WHAT’S INCLUDED IN MY TRAINING REDEFINED MEMBERSHIP

• PROPRIETARY ECCENTRIC ISOMETRIC WORKOUTS: Membership unlocks Dr. Seedman's eccentric isometric workouts, giving you access to 3, 5 or 7 new workouts per week (depending on your membership plan). Dr. Seedman 1) shares his proprietary eccentric isometric protocols, 2) shows you how to implement his exclusive exercises, and 3) includes cutting-edge programming for maximal results & industry best workouts ensuring optimal gains for any goal!

• VIDEO TUTORIALS: Every exercise has an accompanying video tutorial, ensuring optimal implementation of Dr. Seedman’s programming, eccentric isometrics, and movement methodologies that will transform your body and forever change how you train, exercise, and coach.

• CARDIO: In addition to your weight training program, membership grants access to unique and advanced cardio routines. Forget the days of boring, tedious cardio that's filled with nothing but monotony and minimal results. Dr. Seedman programs highly effective, unique cardio training that incinerates fat, builds lean muscle mass, and ensures maximal speed & power through engaging cardio protocols. Say goodbye to unproductive cardio and get ready for some fun times mixed with crazy results!

• TRAINING CRASH COURSE | Q&A: Every member has access to an incredibly detailed 50+ Q&A educational crash course in which Dr. Seedman explains his training methodologies, eccentric isometric protocols, and programming methods. All the answers you need to best maximally optimize your training are provided.

• PROGRAMMING CHARTS: Each workout provides a detailed programming chart for every exercise, ensuring laser focus to drive proper movement implementation and execution, including superset instructions, eccentric isometric protocols, and RPE application.

• EXCLUSIVE INSTRUCTIONAL CONTENT: Every exercise in each workout has a detailed written tutorial and exclusive member instructional content outlining the key elements for optimal execution, movement, hypertrophy, speed and power, and biomechanics effectiveness.

• MEMBER DISCOUNTS & AFFILIATE STATUS: Membership grants access to discounts of 25% off all store items, 365 days a year. You’ll also receive $100 off Dr. Seedman’s book, Movement Redefined.

• EXCLUSIVE 24/7 CUSTOMER SUPPORT: As a member of Training Redefined you have round the clock access to exclusive member customer support 365 days a year. Simply, Dr. Seedman is at your disposal to answer any of your pressing questions on training, eccentric isometrics, movement, and beyond.

WHAT ARE SOME OF THE KEY MEMBER BENEFITS?

Your membership benefits include:

• New weekly workouts and unique, exclusive exercises with Dr. Seedman
• Cardio sessions programmed by Dr. Seedman for optimal results
• Members only exclusive customer support 365 days a year
• A $100 off special promo code for Dr. Seedman’s groundbreaking book, Movement Redefined
• 25% off every other store purchase (non-member products) – 365 days a year
• Awesome results 💪😃

DO MEMBERS RECEIVE SPECIAL DISCOUNTS OFF OTHER AHP/DR. SEEDMAN PRODUCTS?

YES INDEED. Membership grants access to discounts of 25% off all store items, 365 days a year (See Store HERE). You’ll also receive $100 off Dr. Seedman’s book, Movement Redefined. You can access all your special member discount codes in your member portal dashboard.

CAN TRAINING REDEFINED BE COMBINED WITH YOUR OTHER PRODUCTS FROM DR. SEEDMAN?

Yes, many athletes and clients use both Dr. Seedman's training programming (Training Redefined) in combination with my his products, especially Movement Redefined and the Ultimate Foot & Ankle Manual. These two products are books that dive into Eccentric Isometric training protocols and proper stabilization mechanics, concepts that go hand-in-hand with the member workouts in Training Redefined and will only improve your results.

Is the cost a monthly or yearly charge?

Our membership program is a monthly fee.

How much does Training Redefined Cost?

We offer three different membership plans, including a bronze, silver, and gold member plan. Bronze membership includes 3 workouts per week and costs $49.95 per month. Silver membership includes 5 workouts per week and costs $74.95 per month. Gold membership includes 7 workouts per week and costs $99.95 per month. Membership is billed on a recurring monthly basis. You can cancel at any time - no questions asked :)

How can I pay?

You can use any major credit card (e.g., Mastercard, Visa, American Express, Discover)

How is my card charged?

Your card will be charged a recurring fee each month.

Can I cancel at anytime?

Absolutely. This is a month-to-month membership so you can cancel it at anytime - no questions asked :)

Do you offer refunds?

Our membership is month-to-month so we don’t offer refunds because you can cancel at anytime and only be charged for that month. We have no hidden fees and no boilerplate contract verbiage. Just try it out and if you like it you pay one month at a time. Best of all, you have total control of your membership on your personal dashboard at anytime!

Do I have access to my account, billing history, and payment details?

Absolutely. You’ll have your own member dashboard, meaning you can manage your account settings, billing information, and credit card information anytime 24/7. Everything is under your control!

Can I upgrade or downgrade my plan?

Absolutely! We currently offer 3 member tiers, including a 3, 5, and 7 workout a week plan. At anytime you can upgrade or downgrade your plan.

DO MEMBERS RECEIVE SPECIAL DISCOUNTS OFF OTHER AHP/DR. SEEDMAN PRODUCTS?

YES INDEED. Membership grants access to discounts of 25% off all store items, 365 days a year (See Store HERE). You’ll also receive $100 off Dr. Seedman’s book, Movement Redefined.

Where do I find my promo codes?

You can access all your special member discount codes HERE.

Can I share my discount codes?

We kindly ask that you not share your exclusive member discounts with non-members. These are very exclusive, large discounts that we only make available to you, our valued members. To ensure we can keep offering these special discounts to our members please keep these coupon codes private.

CAN TRAINING REDEFINED BE COMBINED WITH YOUR OTHER AHP PRODUCTS from DR. SEEDMAN?

Yes, many athletes and clients use both my daily training programming (Training Redefined) in combination with my other products, especially Movement Redefined and the Ultimate Foot & Ankle Manual. These two products are books that dive into Eccentric Isometric training protocols and proper stabilization mechanics, concepts that go hand-in-hand with the daily workouts in Training Redefined and will only improve your results.

I’m a big fan of training most days of the week (i.e. 5-7 days per week). However, I noticed that while Training Redefined provides the option of training up to 7 days per week with new daily workouts, I’m concerned that because each day involves some form of full body training that my joints and body won’t be able to handle it. Can you explain more about this and help me understand why this won’t be a problem?

