Strength Endurance Example

Compound sets (biomechanically similar exercises) work great to create Strength Endurance. Here are some examples for Pushing, Pulling, Lunging and Squatting. […]

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Strength Endurance

Strength Endurance training enhances the body’s ability to maintain a level of strength over a specified period of time. Using the 4Q, we can achieve this adaptation by using supersets/compound sets of biomechanically similar exercises with 2 different 4Q Quadrants. It also allows the user to achieve multiple adaptations at once as each quadrant provides its […]

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Max and Submax Strength

Maximal Strength Training enhances our ability to produce maximal force, While there are numerous benefits to Max Strength Training, it should be reserved for someone who has 3 months of conditioning and has built adequate coordination, stability and strength with patterns used for Maximal Strength Training. To lower the risk of Maximal Strength Training, Submax […]

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Strength: Hypertrophy

Muscle Hypertrophy, aka muscle growth, is fostered in a training environment that focuses on time under tension, intensity, and volume. There are numerous protocols to consider when training for Hypertrophy with many protocols focusing on LLT and ULT dominant movements.  In this example, IoM discusses a complimentary Hypertrophy phase (1 month) that incorporates a Giant Set of 4 […]

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