Training Protocol Update

[Erin Peterson]

Hi Kate! First off, thanks for your feedback during our community call this week on my training protocol. As I’m new to strength training after years of spin, I’ve been trying to keep my training protocol fairly basic. My program goal is to improve overall muscle definition (with an emphasis on glutes). I try to keep my workouts around 45 min for duration and a frequency of 3 times a week works well for me.

I took a stab at incorporating your comments and thought that this deload week would be a good opportunity to reach out for additional feedback while I reset a bit. I’ve linked my updated protocol in PDF format below and would love to hear out further discussion.

https://drive.google.com/file/d/1yFPtXdtgLHo31Wn1Mb2UQcky_v_QpfTP/view?usp=sharing

A couple of the items I really loved from your earlier feedback:
1) Since glutes were an emphasis, restructuring my workouts so I work glutes with greater frequency during the week.
2) Structure the workouts so I have the same sequence from week to week – improves the accuracy of any trends from my progression data
3) Keep reps the same and increase load – sometimes it helps to have someone just tell you to lift heavier haha.

And a few of the follow-up questions I’ve got:

1) Set quantity – I’ve been doing 2 sets rather than a typical 3 to keep the duration of my workouts down but wonder if there’s a case to be made for fewer reps and more sets. My initial thought is that, generally speaking, the total quantity is probably the key (3 sets x 10 reps vs. 2 sets x 15 reps). I would think setup time is probably the only difference in overall workout duration, so wonder if should reconsider my reps x sets configuration to further optimize.
2) While I know this is sort of broadstroke – any advice strategy on grouping together different drills? I think I could be more strategic in my combinations beyond grabbing a drill for each “area” (glutes, chest/back, arms, etc.) and combining them together.

3) Segmenting the workout – I currently execute the workout through the first set of all drills, then start back from the beginning and complete the second set. Should I consider breaking this up further? In my experience, I’ve seen where trainers break workouts up groups of two or three drills where all sets for those drills are completed before moving on to the next grouping. My protocol only has approx 4 drills per workout so I’m thinking further breakout would be unnecessary. Thoughts?

If any of these are too vague of a question, feel free to say so and I’ll happily provide more detail. And thanks again for the feedback!!! So empowering to starting to program for myself. I hope this dialogue is helpful for the community too.

Discussion

[Kate]

Hi! I’m so sorry for the delay in my response. I missed this message in my forum updates! I took a look at your program and have a few thoughts.

First – You implemented the feedback from our community call perfectly – and I love to see it!

In response to your follow-up questions:

1) I would do 3 sets over 2. The reason being is you’ll have fewer reps, but an opportunity to get heavier in load. You’ll lift heavier for 10-12 reps as opposed to 15. If you don’t have the option to go heavier at this time, I’d still stick with 3 sets of 12-15 reps to hit that sweet spot for muscle hypertrophy

2) Check out the doc below. I tweaked your program SLIGHTLY to make it a bit more challenging, efficient and effective. What do you think? I added some notes to explain my rationale.

https://docs.google.com/spreadsheets/d/13mxoRQ0zlBn5SZazVR2xEv5uumH38vE3wDg4htBMX6A/edit?usp=sharing

3) I would ditch the circuit-style approach and complete each set in its entirety, meaning you’ll do the entire set of 3 x15 before you move on. Rest between sets can be anywhere between 45-90 seconds.

Let me know your thoughts and any questions you may have! xo

[Mary]

@EPETERSON95@GMAIL.COM I’m so impressed with the strategy/organization! Way to commit!

@KateLemere Why do you suggest to ditch the circuit and do each set in entirety. Is it better for muscle burnout/an overall overload?

[Mary]

Got the answer to the circuit question from the community call replay – makes sense!

[Kate]

Answering here to close the loop – the hypertrophy rep/set structure is better to measure progression over time while allowing for strategic rest, and effort!

[Erin Peterson]

Hey again!

I’m closing in on the end of the last protocol we discussed and wanted to start a dialogue about progressing from one training protocol to the next. A few key takeaways as I close out this protocol: I am definitely feeling stronger (and the data shows that I am) and I’m seeing more muscle definition). I also noted that I tended to complete 2 workouts in a week rather than 3 and had couple of interruptions as a result of work travel, etc. Finishers tended to be skipped because I ran out of time for my workout so I may consider reducing the number of drills in each workout so I can complete the finisher with the hour that I have for workouts.

Looking ahead to the next program, I revisited my goal a bit to set the stage. My goal is still to improve overall muscle definition with an emphasis on glutes and to continue building familiarity with strength training/basic drills.

I’m curious as to your typical approach whenever you begin writing a new protocol once completed with your last? I’d like to keep a lot of the drills that I had before but considered switching them up a bit for a little variety. I also wanted to swap a few just to get an emphasis in areas I didn’t get much coverage on before i.e. delts.

Any other considerations you would recommend as I write this updated program?

If several drills are maintained, I’d think I’d still want to do the deload week on this updated protocol as the sequence/combination/etc. may be different from before.

I won’t be able to catch the Community Call this week to discuss live but would love to listen to the replay for some feedback if there’s space for that discussion this month.

CLOSING PROTOCOL LINK: https://docs.google.com/spreadsheets/d/1Q5TceplExpbM6-uX3CMOCm64xMqh9afDOt8r0E3G59w/edit?usp=sharing

[Author]

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