Although Training Redefined involves daily full body workouts, even if the lifter trains 5-7x per week he or she should not have issues in terms of overtraining, joint health, or recovery for several reasons.

First, the workouts involve varying intensities and RPE levels for each exercise. For example, a specific workout might involve a lower body emphasis in which case the RPE and intensity would be high for all lower body exercises. However, the upper body movements would involve relatively low intensities and loading as the movements are simply designed to help the lifter work on their form, mechanics, and technique, not necessarily overload the body with an intense stimulus. Each workout is strategically implemented to allow high frequency of training while also mitigating overtraining and joint stress.

Secondly, the eccentric isometric protocols enhance recovery and joint health as they help optimize technique and muscle tension while taking stress off the joints. As a result, the implantation of eccentric isometrics into one’s routine such as that used with Training Redefined allows for exponentially greater training frequency compared to other routines. This not only improves body mechanics for everyday life but it also optimizes the functional strength and hypertrophy stimulus of the program. In fact Dr. Seedman has most of his advanced athletes including himself train full body 5-7x per week at fairly high intensities simply because they rely on eccentric isometrics with proper form. Read more about eccentric isometric in Dr. Seedman’s book Movement Redefined.

Third and lastly, as technique and mechanics continues to improve over the course of the training process, the stimulus from each exercise will become more and more therapeutic while also eliminating contratherapeutic effects associated with poor mechanics. As a result, you should notice the ability to handle greater intensities and training frequency without signs of overtraining. If in fact you feel over-trained and the joints feel beat up, this may either be a sign that your form and mechanics still need improvement, or simply that the intensity and RPE needs to be reduced for some of the movements.

CAN YOU PROVIDE A RATIONALE FOR THE ORDER OF EXERCISES, WHY THEY ARE DONE IN THAT SPECIFIC ORDER, AND HOW MODIFICATION OF THE ORDER COULD AFFECT THE INTENDED TRAINING OUTCOME?

The most important factor when it comes to programming is ensuring that the key movement patterns and exercises such as squats, hinges, lunges, horizontal push and pulls, and vertical push and pulls are included at some point in the program and performed with proper technique. Although programming in terms of where specific exercises fall in proximity to others and how they’re paired is important, simply including each movement consistently (regardless of where it is placed) is the most important factor. However, to gain an additional edge and to maximize every ounce of the training stimulus there are a number of strategic protocols I incorporate. In many of the programs, you’ll notice I often start the routines with core exercises, foot and ankle movements, explosive movements, squats, rowing exercises, and or chest presses. There are specific reasons for each.

Including core exercises somewhat in the beginning of the program helps to ensure that the muscles that stabilize the spine and hips are doing their job. Not only does this minimize the degree of low back stress the individual will experience, it also helps improve performance on subsequent exercises such as squats, deadlifts, and other movements as the individual is more easily capable of locking their spine in and keeping it neutral. In addition, the intense core activation helps improve the ability to produce full body tension and concurrent activation potentiation (i.e. neuromuscular irradiation) which also transfers to other larger compound movements. If a particular program does not include a core movement at the beginning of the routine but the lifter feels as though they need additional core activation on their larger movements, it’s recommended that a core exercise be implemented early in that session.

I also frequently include a foot and ankle exercise in the training programs to help wake up the muscles in the feet and ankles. Foot and ankle activation are a critical component of proper movement. Unfortunately, most individuals have very poor muscle activation in the feet and ankles which not only significantly compromises force production in the lower body due to energy leaks, it also increases risk of injury to the hips, knees, and low back.

Additionally, it’s literally impossible to perform any movement correctly unless the muscles of the feet and ankles are performing their job. The implementation of foot and ankle drills on training days help to ensure the muscles of the feet and ankles are woken up and firing, ultimately preparing them to perform their job more efficiently throughout the remainder of the workout particularly on exercises such as squats, deadlifts, jumps, lunges, hinges, and more.

Additionally, I’ve noticed a strong correlation between foot and ankle activation and core activation. In other words, focusing on stabilizing the foot and ankle complex ultimately requires intense core recruitment, not to mention activation of other stabilizers throughout the body. This further enhances quality of movement and postural alignment throughout the remainder of the workout. Another way to think of these exercises (more specially foot and ankle exercises, as well as core stabilization drills) is that these act as the dynamic warm-up for that workout. Even if foot an ankle exercises are not included at the beginning of a training program it’s recommended that individuals implement foot and ankle drills as frequently as they desire, particularly at the beginning of the workout, to help insure optimal activation up the kinetic chain.

Explosive movements are also frequently incorporated towards the beginning of the workout to help increased neural drive and wake up fast twitch muscle fibers. This helps ensure the higher threshold motor units are activated on subsequent compound movements providing a form of potentiation allowing the lifter to actually handle more weight on the other movements. Because many explosive movements require a higher degree of focus and technique than less dynamic movements, including them at the beginning of the workout when the trainee is fresh is more ideal.

Squats and deadlifts are also movements I typically program early in the routine as these represent some of the most effective strength and mass builders. Performing them early in the program when the trainee is fresh and can handle the heaviest loads helps optimize the training stimulus and produce the best strength and size gains. In addition, low back fatigue can periodically be an issue on squats and deadlifts. Performing these early on before the low back and core muscles fatigue can help minimize stress to the spine as form is less likely to break down.

While there’s nothing inherently wrong with performing vertical pulling and pushing motions such as pullups and overhead presses towards the beginning of the routine, which I periodically will program early on in the workout, I generally program horizontal pulls and pushes (rows and chest presses) before vertical pressing movements. The reason for this is that most individuals struggle to keep their shoulders depressed and retracted on upper body exercises. However, I’ve found that many individuals are more easily capable of correcting this on horizontal movement patterns than they are on vertical movements.

Performing horizontal pulls and pushes first is one of the most efficient methods I’ve seen to improve postural mechanics on subsequent vertical pull and pushing motions. With that said, if an individual wants to prioritize vertical pressing or pulling motions, there’s no reason these cannot be performed before horizontal pushes and pulls provided proper mechanics are employed. I also program upper body movements in reciprocal or agonist/antagonist pairs such as rows with chest presses and pullups with overhead presses. Studies have shown this maximizes reciprocal inhibition allowing greater force production and overload particularly on the pressing motion. It’s for this reason I typically program the pulling movement before the press, to help dial in the press and help set the shoulders in their optimal position. Not only does this improve pressing mechanics, it generally allows for heavier weights on the presses.

