10/18/2026
Keys to a Successful Program:
Here are some tips to having a successful program.
1. Don’t undervalue sets of 8 repetitions. Many love lifting heavy for 1-5 reps too often. 8 reps is a great compromise to add volume to your total workload. Strength benefits are sneaky here as well. Upside to those who hate volume, at least it’s not 12+ reps like the bodybuilding world. Do volume work.
2. Less is more for most. Many have not reached a level of fitness that they need to increase frequency/volume to that specific level yet. Focus more on quality over quantity, you will get pretty far before you hit that true plateau.
3. The basics work, don’t overthink it.
4. Many think 1-3 cardio sessions a week will hurt their strength performance. It will actually help. Most are not training like a marathon runner, cyclists or triathlete. Those athletes complete 10-20+ training hours a week for their endurance training.
5. Drop sets, pyramids, going to failure may look cool on YouTube with experienced and likely enhanced lifters. But, for the average lifter this can lead to overuse injuries or worse. There are prerequisites before you introduce this style of programming to your training session.
6. Your RPE rating isn’t matching how it looks. You’re likely lifting too heavy on your sets of 10,8,5,3 etc. Don’t get slow. Watch your bar speed. Pay attention to how you move during working sets. Grinding through reps takes a toll.
7. Don’t wait to prioritize your flexibility, mobility and recovery drills until you get injured. Do it now, while everything is feeling good.
8. Listen to the body. It’s alright to adjust your programming if it’s just not there today. On the flip side, don’t over do it because you’re feeling good that day, usually doesn’t end well.
Not click bait to sell you another program, just trying to help out.
