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Intensity: Progressing the Stimulus Since the beginning of my hypertrophy style programming, I have always favored an approach that increases effort week to week. For the last couple years, this has meant starting a 4-week training block around 3-4 reps from failure,...

Phase potentiation is the idea that one block of training will provide leverage for additional progress in subsequent blocks. This process was described in detail in the blog post about the “strength and metabolite” cycle, which preceded this current hypertrophy...

Following the 6-week strength cycle, we move directly into a 4-week “Metabolite” phase. After a strength cycle, work capacity is lower. This is a result of the lower reps and longer rest periods between sets. In a strength cycle, you don’t really get a great pump from...

CLICK HERE FOR THE "METABOLITE" PORTION OF THE BLOG Welcome to the 6-week Strength Phase in the Evolved programs. This 6-week Strength cycle will be followed by a DELOAD week, and then a 4-week “metabolite” phase. Strength cycles are a vital piece of programming...

In the 1990’s, there was a cardio craze. This was also a time where fat was demonized. The nutrition knowledge swung drastically in the 2000’s, and suddenly carbs were demonized for a number of years. In the current day, we realize that fat and carbs are mostly...

The spectrum of variables in training provides the lab for experimentation. The primary variables we can manipulate are Volume (the “dose” of total work), Relative Intensity (proximity to failure) and Frequency. Volume has been heralded as the main driver of...

The purpose of this article is mostly to discuss the level of freedom that you have in parts C, D and E, and to provide a framework for you to use in case you need to modify these exercises (such as crowded gym, equipment limitations, injury etc…). Before diving into...

Daily Undulating Periodization (DUP) is a way of structuring training where different rep ranges are targeted throughout the week. The pinnacle study on DUP versus block periodization occurred in 2002 by Rhea and colleagues. (A comparison of linear and daily...

Linear Periodization (LP) is the original approach to periodizing training. It is the basis for so many other periodization models, and it has been the most studied of the bunch. Common implementation of LP looks like this: Week 1: 10 Reps Week 2: 8 Reps Week 3: 6...

On the heels of the metabolite training block, we now embark on the strength phase. Any athlete who has been training with a high level of intensity and volume would benefit substantially from implementing this short-term change in protocol. Steve Hall coined this...

Before we delve into the topic of HOW TO PROGRESS, we first need to discuss the actual meaning of PROGRESSIVE OVERLOAD, and the way in which we should conceptualize overload, in general. There is a pervasive belief in the training industry that progressive overload...

Spring/Summer 2020 consisted of an extremely productive focus on general hypertrophy across the Evolved Daily programs. The most recent macrocycle utilized a "Reverse Pyramid" approach to the accumulation period. Looking back further, it has been a great year of...

General Points of Concern 1. Splitting training into AM/PM sessions is NOT about increasing volume. It is instead just a way to split up the current volume you are doing. PLEASE DO NOT DO THIS UNLESS REQUIRED BY POINTS A and B BELOW 2. There are really only TWO...

As the Powerbuilding cycle comes to a close, there should be increased strength, as well as a general sense of confidence with the heavier weight in the lower rep ranges. The Powerbuilding cycle had the lowest target reps for “repeating” movements of any Evolved cycle...

The majority of the “at-home workouts” available during the COVID period are focused primarily on conditioning. That type of training will definitely make you sweat and get the endorphins going, but it won’t build any muscle. “Hypertrophy” (building muscle) requires...

The concept of “Power Building” is super exciting, and has become increasingly popular as athletes attempt to build strength, power and create hypertrophy simultaneously. Programming Powerbuilding is actually quite nuanced, and must be programmed in a very specific...

The new cycles of training on the Evolved Programs focus on a combination of volume, strength and muscular endurance. The prior 10-weeks of training consisted of a 5-week “metabolite” phase (high volume, high intensity) followed by a 5-week “strength” phase (lower...

Every time I finish a mesocycle (4-6 week training period, progressively increasing in difficulty), I try to tell myself I don’t need a deload. This is how my thought pattern goes: I’ve been progressing so well. I really don’t want to risk halting my progress by...

This combo of Thrusters and CTB Pull-ups has been used many times by CrossFit throughout the years of the Open. The amount of total volume in this workout, for the general population, is similar to that of Open WOD 13.5 for the top level athletes. That workout...

CrossFit Games Open WOD 19.4 brings the unique aspect of work/rest intervals! I personally love this. I enjoy it in my training, and I really like it being used as part of an athletic test. For those that are elite in the sport, both workouts are dead sprints; 3 min...