Besides traditional deadlifts I typically perform hip hinge movements such as RDL’s more towards the middle or end of the workout. There are two reasons for this. First, most individuals are very tight in the glutes and hamstrings and need more time to warm-up up these muscles before moving into the hip hinge. Secondly, because hip hinges can isolate and fatigue the low back muscles fairly quickly, programming these too early in the workout such as before a squat can cause the low back muscles to become the weak link on subsequent exercises (such as the squat) rather than the prime movers.

Lunges are one of the most effective exercises for targeting the entire lower body not to mention improving mobility and stability in the legs. However, over the years I’ve noticed that because they’re so intense (oftentimes requiring each side to be performed individually which doubles the duration) performing these too early in the workout can impact the remainder of the workout due to fatigue and energy expenditure to the point that technique, strength, and focus become an issue on subsequent movements. Waiting towards the middle or end when other large movements have already been completed has made a significant impact on my clients and athletes allowing them to go just as heavy on the lunges without impacting other key movements.

WHY WERE THE EXERCISES DONE USING THE SELECTED SET AND REPETITION PROTOCOLS? WHAT IS THE INTENDED GOAL OF USING THAT REPETITION RANGE?

When I first began training I used a number of rep ranges including higher reps. While I do periodically employ a number of different rep ranges, 90% or more of my training, even with my most advanced athletes, involves repetitions of 2-6 per set. There are multiple reasons for this. First, the most important factor when it comes to training success is maximizing movement mechanics, technique, and muscle function. Ultimately this allows the individuals to stay the most healthy and pain free while also improving neuromuscular efficiency which leads to greater strength and hypertrophy.

Higher repetition ranges tend to produce excessive fatigue which transfers to form degradations and compensation patterns. In other words, fatigue is the enemy of motor programming. Keeping the reps lower allows maximal overload which produces the greatest gains in strength, hypertrophy, and power, while also maximizing movement mechanics and technique.

Additionally, higher reps for natural drug free athletes does not produce as much functional strength or hypertrophy as low reps (provided technique is dialed in with smooth and controlled form). That’s because heavier weight with lower reps has been shown to target fast twitch fibers to a greater degree which not only maximizes strength and hypertrophy (as these fibers have the largest potential for growth) but it also optimizes power output and speed. Higher reps can cause muscle fiber adaptations such that fast twitch fibers can begin to take on characteristics of slow twitch fibers making them less likely to grow, not to mention minimizing strength, power, and explosiveness. Read more about this topic HERE.

WHY NOT INCLUDE LIFTS WITH MORE VARIED REP RANGES (E.G. FOR SOME REASON SQUATS SEEMS TO ALWAYS BE EITHER 5 REPS OR LESS)? WHY ARE DIFFERENT REP RANGES (E.G. 10 REPS, 20 REPS) NOT TYPICALLY INCLUDED, SINCE ALL REP RANGES COULD CAUSE MUSCLE HYPERTROPHY, AND MANY PROGRAMS OUT THERE USES VARIED REP RANGES?

Periodic implementation of higher reps, especially towards the end of a workout on more isolation type movements, can increase cellular swelling and metabolic stress which can add additional hypertrophy. However, with too much emphasis on cellular swelling and metabolic stress, the body is forced to sacrifice other more important elements of muscle hypertrophy related to overload (i.e. mechanical tension and muscle damage).

That’s because the ensuing fatigue and muscle adaptation (i.e. taking on attributes of slow twitch fibers) minimizes the degree of overload the lifter is capable of handling not only during that specific workout but from workout to workout. In other words, too much emphasis on high reps and metabolic stress can be counterproductive for overall strength and hypertrophy gains compared to focusing on heavier overload (with perfect form).

Simply put, for natural drug-free athletes to become stronger and more muscular, not to mention more functional, explosive, and more powerful, requires the athletes to become stronger. Heavier weights with slightly lower reps, textbook form and crisp mechanics represents the optimal formula for generating this response. With that said I generally recommend a majority of movements including those in Training Redefined be performed with eccentric isometric repetitions (slow eccentric motion followed with a pause in the stretched position) to maximize form and technique as well as hypertrophy and strength.

Lastly, it’s important to point out the mental component of training particularly when it comes to mastering body mechanics and technique. When an individual knows they have a heavy set of 3 eccentric isometric squats rather than 10-15 squats, they are more likely to focus their mind and body with maximal effort using controlled form and minimal momentum to achieve textbook mechanics.

When an athlete knows they have multiple sets of 12-15 reps to perform on squats they’re likely to lose technique as they’ll be anticipating the need to hold back maximal effort and focus due to the chance of extreme fatigue and exhaustion kicking in midway through the set. Simply put, lower reps are more conducive to maximizing form and mechanics than high reps not only from a physiological perspective but from a psychological and mental standpoint as well. Read more about this topic HERE.

ON CERTAIN EXERCISES CAN I INCREASE THE NUMBER OF REPS AND IF SO, WHAT ARE THOSE? ALSO, WHICH SPECIFIC EXERCISES ARE BEST KEPT TO THE GIVEN REP RANGE AND WHY?

Generally speaking I recommend keeping rep ranges for the largest compound movements such as squats, deadlifts, and Olympic lifts (as well as other explosive movements) slightly lower on the rep range for two reasons. First, these movements are ideal for maximizing the overload component of resistance training (i.e. muscle damage and mechanical tension as well as neural adaptations) therefore low reps with heavier weight and perfect form is ideal. Additionally, these movements can quickly produce high levels of fatigue therefore keeping the reps lower ensures that fatigue does not impair the lifter’s ability to overload the muscles with the heaviest weights.

Furthermore, because these movements occur sooner in the workout, using higher reps too early in the program can build up such increased levels of metabolic stress and fatigue that the lifter’s performance and strength throughout the remainder of the workout is compromised. If you were to perform a squat or deadlift with higher reps, waiting towards the end of a workout (i.e. coming back to a squat or deadlift) and performing 1-2 additional high rep sets could be employed periodically to trigger greater metabolic stress and cellular swelling. However, because form can easily break down on these larger compound movements it’s generally recommended that if metabolic stress and high rep sets are to be performed that this be done on more isolation type exercises or machines where the nervous system is not so heavily involved such as during leg presses, leg extensions, or leg curls etc.

Similar principles also apply to upper body movements although, because upper body movements such as rows and chest press don’t produce as much overall systemic fatigue, reps can be slightly higher. It’s for this reason I often include rep ranges of 4-6 on many upper body movements. Read more about this topic HERE.

