generally
decrease during the course of a training session. For that reason, multi-exercises
higher intensity exercises, such as squats and bench presses, are generally
they do it earlier in a training session. They can also perform any new exercise (that
is trying to learn) or exercises aimed at a particularly weak muscle at
beginning of training.
• Rest between setsalthough it is usually considered that the optimal time to train the
hypertrophy is 1 minute, studies have shown that 3-5 minutes of rest between
The series is ideal for both strength and hypertrophy. This is because of the rest.
Less than 3 minutes require a decrease in the load used, which decreases the
the volume of training is the most important factor in both strength gains
like hypertrophy.
• Superseriesthe problem of resting between 3 and 5 minutes between sets is that the
training can seem eternal.A studyfound that training a group of
Muscle workouts with 4 minutes of rest between sets produce the same results.
to alternate exercises of antagonist muscle groups (in the study bench press and
lying down) with 2 minutes of rest between sets. This allows us to finish the
training in almost half the time.
• Tempo: Studies showthat the concentric movement should be as fast as possible
possible. Although there are studieseightthat show that protein synthesis increases more with
Slow contractions all studies point to a greater gain in strength and mass
muscular without delaying the eccentric phase. This is because to perform the eccentric phase slowly
with the same number of repetitions the load must be greater, which decreases the
volume is the main factor in gaining strength and muscle mass.
• Train to failureIt is when one tries to do one more repetition and cannot complete it.
with the proper form. Given the risk of overtraining and the few or no benefits,
The best thing is to stop one repetition before failure.
• Periodizationperiodization simply means the planned variation of volume,
frequency, intensity and/or exercises performed. A study found that a program
 The 16-week periodization significantly outperformed 2 non-constant programs.

A meta-analysisconfirmed that periodized programs, in fact, outperform non-periodized programs

remains unchanged even after controlling the volume and the amount of weight [Link]
foundthat the most successful type of periodized program is non-linear periodization. It can
It sounds complicated, but all you have to do is change its element of your program daily.
For example, you can alternate between 12 to 15 repetitions, 8 to 10 repetitions, and 4 to 6 repetitions per
exercise.

Program with lower volume for good profits

Doing the program for beginners once a week is enough to achieve the most.
part of the profits that can be obtained with a higher volume of training. Do it 3
Times a week will only provide profits 20% faster.

Program for beginners

Based on the studies we have seen, to achieve profits as quickly as possible, the
Beginners should do a full-body workout 3 times a week on non-consecutive days.
consecutive. Here is an example program:

Full Body

Exercise and order Series Repetitions Rest

1A Squat 1-3 10-14 1.5 minutes

1B Bench Press 1-3 10-14 1.5 minutes

2A Deadlift 1-3 10-14 1.5 minutes

2B Barbell Row 1-3 10-14 1.5 minutes

3A Dominated 1-3 10-14 1.5 minutes

3B Military Press 1-3 10-14 1.5 minutes

For each exercise, find a weight with which you can do 11 repetitions with good form.
Start by doing 10. When you can do 14 repetitions with one in reserve, add more.
weight, one that you can do only 10 repetitions with next time. The exercises with the same
Lyrics can be performed in supersets. The concentric part should be done as quickly as possible and
controlling the movement in the eccentric phase. Finally, start with 1 set of each exercise
and increases up to 3 over time. You can structure the program on alternate days so that it
I would do 3 days one week and 4 the next, or you can do it on the same days every time.
Example Monday, Wednesday, and Friday, which means it would be done 3 days every week. It can be
do cardio on rest days.

Program for intermediates

For intermediate products, the data supports the division of the upper body and the
lower body so that I can work each muscle group twice a week. Here is
a sample program:

A nonlinear periodization program for intermediates. So, the first time you do the
upper body training, you choose a weight that allows you to do between 4 and 6
repetitions (and nothing more with good form). The second time you exercise in the part
upper body later this week, you should lift a weight where you can perform between 8 and 10
repetitions (and nothing more than a good form). The third time you do the training of the
upper body next week, you should lift a weight where you can do between 12 and
15 repetitions (and nothing more with good form). Continue alternating the ranges of repetitions.
for upper and lower body workouts. When you can do more than 4-6,
8-10 or 12-15 pesos on a specific day, add more weight. The exercises with the same letter are
they can alternate by resting half the time. It would be better to rotate the order of the
exercises, so that the first exercise or superset of exercises was done in a range of 3-5
repetitions, the second one at 6-8 and the rest at 9-12. Perform the concentric part of each exercise.
as quickly as possible and control the eccentric movements. Next, we show you how
can you structure the program over the course of a week:
Traction
Exercise and order Series Repeticiones Descanso

