This block we are using a Rest Pause Protocol. The rep scheme will be 5+1+1+1, a total of 8 reps. The idea is setting up for a 7RM (82%) for 8 total Reps. For optimal tension for a set of 8, we need 79%, with the intra set rest (15sec) we can squeeze in hopefully an additional 3% on the bar. We can increase the tension through increased intensity creating more hypertrophy.

We track NordBord (Nordic) once a month and ForceDeck (Counter Movement Jump) once a week. The cadence allows us to continuously track and see the relative impact of the training program. As we learn more about the impact of doing higher volumes or higher intensities we can better prescribe training protocols at certain times.

A question we get asked is why don’t we just use a more traditional set and rep scheme like 5x5 or 3x10? A larger more fundamental question is how do we continuously drive adaptation when we have an undetermined period of time we are training for? And what is the biggest impediment to that training?

What gets measured gets managed, right? Allegiate Head Coach and Co-founder, Tim Caron, breaks down Bridge. The training app that tracks all of our members analytics every training session.

Grand opening is June 1st! Here’s a blog post explaining how Allegiate works, the different apps we use, and how to get the most out of your onboarding experience.

This block focuses on Hypertrophy, or building muscle. We are setting up the stage for 2 sets of 8 with a 3/0/X/0 tempo with four ‘priming’ sets. This is complemented with movements that accentuate the end range, by adding a ¼ contraction. This increases range of motion which increases demand.

How metrics we track at the beginning of sessions (RSI) influence this month’s program design: complexes

This is officially our 50th block. We have gone through a really diverse array of programs over the last 49. This can conjure up certain feelings of how you may have felt during individual blocks. Each block leaves an impact, some may say a scar others a fond memory, both physiologically as well psychologically.

An in-depth look at our advanced and accurate screening process.

The structure of this block is 6 sets of 6 with a 6-sec Eccentric, hence the name. This is a High-Density, Functional Hypertrophy protocol.

Importantly, there’s also a Spotify playlist that all our members will listen to for every single team session. The playlist opens with Shout at the Devil, flows into other high-octane songs that reference the Devil, and concludes with Hurt by Johnny Cash.

How the waitlist works. How the trial works. Team & Strength: what’s the difference? What your first classes should be.

For this block, our clusters are sets of 3 reps with 15 seconds of rest in between each rep. So in our main A series movements, we’ll go 1 rep, then rack it for 15 seconds. A 2nd rep, then rack it for 15 seconds. And then the 3rd rep, rack it, which completes the set.

But why would we do this from a program design standpoint? Read on.

What you can expect from PHASE II of your nutrition blueprint.

In our first installment we laid the foundation for nutritional success.

We built this foundation using the Readiness to Change Model and the Motivation-Skill Continuum. These assessments allowed us to prescribe a personalized and realistic strategy.

A few times a year we host a week-long event called Muscle Mentorship. Muscle Mentorship is a week of 2-a-day training protocols, presentations, meals, and supplements. But you know what it really is?

A crucible that increases creativity, perspective, intellect, grit, and self-esteem. But not without sacrifice.

This experience changed my life. Read this essay to find out how.

*The following training block is meant for mature audiences only. Lifter discretion advised*

Embarking on another accumulation block means preparing to sell our souls to the gods of muscle growth and body composition.

When it comes to nutrition, all the responsibility for making and sticking with decisions is normally on you. Consultations help unload this responsibility by assessing what changes are necessary and reasonable.

Assessing how much change is reasonable for an individual is arguably the most important part. Why? Read this post to find out!