WHAT SHOULD THE INTENSITY BE FOR EVERY EXERCISE EACH TRAINING DAY (I.E. PERCENTAGE BASED, RPE BASED, ETC.)? SHOULD I TRAIN TO FAILURE ON ANY EXERCISE?

I recommend using an RPE of 7-9 on most heavy exercises in terms of load. Generally speaking I’m not as big a fan of the percentage based system as it can become quite difficult to always accurately predict the loads you should use as our physiology and strength can vary day to day. I don’t recommend frequently going to failure, instead I recommend stopping 1-2 reps short. In other words, always have at least 1 rep left in the tank. When in doubt it’s better to go too light than too heavy and stop a bit sooner than going to failure. However, last sets of each movement can be taken closer to or to failure periodically. This is also true of more isolation type exercises and higher reps sets towards the end of a workout, such as bicep curls or leg extensions, which can and oftentimes should be taken to failure.

It should also be noted that I generally recommend a higher frequency of training rather than excessive volume (per muscle or exercise or movement pattern). In fact, it’s for this reason many of the training programs are full body, to allow more frequent targeting of movement patterns. This allows the lifter the greatest chance to master their movement and body mechanics which further transfers to increased strength, hypertrophy, and overall athletic performance.

Performing sets too close to failure necessitates more rest days and recovery. As a result the ability to train at a higher frequency is compromised. In other words minimizing fatigue allows higher frequency of training which research studies, as well as practical application and experiential data, have now shown is optimal.

IS IT NECESSARY TO PERIODIZE THE COMBINATION OF TRAINING?

The need for traditional periodization schemes in training is not necessary. In fact, for any properly designed program that involves proper execution of the movements with perfect technique, traditional forms of periodization (including undulating, linear, and others) is not only unnecessary but potentially counterproductive. With that said, I provide a method of periodization that I believe all individuals using Training Redefined will benefit from.

When it comes to periodization I believe in an auto-regulatory, undulating periodization model. Simply put, I focus on pushing my athletes and clients with ample intensity while at the same time trying to keep them relatively fresh and recovered throughout the week. We do this by incorporating various types of workouts including heavy strength and hypertrophy, speed and power, stabilization, motor control, body part emphasis, etc. such as those provided in the training programs of Training Redefined. However, rather than completely relying on a set schedule to determine what the specific workout will be, we adjust the workout and intensity and customize it based on specific physical and psychological factors for any particular day.

For instance if I have an intense and heavy workout planned for a client but their body feels slightly more fatigued and sore than normal then we’ll modify that workout and focus on other biomotor qualities such as stability, mobility, motor control, etc. and wait until they feel more recovered to push the iron with heavier loads and intensities. This is where lifters would choose more stabilization movements from my YouTube playlists rather than such traditional heavy movements.

In addition, if I happen to notice, or a client points out, a specific weakness or physical symptom that needs immediate attention (i.e. small compensation patterns that have recently become more obvious) then we may alter the workout and focus on eliminating these issues. Similarly, if I have a recovery workout or stabilization workout planned for an athlete but notice that he or she is feeling unusually strong and recovered during that workout we may push the weights with traditional compound movements and take advantage of their heightened physiological state.

So again, I use an auto-regulatory, undulating periodization model by employing a variety of stimuli, protocols, intensities, and programming strategies. Although I prepare a general plan of attack for each session, I rely more on the day-to-day physiological condition of each athlete to dictate individual aspects of that specific workout. This truly describes the art of coaching as you learn to continuously customize based on each client’s needs, physical conditions, and goals rather than sticking to a pre-determined plan.

Trying to predict human physiological responses and precisely plan every training scenario ahead of time for a several month block is futile as there are too many physiological and psychological factors to account for. Strength coaches that spend inordinate amounts of time designing training programs expecting that their athletes will respond in a precise fashion on a particular day will never maximize the results or performance capabilities of their athletes.

Unfortunately, many of these coaches and trainers who think they can precisely predict and pinpoint the physiological responses of their athletes have little grasp of how human physiology and psychology works. When designing a program the trainers, coach, and or trainee, should create a general game plan and realize that it will require small, moderate, and sometimes significant adjustments on a semi-continuous basis dependent on the athletes’ physiological and psychological state for that day, all of which can never be exactly predicted.

Finally, it’s important to highlight the importance of technique and movement execution with regards to programming and periodization. In reality, the better one’s movement mechanics, muscle function, technique, and exercise execution are, the less important specific details of programming and periodization become as each repetition of every movement produces a therapeutic effect rather than a contra-therapeutic one. In contrast, the worse an individuals’ training technique, movement mechanics, exercise form, and motor control are the more important programming and periodization become as detailed strategies must be meticulously implemented to deal with the negative ramifications produced from each form of movement aberration and dysfunction.

In summary, the more efficient your motor programs and overall lifting technique are, the less important exercise programming becomes. I’m not saying programming isn’t important as it definitely has its place. However, in comparison to using the correct movement patterns and ingraining the appropriate neural blueprints, exercise programming and periodization is a distant second. You can take the world’s worst lifting routine and actually achieve incredible results as long as the proper technique and form are followed on the basic exercises. However, you could also take the world’s greatest training program and if technique is not proper the results will be marginal at best. Many of today’s strength coaches, trainers, and self-proclaimed “performance experts” place too great a focus on programming, periodization, tapering, and deloading, having turned strength training into a numbers game that would confuse even the most sophisticated mathematician. Instead they would be better off focusing their attention on how to move correctly by ingraining the proper neural blueprints into their’ athletes’ nervous systems. Some of the most effective ways to accomplish this are by combining eccentric isometrics with the various unique exercises on my YouTube channel that each individual can employ with any of the programs provided in Training Redefined. Read more about this topic HERE.

FOR EXERCISES THAT HAVE A PRESCRIBED REP RANGE SUCH AS 2, 3, 5, 8 WITHIN THE SAME EXERCISE, WHAT IS THE INTENSITY FOR EACH REP RANGE? DO I USE THE SAME WEIGHT, DIFFERENT WEIGHT, DIFFERENT RPE? DO I GO TO FAILURE?

