Understanding requires not just a moment of perception, but a continuous awareness, a continuous state of inquiry without conclusion.
Once you have reviewed, tested and internalized my axioms, you will forget that you even know them. Unconscious knowledge is easiest to apply and shows that you have linked the facts to existing knowledge in your brain.
XVI. In order to enhance your performance, you generally want to leave as little as possible up to coincidences. If you plan ahead for an entire macro cycle (a phase of several training programs in a row, several months up to a year), that allows for a more strategical use of programs and more specific training for your goals.
If someone had told me this at 13, I would have learned to use logic and experience in my training, though I have to admit a ton of ignorance and motivation were good substitutes in the beginning. It works so long until you´ve had tendonitis and bursitis in every joint. And tendinosis in half of your joints for years due to having neglected several important aspects of strength training.
You must accept the fact that there is no help but self-help. I cannot tell you how to gain freedom since freedom exists within you.
XVII. You can generally build a lot of muscle in several rep ranges, as long as you get at least close to failure. Some rep ranges are better for certain muscles and goals though.
XVIII. The parameter intensity is likely to vary even within training programs. E.g. 20 rep-sets for quads, 8 reps for triceps. Another example: 100 reps for calves, then 3 sets of 6.
XIX. Most muscles will need sets with higher rep counts, at least in your hypertrophy phase. Biceps, forearms, calves and quads are the best examples.
Source: See comments
XXI. Let´s assume that you train a muscle whenever it is recovered. If a muscle doesn´t feel weaker (or sore) on a rest day, you didn´t do enough volume or you stopped your sets too early. Exceptions are advanced HIT programs or maximal strength programs.
XXII. It is unrealistic to expect every set to achieve momentary muscular failure. Sometimes it is more useful to do another set with different parameters or exercises (that leads to failure instead of the first set). Alternatively you can do a dropset to reach failure for a muscle on the first set, if you didn´t go hard enough.
XXIII. If you plan on doing 10 x 10 German Volume Training (Poliquin style), consider whether getting a life isn´t more useful and important.
XXIV. The two main ways of planning progression are: 1. Add a set every few weeks; or 2. Reduce the volume and get closer to your one-rep-max (in strength programs, such as 5/3/1).
Obey the principles without being bound by them.
Overcoming Plateaus During A Program:
XXV. Here´s a list I copied from my article here: https://monkmass.club/189
By the way, I don´t have to put a legal disclaimer here. If you follow point 8, you won´t be able to sue me.
Some tips on nutrition:
Tweaking your program:
XXVI. If you keep track of your performance, maybe even your size measurements, during every program, as is optimal, you will immediately notice when you´re not making progress. Fix this by having more or less rest days for affected movements / muscles. Alternatively, you can try cheating less and changing your technique, e.g. slightly closer grip on bench, if your triceps aren´t improving and you would like them to.
XXVII. Try replacing an isolation movement with a compound movement, or vice versa.
XXVIII. Try pre-fatiguing / priming / activating a muscle during your warmup or as the first set of training. This also works for preventing joint pain.
Concentration is the root of all the higher abilities in man.
Variety of training programs:
XXIX. I have made my best progress during specialization programs, when I only trained one or two movements in- and extensively, the rest was done lazily, if at all. In my experience, you can ignore muscles for months and have the size you lose back after just a week of training (for an extreme case, see: Colorado Experiment).
XXX. As i said, you can´t be good at everything, so don´t try to mix everything into one program. Instead do a volume block and an intensity block, block meaning meso-cycle, meaning workout program lasting several weeks or months. Also don´t mix every technique known to man at once, e.g. don´t combine dropsets with eccentrics, quasi-isometrics, weighted stretching, partials etc. in one workout, probably not even in one program. Save those for specialization blocks or sticking points.
False teachers of the Way of life use flowery words.