What defines a “complete workout”?

Have we demanded maximum force production for the targeted muscle(s)? In the range/length they are strongest?

Did we train through full contractile ROM? (Is all ROM necessary? Every workout?)

Did we bias various planes of motion? (fan shaped muscle). Is that necessary?

Did we stimulate Hypertrophy through force and “metabolic work”? Is that necessary?

Why the sequence? Avoiding redundancy? Multiple ways to get “pump work” (including more meat and potatoes work)

Speak to all portions: Prep, Meat and Potato’s,gu

Three P’s Prep, Potatoes, Pump – “Potatoes (meat and)”

The lettering indicates the set (same letter is same set – including super/giant sets)

Rest times are recommendations/ranges. Take what’s needed for the highest level performance (Meat and Potatoes movement will generally be 2-3 minutes rest, upwards of 4-5 on leg movements, most pump work take less than 60 seconds rest)

RIR stands for Reps In Reserve (this is just another variable to regulate the amount of stimulus). 0RIR means the set is taken to failure. 1RIR means 2 reps short of failure. 3RIR means 3 reps short of failure, etc.

Aside from the first 2 weeks of most programs, and recovery phases, pretty much all sets should be taken to failure.

Repeat the program?
New program?
Recovery programs?

Pre (focus, drive and performance)
Intra (fuel and pump)
Post – “anabolic switch” and recovery/convenience

Hit, Intervals, steady state, LISS
caloric deficit/performance considerations
Adherenc