Movements that involve varying rep ranges should involve varying loads and intensities appropriate to that rep range (while leaving only 1-2 reps in the tank). For instance, a set of 2 reps should involve the heaviest load the person can handle (after they’ve gradually progressed and warmed up with lighter loads). In other words, they should only be capable of performing 3-4 reps with this weight at an RPE rating close to 9. As they move to a set of 3 reps they would reduce the weight just slightly moving to a load they could handle for 4-5 reps. The corresponding RPE would be somewhere between 8 and 9. Similarly the sets of 8 reps should be their lightest sets with the RPE being closer to 7. The reason for the reverse pyramiding is this allows the lifter to perform their heaviest sets when they are freshest early in the workout (after an appropriate warm-up and progressive ramping up sets). This produces the greatest strength and hypertrophy stimulus while also producing a post activation potentiation phenomenon (increased neural drive) which essentially improves performance and strength on all subsequent sets. Again, the result is greater strength and loads lifted throughout the workout, therefore a greater functional strength and hypertrophy stimulus.

IF I’M UNABLE TO PERFORM THE PRESCRIBED REP RANGE ON ANY GIVEN EXERCISE SHOULD I DECREASE THE REPS, INCREASE THE SETS, OR IS IT BETTER TO SWITCH OUT THE EXERCISE COMPLETELY?

Completing the exact rep range for a specific movement is significantly less important than performing the movement with proper form and mechanics. Remember, the numbers, sets, reps, and rest are simply guidelines that can and should periodically be slightly adjusted. None of the protocols are set in stone. However, proper execution and optimal mechanics should remain constant. When in doubt you’re better off decreasing the reps per set and performing more total sets as this will ensure form and mechanics remain intact.

CAN I INCREASE THE NUMBER OF SETS IN THE TRAINING PROGRAMS? IF SO, WHAT’S THE MAXIMAL NUMBER I CAN EMPLOY BEFORE RUNNING INTO RECOVERY ISSUES?

As previously mentioned, increasing the number of sets for a specific movement is fine provided it’s not excessive to the point that recovery will become an issue. With that said I’ve found that 5 sets of an exercise represents the maximal number of sets that can periodically be employed before recovery becomes an issue. Remember, with increased volume comes increased recovery demands which further impairs the ability to train with a higher frequency.

Going beyond 5 total sets for an exercise will most likely produce excessive fatigue and muscle damage requiring greater rest and recovery between workouts (for the implementation of that specific movement pattern). When in doubt, it’s best to lower the volume and intensity but train with greater frequency, as this is the key to movement mastery not to mention functional strength and hypertrophy.

IF ANY EXERCISE IS REPEATED THROUGHOUT THE WEEK WOULD IT BE BETTER TO CHANGE THE EXERCISES IN THE LATTER SESSION, OR JUST PROGRESSIVE OVERLOAD (HEAVIER WEIGHTS) ON THE SAME EXERCISE THAT WAS PERFORMNED EARLIER IN THE WEEK?

Overlapping full body workouts is not only acceptable, it’s actually beneficial, as it helps teach the lifter how to lock in and take their movement mechanics and technique to another level due to the higher frequency of training. While it’s not wrong to perform the exact same movements. in back to back workouts, I generally recommend switching up all of the movements in each of the various movement patterns. In other words, if you performed an incline barbell chest press for your horizontal chest press in one workout you might perform a single arm dumbbell floor press in the next workout. Additionally, I typically recommend not coming back and repeating the same exercise until at least one week later as this forces the lifter to use adequate variety and master the movement pattern rather than just mastering a single exercise in that movement category.

IF I WANT TO INCORPORATE DIFFERENT FORMS OF TRADITIONAL HYPERTROPHY AND STRENGTH TRAINING MECHANISMS SUCH AS PROGRESSIVE OVERLOAD, MECHANICAL TENSION, METABOLIC STRESS, AND ECCENTRIC DAMAGE THROUGHOUT A WEEKLY TRAINING CYCLE WHILE RUNNING EITHER AN UPPER, LOWER, OR FULL BODY SPLIT HOW WOULD I IMPLEMENT THIS?

Although I generally recommend keeping to a slightly lower rep range for the majority of your training without the use of significant periodization models, periodically changing up the rep schemes and hypertrophy stimuli can be done as long as mechanics stay dialed in and heavy, lower rep sets are still performed at the beginning of the workout (i.e. low rep squats). For instance, you might do an upper, lower, upper, lower split (4 workouts per week) and focus on muscle damage for week 1 (accentuated eccentric work). This might be followed by a heavier week (mechanical tension such as with partials, dead stop training, and isometric holds). Then finally on the third week the lifter could employ more time under tension with slower rep tempos as well as slightly higher rep sets towards the end of the workout to focus on metabolic stress. A similar method can be used with split workouts.

With full body workouts such as 3 intense full body workouts per week, the method would be slightly different. Instead of allocating each week to a particular hypertrophy stimulus you would simply rotate the hypertrophy emphasis each workout that week. So, workout 1 might be focused on muscle damage, workout 2 would be focused on overload and mechanical tension, and workout 3 would be focused on metabolic stress. Then in week 2, instead of repeating this same protocol you would do a more standard week of training, then repeat this biweekly protocol for 3-4 cycles (6-8 weeks).

I ENJOY USING UPPER AND LOWER BODY SPLITS. IS THERE A METHOD THAT ALLOWS THE MODIFICATION OF ANY OF THE FULL BODY WORKOUTS TO MAKE THEM UPPER AND LOWER SPLITS OR EVEN MORE TRADITIONAL BODYBUILDING SPLITS?

Yes, you can definitely split the full body programs in half and simply do the upper body exercises or the lower body movements. However, I recommend performing one additional set of each exercise to make up for the slightly decreased volume. The main component to remember for any split (upper and lower split or even a traditional bodybuilding split) is to include all of the foundational movement patterns.

For upper body this includes horizontal push and pull (i.e. chest press, and row), and vertical push and pull (overhead press and pullup or lat pulldown). For lower body the main movement patterns to consistently include are the squat pattern, hinge pattern, and lunge pattern. As long as one solid movement is performed for each of these categories and movement patterns, additional movements and accessory exercises can be added each day (i.e. pullovers, curls, leg extensions, glute bridges, etc.).

DOES TRAINING REDEFINED PROVIDE VARIOUS PROGRESSION PROTOCOLS, PERIODIZATION SCHEMES, DELOADING PERIODS, TRAINING CYCLES, AND SPECIALIZATION PHASES?

The answer to this is both yes and no as many of the common progression schemes and periodization protocols are not something I frequently advocate. With that said, the daily training programs are a very unique product in that they provide numerous ways to program the foundational movement patterns as a means of optimizing muscle function, form, neuromuscular efficiency, potentiation, athleticism, strength, and hypertrophy.

