people are different but this program works for everyone

We got a classic set and rep scheme this month, the Pyramid protocol. Based on the concept that reps and intensity are inversely proportional, we will ramp up in weight and ramp down the weight for that exercise. So as the reps go down, the weight increases. As the reps increase, the weight decreases. 

The progression will go 8, 6, 4, 4, 6, 8. Start with a weight for 8, add a little bit for 6, add a little bit more for 4, then add a little bit more again for 4, then subtract a little bit for 6, and then subtract a little bit one last time for 8. The nicest thing about this is you have familiarity with this protocol and it will feel intuitive. This is an accumulation block with the focus being on building muscle. It helps when we have a built-in understanding of what we are doing so we can just focus on the work. 

Pyramids are not an easy-to-classify protocol in terms of quality being worked. We have a large spectrum of time under tension per set. We will use a 24X0 tempo, so for our 8s we will have 48 seconds TUT, which is hypertrophy (40-70 seconds). For our 6s we will have 36 seconds of TUT, which is functional hypertrophy (20-40 seconds). For our 4s we will have 24 seconds TUT, which is also functional hypertrophy. We have a singular set classification, super easy if we are using straight-set protocols.  We also average focus, which If we take the average, we are looking at 36 seconds TUT which would make this block Functional Hypertrophy. But that is not exactly intuitive when you see a set of 4 and can associate this as relative strength. But then again, we may not respond to these easy-to-categorize qualities. 

This is the difficulty with programming. Humans are multivariate, complex adaptive systems. It is a huge reach with humans to binarily classify these TUTs as absolute qualities. We will all adapt differently to the same stimulus. But that classification allows us to backtrack and better determine in the future what will work best. Instead of fighting the notion that we are individuals who will respond differently, we are creating a structure with training and seeing by how differently we respond to the same protocol. Everyone will feel fatigued, the question is how much relative to the mean fatigue? Everyone will experience soreness but how much relative to the mean soreness? 

That relative reaction to the same stress is a proxy to determine the program’s universal value.

The component that is so undervalued is the humanness of training. We have a shared experience that has a profound impact on each other’s physiological response to stress. Someone says how tired they are, we subconsciously think we are more tired than we thought we were. Same for soreness. The same is true if someone were to say they thought that was easy or how good they feel. We have to consider that as part of the response to the training: what is the general physical response and the psychological momentum of that response? 

“You met me at a very strange time in my life”

- Tyler Durden

You are probably reading this and thinking “Yup, Tim officially lost it!” Which may be true. But it is a great responsibility writing a singular program that has a net positive impact on everyone involved.

No way shape in form can we claim a unified theory of training. But…we have the right pieces. We are governed by logic and reason. We accept that principles govern our training. We uphold those principles in each training session. We have people committed to becoming better each day. A perfect program does not exist on a two-dimensional piece of paper but in the dimension of application and interaction with the organisms experiencing that program.

A program’s reality is built off hard work, consistent effort, the pursuit of excellence, the power of community, and most importantly the power of the human spirit…

Or, I lost it and it's just the Pyramid protocol and I need to relax.