Benefits of different workout programs

Training Q&A [Moderated]
1

Hello! I had a question on the benefits of different programs, both in and out of BBM, and thought I would ask here since it will never fit in an AMA box.

I just purchased the S&CII and I’m enjoying just reading the information pdf and playing around with the options. It definitely checks the boxes of my current goals to be stronger and better conditioned with no aspiration to be competitive in either.
But it made me think about the programs out there in comparison to this one.

For example, there are many people peddling their programs and I’ve done a handful of them, they are often 6-10 exercises per day of 3-4 sets, usually an upper day, lower day, full body day. The exercises definitely check the boxes to cover the muscle groups and movement patterns that are proven to be helpful (hinge, push, pull, etc) but also feel complicated because you’re moving around so much.

So my question is, are any better than another or is it personal preference? Is there a strength benefit in doing several exercises to target the muscles vs fewer exercises?

I hope that makes sense.

Unrelated, you helped me a few months ago with my squats on this forum and I wanted to let you know that they are SO much better now! Still working on adding weight but I’m squatting in the hundreds with good form and depth. Thank you so much for your feedback, it was invaluable.

Angela

2

Hi Angela,

If I’m understanding you correctly, you’re asking about how differences in exercise volume accumulation affect training results.

Just so we’re all on the same page, exercise volume in resistance training refers to the product of sets, reps, and training frequency for a particular muscle, muscle group, and/or movement pattern.

Exercise volume can be accumulated through any number of exercises. Consider squat pattern volume in the following two examples:

Example 1:

exercise 1 Squat x 2 sets of 10 @ RPE 7
exercise 2 Leg press x 2 sets of 10 @ RPE 8
exercise 3 Split squats x 3 sets of 10 @ RPE 8

Example 2:

Exercise 1: Squat x 7 sets of 10 @ RPE 7

Same volume, but likely different amounts of training stimulus delivered, which we model as a function of relative intensity, proximity to failure, muscle mass used during exercise, degrees of freedom in an exercise, exercise volume, rest periods, and so on.

The first priority in programming is to make sure the amount of training stress generated is appropriate for the individual, both in magnitude and in type. To answer your question, “is there a strength benefit in doing several exercises vs fewer exercises?”, I would need to know how we’re testing strength and when in the course of the training would we be testing.

For max strength performance, I think training multiple different movements that are related to the “test movement” are likely to work better than focusing on one exercise…unless we’re talking about what happens in a very short period of time (a few weeks). On the other hand, if there are too many exercises included, I start to wonder about adaptive potential being spread too thin and limiting progression.

In practice, I typically like 3-6 variants of a movement pattern (squat, hinge, press, row) trained per week during a training block unless someone is close to a meet. In that case, I’ll hyperspecialize for a few weeks for that performance. Long-term hyperspecialization generally produces worse results.

We discuss the relationship between training stimulus and progression here:

Progressive Loading

For a deeper discussion on programming variables relating to frequency, volume, etc., check out the 80-page ebook associated with low fatigue template. It is our most up-to-date and complete programming text right now:

Happy to hear about your squat as well. That’s good news!

-Jordan