In my early years as a trainer I used to be incredibly focused on progressions and periodization and using different complex training cycles until, after much experience and research, I began to realize that those factors didn't provide much, if any, value other than to simply confuse the trainee and turn the training program into a numbers game. What truly matters is #1 technique, mechanics, and form, and #2 proper exercise pairing, sequences, and exercise selection using the foundational movement patterns of human movement. When these factors are in place, progressions and periodization methods become unnecessary as each set performed by the trainee produces a therapeutic response that not only improves muscle function but also helps promote increased strength and size.

With that said, if these aforementioned factors are not in place then even the most strategically planned and well-thought progression schemes provide little if any significant benefit, as the training stimulus during the actual workouts is absent. In fact, I've seen individuals use some of the most complex progression schemes you could imagine only to find themselves going backwards in their results. In contrast, very simple progression schemes without fancy periodization methods will provide continual improvements in an almost natural fashion as the lifter will continue to become stronger and gain muscle mass on a consistent basis (provided proper exercise execution and selection are present) making it quite conducive for naturally progressing loads.

In other words, don't get overly concerned with progression schemes. Simply focus on proper exercise execution and programming within your workouts (with ample but not excessive amounts of unique exercise variations mixed in with the basics) and progress will occur naturally and automatically. For instance, weights that once were heavy will become light thereby providing the lifter with the perfect cue to increase the load and or reps. It's as if you'll instinctively know that the weights should be increased. In contrast even if a routine suggests a planned progression, increasing the load without having actually become stronger or gained significant muscle tissue will only lead to faulty mechanics and inefficient technique, ultimately producing a weak training stimulus. As a result, the lifter plateaus.

Simply, progress should occur naturally without having to force the issue if in fact the training methods are sound. The training programs in Training Redefined provide just that, while also allowing unique exercise variations to be mixed into one's training for the sake of challenging the muscles with a foreign stimulus.

Do the workouts in Training Redefined involve different training blocks or follow any particular theme during certain phases?

While a majority of the routines in Training Redefined are full body, there will also be various phases and blocks programmed into the routines that either emphasize certain physiological components, muscle groups, lifts, or training combinations. These blocks typically last anywhere from 1-4 weeks.

WILL ECCENTRIC ISOMETRIC TRAINING PROTOCOLS PROVIDE ENOUGH OF A STIMULUS TO IMPROVE STRENGTH AND MUSCLE MASS?

Yes, that’s because they rely on all major mechanisms of muscle hypertrophy. First, there is muscle damage or micro-trauma. The muscle damage that results from eccentric stress forces the muscles to rebuild stronger, provided the stress is not excessive (which during properly performed eccentric isometrics it is not).

The second factor is mechanical tension (i.e. tension within the muscle, also referred to as intramuscular tension). Eccentric training, particularly eccentric isometrics, creates enormous levels of intramuscular and mechanical tension, thereby recruiting more fibers and motor units and placing more overall structural stress on the muscles. This produces satellite signaling within the muscles, which in turn triggers new growth. Eccentric training, even with relatively moderate loads, has also been shown to increase protein synthesis by activating the all-important m-Tor pathway. Studies have shown this to be one the key factors that plays a role in the building of additional muscle mass and improved body composition.

The final hypertrophy component that eccentric isometrics target is constant tension, due to the slower eccentrics, which creates more metabolic stress and metabolite accumulation such as lactate or hydrogen ions (the burn). This has also been shown to promote increases in muscle mass and optimize the level of hormones responsible for improving body composition.

On similar note, eccentric isometrics help maximize neuromuscular efficiency and, ultimately, motor unit recruitment. In other words, they teach the lifter how to activate the largest and highest number of muscle fibers in a highly efficient manner. This is critical not only in terms of maximizing strength and preventing injury, but also for long-term improvements in functional hypertrophy, as the individual is capable of safely handling heavier and heavier loads over time. In summary, eccentric isometrics are one of the most effective training tools for building functional strength and size.

HOW EXACTLY DO ECCENTRIC ISOMETRICS HELP PREVENT INJURY?

Eccentric isometric training is arguably the most functional type of training an individual can participate in as it promotes improved body mechanics by enhancing proprioception (i.e. sense of body position) and kinesthetic awareness (i.e. sense of body movement). Maximizing body mechanics optimizes injury prevention. Most forms of training lack this. There are four other mechanisms by which eccentric isometrics contributes to injury prevention.

1. First, eccentric isometrics strengthen tendons and connective tissue, not to mention the fact that they’re perhaps the single most effective method for strengthening the structural elements of the muscles.
2. Second, most injuries occur during an abrupt eccentric contraction, such as pulling a hamstring when running. Teaching the body how to produce proper eccentric contractions, which translates to teaching it how to lengthen muscles during physical activity, is pivotal when it comes to preventing injury.
3. Third, training methods that emphasize the eccentric components have been shown to increase collagen synthesis in connective tissue, which plays a key role in preventing injury. Also, with eccentric training, the muscles remodel to better handle intense stress and more effectively absorb force and high impact.
4. Lastly, force absorption is another means by which individuals often suffer injuries as they lack the ability to properly absorb high impact and incoming forces. As a result, significant strain and tension is transferred to the joints and connective tissue. Eccentric isometrics re-train the muscles to act as the shock absorbers they were designed to be.

HOW IMPORTANT IS PROGRESSIVE OVERLOAD WHEN USING ECCENTRIC ISOMETRIC TRAINING PRINCIPLES?

Ultimately, the goal is to gradually use heavier loads, or more time under tension for each movement pattern. However, perfect form and mechanics must be maintained throughout. Unfortunately, many lifters are so obsessed with reaching heavier loads and personal bests that form often suffers. It is not true progressive overload if mechanics and form had to degrade to hoist the heavier loads. Improvements in body mechanics and technique represent the most effective form of progressive overload. In fact, progressive overload with improper form will eventually cause performance and strength decrements simply because the body is not functioning properly, and the muscles are not firing optimally. In other words, there is lack of ample muscle stimulation. Using light to moderate loads with perfect technique will trigger just as much strength and growth, not to mention a host of other positive side effects such as improvements in digestion, sleep, hormones, breathing, mood, recovery. In reality, proper muscle function is one of the single most potent stimuli for producing consistent and steady gains in functional strength and size. Combined with gradual progressive overload and sound nutrition, proper muscle function will allow any individual to maximize their genetic potential.

