Biologic Labs training vs Other Training Systems

The fundamental principle underpinning all successful strength training programs is increasing LOAD over time.

Basic gym training/bodybuilding sort of pays lip-service to increasing loads. The generally popularised method is - to state it another way - do several sets with 80% of 1rm (about 8 reps) and build up your reps each week until that weight equals 75% of 1rm (about 12reps). Then increase the weight to 80% of your new 1rm and repeat. Or something in that vein. (NOTE: '1rm' is short for '1 repetition maximum'; or the maximum load that the subject is capable of lifting just one time).

Standard powerlifting cycling is based, typically, on building up LOAD each week from 50% 1rm to 105-110% 1rm over 8-12 weeks. Most basic Olympic Lifting programs are very similar.

Periodisation is (very basically and typically) 8-12 week 'periods' of training within defined ranges of percentages of max load (eg 8 weeks with 50-65% 1rm then 8 weeks with 70-85% 1rm then 8 weeks with 90-100% 1rm). And mostly the loads (or similar measure of training intensity) increase methodically during each 'period'.

The popular "Westside" Powerlifting system is all about regularly encountering 100% 1rm (max effort days) and trying to beat previous 1rm every 2-4weeks.

HST, High Intensity, DogCrapp training etc etc are also based on regularly increasing loads over time.

The consistent principle is that LOADS get pushed up to new max's and then cycled back and built up again. Really, the only substantial arguments among the various systems are over the volume of work and whether to train to failure.

At Biologic Labs, our approach is to build up training loads over 4-8 week cycles. We build up from about 65% 1rm up to a new 1rm over the course of the cycle. Within that basic structure we might pyramid sets up or down at each workout; we might taper volume from high to low as weight increases; we might do overloads with partial reps at every workout; or use any number of different approaches. BUT, the fundamental principle still remains that training loads get heavier at each workout over a training cycle until going for a new 1rm.

Where we mostly differ from the other systems is that we push every weight to absolute failure over a very broad load range (60-100% 1rm). This load range means our reps range from 1 to 50! Yes, we FAIL on 30-50 rep sets; we don't just get a burn and stop when loads are light.

Before every set we do, we use a calculator that predicts our 1rm from the number of reps we achieve with a lesser weight. With this calculator we can target the exact number of reps we need to beat our previous 1rm (or calculated 1rm).

For example, if my 1rm is 100kg and I am about to lift 72.5kg then my calculator tells me 13 reps equates to a 99kg 1rm and 14 reps equates to a 101kg 1rm. So I know I MUST do 14 reps with 72.5 to prevent going backwards on my previous max. And if I can get 17 reps then I've acheived a 105kg 1rm.

We have devised our own, very accurate calculator for doing this but there are many calculators on the web that allow you to calculate your 1rm performance on the basis of doing a certain number of reps with a weight. There is even a conservative 1rm calculator with the iPhone App: Gym Buddy.

In order to consistently beat performances, we use 'effective' form. That is, fast, explosive reps, cheating progressively more and more as absolutely necessary to keep the set going rather than stopping or getting forced reps. In fact, we hate forced reps (ie getting a 'spot')! Our calculator tells us what our 1rm is using the same form. If we get a 'spot' then our calculated 1rm would include getting a spot and that isnt a 1rm!

Because we're trying to beat previous bests on every set of every exercise, we typically train 2-3 days per week only. You can't beat every performance by training every day. And we NEVER do the popular 4 sets of 4 exercises. We can't imagine a program more unsuitable for consistently beating performances and making progress!

So the answer to all training questions is that: WEIGHT TRAINING is about WEIGHT! Its not 'rep training' so don't look at rep ranges to shape your programs.
- Select a group of exercises that cover the major movements (ie leg pushing, back pulling, a row and a chest/shoulder girdle pushing movement).
- Then plan a methodical increase in your training poundages over a period (4-12 weeks) in order to achieve a new 1rm on those exercises
- Each workout, lift the weights you've planned for as many reps as you can get even with deteriorated form (so long as its safe and repeatable; there is no place for throwing weights in a manner thats not progress-able).