Benefits of All Resistance Training Methods
Increases how many GLUT-1 transporter you have, allowing you to pull more sugar into the muscles from your blood when you’re not exercising
Increases glucose uptake from the blood by increasing GLUT-4 transporter activity in your muscles, which shuttles in sugar from your blood into the muscles to be burned
Increases interleukin 6 which promotes glucose and fat burning in muscles
Lowers systolic blood pressure (the top number) in 3+ months
There’s a 20-60% increase in insulin sensitivity over the next 24 hours
Can lower hemoglobin a1c by .55%
Lowers total cholesterol, LDL, and triglycerides by 2.7%-11.6% in 4+ weeks
Increases HDLs up to 11% in 4+ weeks
Lowers visceral fat by 3%-7.5% in 1 year
Improved Bone Density
If you do every rep with the intent to move quickly when you move your body or the weight away from the floor. This will increase your epinephrine and adrenaline levels which will directly communicate to your fat cells to be released into your blood to be burned during rest periods, and then by your heart and brain after the workout is over while you stay active and keep moving as much as possible.
Foundational Methods
Light Weight - Long Duration Circuits
BENEFITS
Increases how many capillaries you have accelerating muscle healing
Lowers systolic and diastolic blood pressure
Lowers your resting heart rate
Can lower hemoglobin a1c by 1.6%
Increases the total number of fat burning cells in your endurance muscle fibers by 25+%, increasing how many carbs and fats can be burned and converted to fuel by your body every minute during the day.
Improved muscular endurance making it easier to do anything in life for a longer period of time.
Turn on your fat burning genes if you train below your aerobic threshold
WHAT A WORKOUT IS LIKE
Setup 10+ exercises and do them one after another
Do 12-50 reps per exercise
Do each exercise at least once, then repeat another 1-3 times
Can be done with dumbbells, kettlebells, barbells, safety squat bar, bands, medicine balls, cable pulleys, machines
Hypertrophy Method
BENEFITS
Helps prevent muscle loss when you’re trying to lose body fat
Increases fat burning cell capacity in your muscles
Increases muscle size of the fibers
Increases the size of the contractile properties wrapped around your muscles
WHAT A WORKOUT IS LIKE
Put 1 or 2 exercises together that target 1 or multiple muscles
Doing 5-15 reps
Do 2-6 sets
60-90 second rest then repeat exercise(s) for the given set count
Do 10-15 sets per muscle group per workout or per week
Can be done with dumbbells, kettlebells, barbells, safety squat bar, bands, cable pulleys, and machines
Can be combined with Eccentric and Isometric Methods after those methods have been done
1 X 20 RM Method
BENEFITS
Muscle hypertrophy in slow twitch fibers (endurance fibers)
Increases fat burning cell capacity in your muscles
Increase strength and thickness of tendons and ligaments. This benefits injury prevention, joint longevity, and allows them to be trained later to absorb more force and assist working muscles to improve your strength.
Maintains or improves muscular endurance and fat burning cell count in endurance muscles
Increase strength endurance allowing you to become stronger and use that strength for a longer period of time.
Increases the number of fat burning cells in your type IIa strength endurance fibers allowing them to burn more stored fats and carbs as energy.
Increased fat burning hormones over the next few hours
WHAT A WORKOUT IS LIKE
Put 10-20 exercises in a workout that target 1 or multiple muscles that together use the entire body
Do 20 reps and get close to muscle failure on every exercise
Do 1-4 sets per exercise
Rest 2 minutes between exercises
Can be done with dumbbells, kettlebells, barbells, safety squat bar, bands, cable pulleys, and machines
Intermediate Methods
Max Strength
*1x20RM Method is a prerequisite
BENEFITS
Increases strength of type IIx fibers
Increases motor unit recruitment
Increases muscle synchronization
WHAT A WORKOUT IS LIKE
Do 1 primary compound barbell exercise that’s very heavy
1-2 reps per set
2-4 minutes of rest between sets
Can be combined with chains or bands
Choose 4 additional special exercises that can be done that apply another intermediate method and get its benefits or the hypertrophy method
Can be done with dumbbells, kettlebells, barbells, safety squat bar, bands, cable pulleys, and machines
Eccentric Strength Method
*1x20RM Method and Concentric Strength Method are prerequisites
BENEFITS
Increases strength of type IIx fibers
Increases motor unit recruitment
Increases muscle synchronization
Helps your tendons and muscles absorb more force, increasing the amount of strength your tendons contribute to every exercise and movement, making you stronger and more resilient to injury.
Trains your muscle spindles to more accurately tell your brain how much force is being applied to the body so that your brain can activate the correct amount of muscle fibers to handle that load which makes you stronger.
Trains your Golgi tendon organs (GTO) to not shut down the muscle so early when tension is applied to it, which it commonly freaks out way too early leaving 40% of strength output on the table.
