Today's podcast is the final part of the 4 part series on Program Design! Cody continues to dive into what "evidence based program design" is all about. This episode will cover periodization and progression models, tempo, rest periods, programming methods like supersetting, and the practical application of all the above.

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Shownotes:

1. Periodization Plan and Progression Model
   1. Strength: Block or DUP
      1. This may matter more in the bench than the squat, based on research. My guess as to why and how this applies elsewhere is that since the ceiling for squat load is higher - it might take longer before getting to the point of required periodization. So for lifts that plateau sooner due to strength capacities, periodization may be needed sooner.
   2. Hypertrophy: Double Progression Model
      1. Periodization style doesn’t seem to matter based on all the literature done on this, so what’s important is the model of progression that you feel good with and continuing to plan your training accordingly, in order to see continued progress AND a sustained high level of effort (RPE).
      2. https://www.sciencedirect.com/science/article/abs/pii/S0765159717302137
   3. Concurrent: DUP or WUP
      1. Better for intermediate and advanced lifters
      2. More evidence to support DUP than WUP
2. What are the finer details of programming:
   1. Tempo, Rest, Super Setting, Cardio, etc.
   2. Why These Come Last
3. Tempo Terms and Definitions
   1. Negative - eccentric
   2. Positive - concentric
   3. 3-2-1-2 
   4. Pauses
   5. Segmented reps
   6. Partials
4. What Science Says: Tempo:
   1. Doesn’t matter when volume is equated, however it may be more effective for hypertrophy as long as it does not compromise total volume (https://www.termedia.pl/Effect-of-different-eccentric-tempos-on-hypertrophy-and-strength-of-the-lower-limbs,78,43851,0,1.html).
   2. However, for strength the purpose is to maximize the concentric - therefore tempos may prevent strength gains due to less load being performed per rep, dropping the CNS drive to develop strength.
   3. Another study showed no significant diffe