HOW FREQUENTLY SHOULD INDIVIDUALS USE ECCENTRIC ISOMETRICS?

Eccentric isometrics actually make up the bulk of my athletes’, clients’, and my own training. This can range from performing eccentric isometrics on the basic movement patterns several times per week to as much as every day. The reason for the higher frequency is because eccentric isometrics are actually highly therapeutic, as they teach the muscles and body to move and function the way they’re meant to. In addition, there is an inverse correlation between technique and recovery. The better the technique, the less recovery time the body needs, as the exercises will essentially be therapeutic and corrective. Poor technique demands greater recovery time to handle the negative ramifications produced by dysfunctional movement patterns.

In addition to serving as an excellent diagnostic tool, properly performed eccentric isometrics allow higher frequency of training for any movement pattern, as technique can be more easily emphasized. Eccentric isometrics not only directly help recovery due to the time spent in the lengthened position, they also teach proper osteokinematics, which can have a tremendous mitigating effect on joint and muscle inflammation, as well as improving soft tissue health. In fact, I never have athletes or clients perform soft tissue work such as foam rolling, manual therapy, corrective exercises, breathing drills, or pelvic re-alignment drills. Instead they use eccentric isometrics to produce similar, but superior, body alignment and soft tissue effects. If the eccentric isometrics don’t produce these results we know immediately they’re not being performed correctly.

In terms of my own workouts, most individuals are pretty stunned when I tell them I train full body 6-7x per week with a moderate to high intensity at nearly all workouts. The reason my body can handle this is because I use eccentric isometrics for nearly every movement. Besides the direct therapeutic effect, it allows me to constantly reinforce proper mechanics and keep my nervous system efficient and finely tuned. In addition, it promotes optimal strength and hypertrophy, because the enhanced neuromuscular efficiency allows me to use the heaviest weight my body is capable of handling at every workout without any neural inhibitory effects.

Where can I learn more about eccentric isometrics?

Dr. Seedman’s book, Movement Redefined, is an over 600-page book that outlines eccentric isometrics in depth and is a valuable tool to couple with your Training Redefined membership. Remember, as a member you’ll get access to an exclusive $100 coupon code that can be used with your order of Movement Redefined. Learn more about the book HERE.

One of the highlighted features of the program is that new and unique workouts are provided daily. Is it optimal to have such a high level of variety programmed into one’s routine?

Although Training Redefined involves unique and novel variations on a daily basis (no workout will ever be exactly repeated), there are also key foundational movements that are frequently implemented. With that said a moderate level of variety not only eliminates training boredom but also maximizes strength, muscle growth, athletic performance, joint health, and movement mechanics. Read more in the full article HERE, which also happened to be chosen as a top article by the Personal Training Development Center.

It appears that many of the workouts in Training Redefined are full body routines or variations thereof. Can you explain your rationale behind this and how exactly this is implemented into the workouts while also addressing different muscle groups?

When it comes to exercise programming particularly for strength, size, performance, and body mechanics, the key is designing a routine that allows the individual to maximize the effectiveness of the eccentric isometric protocol (arguably the most effective training method there is). With that said, the single most important component to remember when programming a routine is to frequently and consistently incorporate the “Big 7” movement patterns into one’s training, and apply the eccentric isometric protocol to each movement pattern. This includes the squat, hinge, lunge, horizontal pull, horizontal push, vertical pull, and vertical push.

Performing a movement such as a squat once or twice per week is not sufficient repetition to ingrain the optimal movement patterns. Ideally, each movement pattern should be practiced at a minimum 2-3x times per week, and as frequently as 5-7x per week (while mixing up the intensities).

With frequency being key to mastering movement and eccentric isometric protocols, programming full body routines becomes a necessity. Although specific muscles or movement patterns can be emphasized on certain days as will be the case with the Training Redefined, ideally, performing each of the “Big 7” as frequently as possible is key. That means incorporating the “Big 7” in each workout, or at minimum every other workout. For instance even when we program workouts that emphasize specific muscles such as lower body on a given day, the layout will be such that the lifter performs heavier, more intense sets of squats, hinges, and lunges yet still incorporates lighter sets of the upper body drills (i.e. upper body presses and pulls). However, if that individual will only be able to complete 2-3 workouts total for that week, he or she can modify the routine and go heavy on all the movements.

Simply put, the key is to practice the basic foundational movement patterns as frequently as possible with perfect form. However, going heavy on each of the movement patterns every day, or too frequently, is not necessary. In fact, performing a good portion of the movements with lighter or moderate loads can be beneficial in terms of improving mechanics and form which ultimately will drive the most steady gains in strength and size while optimizing joint health. This is something that’s also strategically implemented into Training Redefined.

We do recommend performing heavy, or semi-heavy sets of each of the “Big 7”, with perfect form, at least once per week. The reason for this is heavier loads, combined with precisely executed eccentric isometrics, produce the strongest neural connections and motor programs. One rule of thumb, is to choose the heaviest load or maximal intensity (RPE 7-9) that allows the movement to be performed with textbook mechanics and still be therapeutic. If form beings to breakdown it is a sure indicator that the load or intensity is too heavy.

To maximize the efficiency of training, that is, perform as much work as possible within a certain time period, while still optimizing recovery, we program various circuits into the routines. For instance, rather than just performing one exercise, resting several minutes, then repeating the same exercise, we often group together two or more non-overlapping exercises such as squats, push, and pull movements into one circuit. Performing each movement with 30-90 seconds of rest in between each exercise, then repeating this circuit, allows ample recovery between sets of the same movement (allowing local recovery and minimizing local fatigue), while still allowing the individual to keep the heart rate somewhat elevated and maximize training density. In other words, it allows for a relatively high volume of work to be performed in a short period of time.

Programming circuits not only provides the aforementioned physiological benefits, it also helps take advantage of a neuromuscular phenomenon known as contextual interference. In the field of motor learning and neurophysiology, contextual interference is described as interference generated by the context in which the skills, movements, or activities are being learned, which can disrupt performance during practice, but also tends to increase the overall learning effect. For instance, performing multiple sets of squats (e.g. 5x5) one after another, with no other movement programmed in between these sets, may make it easier and less complicated for the individual as they can simply get into a neural groove and essentially go on auto-pilot. Unfortunately, as soon as the individual gets into this type of neural groove there’s less cognition and mental engagement required to perform the movement.