1A Dead Weight 1 3-5, 6-8, 9-12 1.5 minutes

1B Pull-ups 4 3-5, 6-8, 9-12 1.5 minutes

2A Hip Thrust 4 3-5, 6-8, 9-12 1.5 minutes

2B Barbell Row 4 3-5, 6-8, 9-12 1.5 minutes

3A Bicep Curl with Straight Bar 4 10 30 seconds

3B Wrist Flexion with Dumbbells 4 15 30 seconds

4A Face Pull 4 15 30 seconds

4B Reverse Wrist Curl with Dumbbells 4 15 30 seconds

Push
Exercise and order Series Repeticiones Descanso

1A ATG Squat with High Bar 4 3-5, 6-8, 9-12 1.5 minutes

1B Bench Press 4 3-5, 6-8, 9-12 1.5 minutes

2A Lunges 4 3-5, 6-8, 9-12 1.5 minutes

2B Military Press 4 3-5, 6-8, 9-12 1.5 minutes

3A Standing Tricep Extension with Dumbbell 4 10 30 seconds

3B Twin Elevation Machine Standing Calf Raise 4 15 30 seconds

4A Lateral Raises with Dumbbells 4 10 30 seconds

4B Abdominal Wheel 4 10 30 seconds

Torso

Exercise and order Series Repetitions Rest

1A Bar Row 4 3-5, 6-8, 9-12 1.5 minutes

1B Bench Press 4 3-5, 6-8, 9-12 1.5 minutes

2A Pull-up 4 3-5, 6-8, 9-12 1.5 minutes

2B Military Press 4 3-5, 6-8, 9-12 1.5 minutes

3A Bicep Curl 4 10 30 seconds

with Straight Bar

3B Extension of 4 15 30 seconds
Standing Triceps with
Dumbbell 4 x 10

Leg

Exercise and order Series Repetitions Rest

1A Dead Weight 1 3-5, 6-8, 9-12 1.5 minutes

1B Squat 4 3-5, 6-8, 9-12 1.5 minutes

2A Hip Thrust 4 3-5, 6-8, 9-12 1.5 minutes

2B Split Squat 4 3-5, 6-8, 9-12 1.5 minutes

3A Extension of 4 10 30 seconds
Twin of Foot in
Machine

3B Abdominal Wheel 4 15 30 seconds

Full Body A

Exercise and order Series Repetitions Rest

1A Dead Weight 1 3-5, 6-8, 9-12 1.5 minutes

1B Bench Press 4 3-5, 6-8, 9-12 1.5 minutes

2A Squat 4 3-5, 6-8, 9-12 1.5 minutes

2B Barbell Row 4 3-5, 6-8, 9-12 1.5 minutos

3A Dominated 4 3-5, 6-8, 9-12 1.5 minutes

3B Military Press 4 3-5, 6-8, 9-12 1.5 minutes

Full Body B
Exercise and order Series Repetitions Rest

1A Dead Weight 4 3-5, 6-8, 9-12 1.5 minutes

1B Bench Press 4 3-5, 6-8, 9-12 1.5 minutes

2A Squat 4 3-5, 6-8, 9-12 1.5 minutes

2B Split Squat 4 3-5, 6-8, 9-12 1.5 minutes

3A Extension of 4 10 30 seconds
Twin of Foot in
Machine

3B Abdominal Wheel 4 15 30 seconds

Conclusion
You can modify them to better suit your goals. If you manage to follow the program, you will see
the results.
iApplications of the dose-response for muscular strength development: a review of meta-analytic efficacy
and reliability for designing training prescription. Peterson et al. (2005)
iiSingle versus multiple sets of resistance exercise: a meta-regression. Krieger JW. (2009)
iiiThe Effect of Weekly SetVoLume on Strength Gain: A Meta-Analysis. Ralston et al. (2017)
ivEffects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review
and Meta-Analysis. Schoenfeld et al. (2016)
vEffects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review
and Meta-Analysis. Schoenfeld et al. (2016)
viThe time course for elevated muscle protein synthesis following heavy resistance exercise. MacDougall
JD et al. (1995)
viiAcute neuromuscular and endocrine responses to two different compound exercises: squat versus
deadlift. Barnes MJ. (2017)
eightMuscle time under tension during resistance exercise stimulates differential muscle protein sub-
fractional synthetic responses in men. Nicholas A Burd. (2012)