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What is training periodization? The formal defini

What is training periodization?

The formal definition is as follows: The planned progression and ordering of training programs with different variables to result in the fastest possible progress towards an individual’s goal.

Periodization can include…
→ increasing the number of sets per body part over time then de-loading by doing less sets for a while, repeat
→ undulating your rate of perceived effort (RPE) or the reps in reserve (RIR) from week to week
→ undulating your rep range from workout to workout or week to week

However, there is another major consideration when it comes to optimizing periodization for specific goals. It is something called “trainability", which refers to your ability to adapt and recover from specific stimuli.

Trainability is constantly shifting and planning out when and HOW to change programs is incredibly important.

Want to know why? We have several articles on training periodization on our site - hit the link in our bio and head to “Articles & Videos” to search and dive even deeper.

#n1training #exercisescience #fitnesseducation #resistancetraining #workoutprogram #trainsmarter

In terms of output, the hack squat and leg extensi

Optimizing your pulley setup for lateral raises. F

Optimizing your pulley setup for lateral raises. Full video on @n1.training site.
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I draw up and such as the differences between several cable setup options and how they would relate to different goals.
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These principles can be applied across a range of other motions as well.
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#n1education #n1training #shoulderexercises #shoulderworkout #shouldertraining #delts #exercisescience #fitnesseducation

It is not necessary to go to failure on every set.

It is not necessary to go to failure on every set. In fact, you shouldn't. You don't even necessarily have to go to failure in every workout.
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But when you do go to to failure, go all the way. Nothing left. Every muscle fiber is done and ounce of willpower spent.

#n1training #n1education

What exactly are training stimuli? When we refer

What exactly are training stimuli?

When we refer to training stimuli, we’re talking about specific conditions created by the type of training that elicits a particular response from the body.

Think of it like a trigger that results in an adaptation.

By manipulating workout variables, we create a certain biological state in the body that stimulates processes to take place which can either positively or negatively affect our progress.

Each of these stimuli can contribute to one or more of our overall goals of fat loss, recomposition, muscle gain, or strength increase.
Some training stimuli can contribute to multiple goals depending on how we match the nutrition with them.

Important Points About Stimuli:
#1 - Each phase of training contains multiple stimuli
#2 - Some stimuli can occur in two phases depending on how they are programmed
#3 - Most stimuli can be used for multiple goals, again depending on nutrition and programming

For specific examples of each of these points, head to the link in our bio and search “training stimuli” in our Articles & Videos section of the site!

#n1training #fitnesseducation #exercisescience

Pronated VS Neutral Grip Rows Grip position can in

Pronated VS Neutral Grip Rows
Grip position can influence arm path. The setup and arm path will be a main dictators of what muscles have the best mechanical advantage to move the load.

- Pronated Rows tend to guide people into an elbows out path that is great for training the upper back

- Neutral Grip Rows tend to guide people more into a narrower elbow path that is better for training lats

#n1training #n1education #backworkout #backexercises #backtraining #trainsmart #exercisetips

Here is a tri-set that hits the 3 divisions of the

Here is a tri-set that hits the 3 divisions of the glute Max (all lengthened position bias)
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You should be getting the most hip flexion in the step up, and the least in the lunge if your hip path is correct on all 3 motions. The hip paths are slightly different for all 4 motions, and that’s what changes the bias within the glute Max fibers from one to the next.
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Because there is still some overlap and they are all lengthened position exercises, this is not an exercise pairing for a beginner or detrained person. Because all 3 movements are lengthened bias, it will leave your glutes quite sore and be overkill for someone without substantial training adaptations. You would not use this in a high frequency program. At most this would be 1 of 2 days per week for glutes.
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If you don’t think you’re ready for combing exercises like this, you could consider implementing 1 or all of them spread out across a week/microcycle. Just make at some point in your program you include something for the short position also (bridge/incline hip ext).
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If you try this combo, let me know how it goes, then also let me know how you really feel about it 1-2 days later 🤣😂🤣😈.
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Happy hump day.
#n1education #n1training #gluteworkout #gluteworkouts #glutetraining #bootyworkout #glutegains #hypertrophytraining #biomechanics #exerciseexecution #trainsmart #trainsmarter

When initiating the contraction out of the lengthe

You may have heard of the three phases of training

You may have heard of the three phases of training - but do you know what they actually mean?

The three phases of training are essentially the primary categories that all types of training fall under. They each consist of a number of characteristics, but it is important to keep in mind that they lie on a continuum and there can be overlap between adjacent phases.

Regardless of your goal, there are benefits to obtain by spending some time within each phase that can ultimately speed up your progress long-term.

Here’s a basic rundown of what we’re working with:
✔️ Metabolic: The methods used in this phase burn a ton of energy (ATP) and burn glucose very quickly. If the nutrition is correct, the stimuli within the metabolic phase can work very well for quickly changing body composition and increasing conditioning both at a muscular and systemic level.

✔️ Hypertrophy: These workouts focus on the different stimuli for encouraging muscle protein synthesis for adding size to muscle cells and increasing the number of contractile proteins in muscle cells.

✔️ Neurological: The neurological phase, as the name suggests, focuses predominantly on creating adaptations of the nervous system. You may hear this referred to as a “strength phase”, but that is not entirely accurate. The focus of training in this phase is to improve aspects of your nervous system such as the ability to contract more muscle fibers (motor units) at once, which we refer to as neurological efficiency.

This only scratches the surface, so we highly recommend checking out the article linked in our IG story swipe up, or heading to our site and searching “phase” in the Articles & Videos section.

#n1training #exercisescience #fitnesseducation #personaltrainereducation #metabolictraining #hypertrophytraining #strengthtraining

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