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Mastering Few Movements for Long-Term Adaptation

Ben Patrick, [19/09/2022 17:43]

[In reply to Chris Canady]

Chris it’s not easy in programming to stick to only a few movements per session. But here’s why I believe in it…

Some exercises take a lot of sets to even master the FORM necessary for the intended results. So a few sets each week might not actually tell you body the adaptation you're trying to create. Whereas even if you train a movement 1 time every 14 days, if you can really create ADAPTATION you can transform long-term.

I'd rather train only 2-3 movements per session, once every 14 days, than 6-8 movements half-assed per session weekly. This is a general concept. Some exercises you really can get results with only a few sets, for example if you just did a set of chin ups daily to failure you'd probably get a lot stronger by the end of the year. But on a split squat you'd never really get warm up enough and mobile enough to even dig in as intended.

So if you have time to develop, in general I'd see if you can come up with sessions that of only 3 movements, and truly try to master the movements, rotating sessions to cover all the different areas you want to work and ensuring signalling of adaptation in each session.

Josh Remland, [19/09/2022 18:16]

(Reply to: “Some exercises take a lot of sets to even master the FORM necessary for the intended results.”)

I can prove this to work for me. My chin-ups have doubled and close to tripled since doing them everyday for 30 days now. This is a short term thing for me but the principle of more reps leads to adaptation is crazy true and so simple.

Ben Patrick, [19/09/2022 19:30]

@remland_athletics yep! And chin up is a muscle dominant exercise not tendon dominant.


You can do chin ups cold and get near your best performance.

A professional Olympic weightlifter cold would probably be 20+% off from his usual.

A professional high jumper can barely JUMP cold!

So the point is with more MOBILE exercises the recipe is many sets.

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