This is my workout cycle for the next 26-weeks. It is ideal for intermediate to advance lifters. I based the program on Brad Schoenfeld’s Max Muscle Plan, with some tweaks by yours truly. It is an excellent book; well researched with practical guidelines and suggestions.

The attached spreadsheet takes all the guesswork out of selecting the proper weights for each exercise. This training program is designed to vary your weights and repetitions from week to week (Undulating Periodization). Your training intensity will ramp up over the course of several weeks in an attempt to set a new personal record (PR). Each time you set a new PR, I recommend you re-calculate your 1RM and reprint the spreadsheet.

Continue reading “2021 Strength Training Program (Free Download)”

Jeff EmblenAugust 8, 2021January 16, 2022Leave a comment

1RM Calculator, Brad Schoenfeld, max muscle plan, Myo-Reps, repetitions in reserve, reps in the tank, RIR, Uncategorized

2019 Strength Training Program (Free Download)

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2019 Strength Training Program (FREE DOWNLOAD)

This is my workout cycle for the next 15-weeks. I wanted to mix things up. I based the program on Brad Schoenfeld’s Max Muscle Plan (with some tweaks by yours truly). It is an excellent book; well researched with practical guidelines and suggestions. I will probably repeat it, with minor changes, two more times before the end of the year.

Continue reading “2019 Strength Training Program (Free Download)”

Jeff EmblenFebruary 5, 2019January 16, 2022Leave a comment

Building Muscle and Strength, Building Strength, crossfit, effective strength training, optimal strength trainining volume, Periodization, strenght training, strength training circuit, strength training cycle, Strength Training Intensity, Strength training RPE, strength trainining volume, Uncategorized

Don’t just Workout Hard, Get Better (Free 8-Week Strength Training Program).

8-Week Strength Cycle Program

1RM Estimator (Blank)

8-Week Strength Cycle (weight Calculator)

Example

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My general observation is that people in the gym either train hard all the time or never train hard enough. For years I trained very hard with very few planned deload training periods. Recreational endurance athletes tend to be much smarter about varying the intensity of their training sessions than recreational strength athletes.

We don’t want to simply workout hard. We want to train, so we get better. Any coach or trainer can create a challenging workout, but if the training isn’t designed to improve your performance than it isn’t effective training. Continue reading “Don’t just Workout Hard, Get Better (Free 8-Week Strength Training Program).”

Jeff EmblenOctober 13, 2018July 11, 2019Leave a comment

Consistency, fat loss, Fitness, fitness travel, habit, Healthy lifestyle, The Fat Loss Habit, The Progress Principle, Uncategorized, weight loss, weight loss motivation

How to Pick a Diet & Exercise Program

“Long-term consistency trumps short-term intensity.”
Bruce Lee

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I suggest you choose a diet and exercise program that is sustainable; because consistency is more important than intensity. If your program isn’t sustainable, your results won’t be either. It is common sense, but how many people have done an extreme program only to revert to their previous condition. You wouldn’t believe how many otherwise intelligent people have told me that the Adkins diet “worked” for them, but they had gained back all the weight. The problem with quick fixes is they don’t last. Continue reading “How to Pick a Diet & Exercise Program”

Jeff EmblenApril 26, 2018July 11, 2019Leave a comment

Building Strength, fat, fat loss, fat loss motivation, Fitness, fitness equipment, fitness motivation, good habits, habit, keystone habits, lose body fat, lose fat, myfitnesspal, no equipment workouts, preventing Sarcopenia, prevention of Sarcopenia, Sarcopenia, strenght training, strength training circuit, Uncategorized, Work

The Effective Program Litmus Test – Does your Program Pass

“Greatness is a lot of small things done well. Day after day, workout after workout, obedience after obedience, day after day.” Ray Lewis

Image by Shea Huening

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Today we are drowning in information, but starving for wisdom. Most of us have the knowledge of the world available to us in the palm of our hand. A lack of information isn’t the problem. A lack of common sense is the problem. Nowhere is this truer than in the fitness industry.

You might be reading this with the hopes of validating your current program. You want to know if it meets a scientific litmus test for determining its effectiveness. You might be reading this to discover the five characteristics of an effective program. I am sure you could find an article like that, but this isn’t it. I conducted a Google search and wasn’t disappointed.

The litmus test for determining if a program is effective is simple. Is your diet and exercise program sustainable? That’s it. If your program is sustainable, then it is effective. So many people fall into the trap of doing a program. The whole mentality of “doing a diet” or workout program is flawed. It implies a task that has a beginning and end. Staying fit is a journey, not a destination. Fitness isn’t something you do, it is something you live. Continue reading “The Effective Program Litmus Test – Does your Program Pass”

Jeff EmblenMarch 12, 2018July 11, 2019Leave a comment