WHAT A WORKOUT IS LIKE
Put 1, 2, or 3 exercises together that target multiple muscles
Slow down heavy weights for 3-6 seconds, then move them back up as fast as it can be done
Do 2-4 sets of 3-5 reps per exercise
2-4 minutes of rest between sets
Can be done with dumbbells, kettlebells, barbells, safety squat bar, bands, cable pulleys, and machines
Can be combined with hypertrophy method
Isometric Strength Method
*1x20RM Method, Concentric Strength Method, and Eccentric Strength Method are prerequisites
BENEFITS
Increases strength of type IIx fibers
Increases motor unit recruitment
Increases muscle synchronization
Turns eccentric stored energy in your muscles and tendons into potential force production
Speeds up how quickly muscle fibers turn on allowing you to produce more force in less time
WHAT A WORKOUT IS LIKE
Put 1, 2, or 3 exercises together that target multiple muscles
Move heavy weights down fast, break in the nastiest joint angle for for 3 seconds, then move them back up as fast as it can be done
Do 2-4 sets of 3-5 reps per exercise
2-4 minutes of rest between sets
Can be done with dumbbells, kettlebells, barbells, safety squat bar, bands, cable pulleys, and machines
Can be combined with hypertrophy method
Explosive Isometric Strength Method
*1x20RM Method, Concentric Strength Method, and Eccentric Strength Method are prerequisites
BENEFITS
Increases strength of type IIx fibers
Increases motor unit recruitment
Increases muscle synchronization
Speeds up how quickly muscle fibers turn on allowing you to produce more force in less time
WHAT A WORKOUT IS LIKE
Put 1, 2, or 3 exercises together that target multiple muscles
Push or pull heavy weights at the hardest or your weakest joint angles for 5-6 seconds
Do 2-4 sets of 1 rep per exercise
2-4 minutes of rest between sets
Can be done with barbells, safety squat bar, and machines
Can be done with isometric strength method
Advanced Training Methods
Moderate weight - High speed - moderate duration circuits
*1 x 20 RM Method, Eccentric Method, and Isometric Method are prerequisites
BENEFITS
Can lower Hba1c by 2%
Increases the total number of fat burning cells in your power endurance muscle fibers by 25+%, increasing how many carbs and fats can be burned and converted to fuel by your body every minute during the day.
Accelerates fat metabolism of the fat wrapped around your organs
Burn 20% more calories at rest over the next 24 hours
Increases peak vo2
WHAT A WORKOUT IS LIKE
Put 3 exercises together that together target the entire body
Do each one for 3-13 seconds with 15-30 seconds rest between
Do 3-5 sets through the series
8 minute active recovery
Do a different set of 3 exercises, and do the same sequence
Can be done with dumbbells, kettlebells, barbells, safety squat bar, bands, medicine balls, plyometrics, and battle ropes
Complex Method
*Light weight, high rep, Max Strength, Eccentric, isometric, and 1x20RM are prerequisites
BENEFITS
Increased rate of force development
WHAT A WORKOUT IS LIKE
Done at the beginning of a workout when you’re fresh
>80% 1 rep of an exercise, 30 sec break, plyometric exercise that is similar motor pattern
2-4 minute rest
2-4 sets
Can be done with Barbells, safety squat bar, plyometric boxes, hurdles, and some machines
Can be combined with concentric, isometric, and eccentric strength methods
Contrast method
*Light weight, high rep, Max Strength, Eccentric, isometric, and 1x20RM are prerequisites
BENEFITS
Increased rate of force development
WHAT A WORKOUT IS LIKE
Done at the beginning of a workout when you’re fresh
Complete a set of 3-5 at >80%, wait 2-3 minutes, then a set of 3-5 at 50-70%, wait 2-3 minutes, repeat
2-4 sets
Can be done with Barbells, safety squat bar, and some machines
Can be combined with concentric, isometric, and eccentric strength methods
French Contrast
*Light weight, high rep, Max, Eccentric, isometric, 1x20RM, Complex, and Contrast are prerequisites
BENEFITS
Increased rate of force development
WHAT A WORKOUT IS LIKE
Done at the beginning of a workout when you’re fresh
Explosive loaded exercise at 80% for 3-5 reps, body weight plyometric for 5 reps, loaded jump exercise at 30% for 5 reps, accelerated plyometric for 5 reps
4 minute active rest doing corrective exercises
2-4 sets
Can be done with Barbells, safety squat bar, some machines, plyometric boxes, hurdles, kettlebells, and bands
Can be combined with concentric, isometric, and eccentric strength methods
Clustering
*Light weight, high rep, Max, Eccentric, isometric, and 1x20RM are prerequisites
Benefits
Your muscles contract at the proper time based on your joint angle throughout an exercise
More muscle fibers fire during the exercise at one time
More muscle fibers fire at the same time during the exercise
The max amount of muscle fibers reach peak contraction faster than they did before
WHAT A WORKOUT IS LIKE
Done at the beginning of a workout when you’re fresh
A multi joint exercise is done at 80%-85%, for 2-3 reps, 30 seconds rest for partial recovery or done at 90-95% for 1 rep, 15 seconds rest for partial recovery
2-4 sets
2-4 minutes of rest
Can be done with barbells, safety bar squat, some machines, kettlebells, dumbbells
Can be combined with concentric, isometric, and eccentric strength methods
Time Drop Off Method
*Light weight, high rep, Max, Eccentric, isometric, and 1x20RM are prerequisites
Benefits
Develops speed-strength, strength, strength endurance, or power endurance based on reps or time selected
Develops capacity to improve the energy system further down the road depending on how many seconds a set is
WHAT A WORKOUT IS LIKE
Done at the beginning of a workout when you’re fresh
Workout 1 a multi joint exercise is done (62.5-70%), 2-3 reps for speed-strength, 7 seconds for Strength, 15 seconds for Strength Endurance, or 40 seconds for Power Endurance
Workout 2 a multi joint exercise is done (72.5-80%), 1-3 reps for speed-strength, 5 seconds for Strength, 10 for strength endurance, or 32 seconds for Power Endurance
Workout 3 a multi joint exercise is done (55-62.5%) 5-8 reps for speed-strength, 10 seconds for Strength, 17 seconds for Strength Endurance, or 47 seconds for Power Endurance
Do sets until you get 4-5% slower
All exercises that follow are done with same % load, same time duration
Rest varies based on goal
Can be done with barbells, safety bar squat, some machines, kettlebells, dumbbells, bands