the best exercises to do to get in shape depends on context

Instead of talking about sets & reps, I want to talk about exercise selection for this last block of 2023.

The big focal point of Strength is can incredible results come from exercises with a larger governor?

What produces an outcome? Load is not the primary driver. Work, tension, training density, and training frequency are more responsible than load for adding muscle and burning fat.

One thing I want to make clear: reducing external load through exercise selection does not mean we want to go light. The truth is the exact opposite of going light. If we are good about selecting exercises in Strength, you can go as heavy as possible with lessened risk. Less risk feeds back into training density and training frequency. If we can recover faster, we can accrue more density. If we are in less pain, we can train more frequently. Train more frequently, get more results.

One point I want to make is the inclusion of some sort of unilateral work or asymmetrical loaded work.

Single-leg, single-arm, dumbbells, and kettlebells are all unilateral loading strategies we use. If work is an input we want to target, we effectively double the work by having one leg or one arm at a time. We increase density by having both legs and arms per set. We’re still going as hard as possible with each exercise, knowing there is less risk, but pushing towards total work and density within a training session. 

Impact is amplified when we change our base of support. For instance, we will use a single-leg stance over a split stance in this block. Instead of split squats we will use single-leg squats. With this we are less balanced due less surface area in contact with the ground. Less balance recruits differently. What you will find is that you have to rely more on the eccentric contraction (naturally stronger contraction type over isometric and concentric) to complete a set. We amplify the effect by progressing to a less balanced position. 

People with limited experience claim that things like back squats are superior to split squats or single squats. Or they will say that deadlifts are superior to single-leg RDL. The rationale is 100% based on the potential for external load. That higher external load will equate to better results. That increased external load is based on being more stable and using fixed implements that allow for mechanical advantage when lifting. We can take this a step further and say that leg press is superior to back squat. We can use more weight on a leg press, so by the logic that more weight is better, why is a leg press not the best option?

If a bodyweight exercise is an 8-10 in terms of difficulty, then it can be very effective. If someone is back squatting with a nonthreshold weight and someone is using 100% of their max on single-leg squats, single-leg squats will produce the best results. Context matters in regard to what brings more value. 

Allegiate is about outcomes, not preconceived solutions.

We know what drives performance.

We know how to achieve an outcome.

We know that brutal hard work and consistency win every time.

Training is not complicated, it is just made that way by false notions that do not stack up as true over a longer period of time with a large group of people.