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Beast over Burden powered by Barbell Logic

#205 - The M.E.D. Toolbox #4: PR's & The Beauty of Simplicity

Beast over Burden powered by Barbell Logic

Barbell Logic

Nutrition, Fitness, Health & Fitness

4.7 • 1.2K Ratings

🗓️ 15 July 2019

⏱️ 55 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Matt and Scott return to the MED toolbox to discuss the importance of PR's in measuring the success of a program. Of course, PR's are inherent in the novice linear progression, during which the athlete hits PR's for 3x5 every workout, or every other workout as an advanced novice.

 

The PR then becomes a weekly occurrence for the early intermediate, then perhaps biweekly for the mid-intermediate. Texas Method, for instance, calls for a 1x5 PR each week on "intensity day." For athletes more advanced than this, where we begin to enter theoretical programming territory (because, as we have discussed ad nauseam, most people, even athletes, do not advanced beyond this stage), the PR is typically discussed in terms of a 1RM. At some level, this makes sense, as advanced strength athletes are, by definition, competing in strength sports where the 1RM is tested.

 

An advanced athlete may train in a 6,8, or even 12-week blocks to obtain a 1RM PR. However, this does NOT mean that she does not also hit 3RM, 5RM, or sets-across PR's during the training block. Matt believes this is a crucial and overlooked point when discussing programming, particularly the use of volume. Many of his advanced lifters hit a number of PR's during their training cycles besides the 1RM. The implication is that, when programming, the focus should be on the PR itself, rather than adding sets. In other words, the number of sets shouldn't be the goal, the PR for a given rep range or number of sets should be the goal.

 

Therefore, coaches should only prescribe as much volume as needed to continue driving PR's for the rep ranges being trained during the cycle. For strength athletes, the 1RM remains the gold standard for measuring success, but it does not diminish the importance of other PR's.

 

Most importantly, focusing on the PR when programming ensures that we are using quantifiable data to determine whether the athlete is getting stronger, instead of subjective measures such as RPE.

 

Got a question for Matt and Scott? Email us at questions@barbell-logic.com and we'll answer your question on an upcoming Saturday Q&A! 

 

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Transcript

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0:00.0

Hey listeners this is normally when we would talk about a holiday sale or how

0:07.4

now is the right time to start with online coaching because of how much money

0:10.5

you can save however as I met with our marketing team

0:13.8

earlier this month to discuss promotional ideas,

0:16.5

we found ourselves focusing on the ideal outcomes

0:19.4

for people who want to work with a coach.

0:21.4

And that call to mind how many of our clients got into

0:24.4

this for the form corrections and ended up making real life

0:28.1

transformations through strength training. We realized that the ideal Barbel logic client is not afraid of hard work.

0:35.0

They don't just have goals.

0:36.0

They are driven by continual self-improvement.

0:39.0

They pursue strength because they care deeply about the people who they love who depend on them.

0:44.8

We know that price is always a consideration when it comes to deciding to sign up for something.

0:50.0

But our successful clients tell us that in addition to carefully deciding where to invest their money,

0:55.2

they're also very intentional about how they invest their time.

0:58.8

And when you care about your time that much, there is fear that you could waste your time and not see the results you want.

1:04.4

If any of this sounds like you I'm here to make you a promise. You give us six months

1:09.7

of two to four workouts a week and if you don't see changes in your strength or form

1:14.5

we will give you all of your money back that's all six months the worst case

1:19.3

scenario is it ends up costing you nothing The best case scenario is you invest in yourself

1:25.0

and you get exactly what you want out of your training.

1:28.0

The only risk is a bet on yourself.

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