Training Rules
8 rules (2 hard, 6 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Technique
Compound movements before isolation in each session
Compound lifts require more neural drive and should be done fresh
Volume
Maintain roughly equal volume for pushing and pulling movements
Prevents muscular imbalances and promotes shoulder health
Intensity
Increase load over time (weekly or bi-weekly) - prioritize weight over reps
Progressive overload with heavier loads drives strength adaptation
Maximum 3 heavy compound sessions per week
CNS fatigue accumulates; heavy work needs adequate recovery
Exception: Experienced lifters with established recovery capacity
Recovery
Deload every 4-6 weeks based on fatigue accumulation
Allows CNS recovery and prepares for next training block
Take full rest between heavy sets (3-5 minutes)
Phosphagen system needs full recovery for max force production
When combining with endurance sports, strength after easy cardio or on separate days
Hard cardio before strength compromises lifting performance
Safety
Progressive warm-up sets before working weight
Prevents injury and primes neural pathways