Studies show that very little learning and skill acquisition takes place under these conditions. When it comes to learning and mastering movement, incorporating the highest levels of mental concentration, focus, and cognition are critical, as this helps to instill the strongest neural blue prints in the CNS. Without this high degree of mental focus and attention, very little is accomplished in terms of long-term acquisition of skill or movement mastery. In other words, autopilot is not ideal when it comes to programming movements for the sake of movement mastery, as mental cognition is minimal under these circumstances.

Performing a set of squats for example followed by a set of upper body pulls, core stabilization, then upper body press, or any other movement pattern, creates a high degree of contextual interference by including several exercises the lifter must attend to and repeatedly reconstruct during their routine. This level of mental concentration and cognition produces the highest levels of skill and movement acquisition. This element is a key attribute consistently incorporated into Training Redefined. Read more about these topics in Dr. Seedman’s book, Movement Redefined.

Will full body routines maximize my training goals in terms of size and strength?

At the risk of sounding repetitive, when it comes to mastering any skill or movement, practice makes perfect, therefore, frequency is key. Likewise, when it comes to eccentric isometrics, performing the basic movement patterns as frequently as possible is ideal. Once the individual has fully mastered their technique, they can perform intense full body workouts daily. Keep in mind, both local and systemic recovery are greatly enhanced from eccentric isometric training, therefore, allowing enough recovery for growth and strength gains to accrue between workouts is rarely an issue. However, rotating between various intensities such as what is implemented in Training Redefined (e.g. heavy lower and light upper on day 1, heavy upper and light lower on day 2, then repeat), can be ideal as a means of staying fresh.

In addition to producing greater improvements in neuromuscular efficiency and movement related skills (which in and of itself will enhance strength and size), studies now suggest that higher frequency training may produce just as much, if not more, muscle growth and strength gains, when compared to traditional training regimens, such as traditional bodybuilding workouts, that consist of high volume training with more rest days between set. In addition, it appears that full body training produces significantly greater levels of fat loss in comparison to split style workouts, while also having a more favorable impact on endocrine function and hormones such as testosterone and cortisol. Simply put full body training appears to have a greater positive impact strength, size, performance, body composition, endocrine function, overall health and well-being compared to other workout protocols. Read more about these topics in Movement Redefined.

I’m a big fan of training most days of the week (i.e. 5-7 days per week). However, I noticed that while Training Redefined provides the option of training up to 7 days per week with new daily workouts, I’m concerned that because each day involves some form of full body training that my joints and body won’t be able to handle it. Can you explain more about this and help me understand why this won’t be a problem?

Although Training Redefined involves daily full body workouts, even if the lifter trains 5-7x per week he or she should not have issues in terms of overtraining, joint health, or recovery for several reasons.

First, the workouts involve varying intensities and RPE levels for each exercise. For example, a specific workout might involve a lower body emphasis in which case the RPE and intensity would be high for all lower body exercises. However, the upper body movements would involve relatively low intensities and loading as the movements are simply designed to help the lifter work on their form, mechanics, and technique, not necessarily overload the body with an intense stimulus. Each workout is strategically implemented to allow high frequency of training while also mitigating overtraining and joint stress.

Secondly, the eccentric isometric protocols enhance recovery and joint health as they help optimize technique and muscle tension while taking stress off the joints. As a result, the implantation of eccentric isometrics into one’s routine such as that used with Training Redefined allows for exponentially greater training frequency compared to other routines. This not only improves body mechanics for everyday life but it also optimizes the functional strength and hypertrophy stimulus of the program. In fact Dr. Seedman has most of his advanced athletes including himself train full body 5-7x per week at fairly high intensities simply because they rely on eccentric isometrics with proper form. Read more about eccentric isometric in Dr. Seedman’s book Movement Redefined.

Third and lastly, as technique and mechanics continues to improve over the course of the training process, the stimulus from each exercise will become more and more therapeutic while also eliminating contratherapeutic effects associated with poor mechanics. As a result, you should notice the ability to handle greater intensities and training frequency without signs of overtraining. If in fact you feel over-trained and the joints feel beat up, this may either be a sign that your form and mechanics still need improvement, or simply that the intensity and RPE needs to be reduced for some of the movements.

CAN FOOT AND ANKLE ACTIVATION EXERCISES BE INCORPORATED AT THE BEGINNING OF EVERY WORKOUT EVEN IF IT'S NOT WRITTEN ON THE SPECIFIC TRAINING PROGRAM FOR THE DAY?

Yes, foot and ankle training can be implemented into literally every training day.

DUE TO LACK OF EXPERIENCE AND PROPER COACHING I AM UNABLE TO PERFORM THE OLYMPIC LIFTS. HOWEVER, THEY ARE INCLUDED THROUGHOUT SOME WORKOUTS. WHAT CAN REPLACE THESE FOR LOWER BODY EXERCISES? ALSO, IS THERE ANY UPPER BODY EXPLOSIVE MOVEMENT THAT YOU SPECIFICALLY RECOMMEND AS A FIRST EXERCISE BEFORE AN UPPER BODY SESSION?

For lower body replacements, jumps, squat jumps, and box jumps would all be suitable replacements for Olympic lifts. A variety of upper body explosive movements can be used in place of upper body dominant Olympic lifts (i.e., jerks and push press). This includes medicine ball throws and tosses, hand clap pushups, and sledgehammer work.

DO YOU RECOMMEND DOING THE EXPLOSIVE JUMPS AT THE BEGINNING WITH JUST BODY WEIGHT OR COULD ADDITIONAL WEIGHTS BE ADDED AS WELL? IF SO, WHAT SORT OF INTENSITY SHOULD I AIM FOR?

I recommend performing the first set of explosive jumps with bodyweight or very light weight then gradually ramping up to a weight that represents 20-25% of your max for that lift.

HOW WOULD YOU MODIFY ANY OF THESE TRAINING PROGRAMS IF A LIFTER WANTS TO FOCUS ON A SPECIFIC LIFT AND PRIORITIZE IT? FOR EXAMPLE, HOW WOULD I PROCEED IF I WANT TO PRIORITIZE OVERHEAD PRESSING?

Generally speaking you would never eliminate one of the movements or movement patterns from a routine even if you wanted to prioritize other exercises. If you do want to prioritize a specific lift there are several steps that can be taken. First, place that exercise first or towards the beginning of the workout. Second, perform an additional set of the movement. Third, add in another variation of that similar movement pattern towards the middle or end of the workout. Fourth, perform only 2 sets of some of the other similar movement patterns or exercises.

For instance, rather than eliminate chest presses (if you wanted to emphasize overhead pressing) you might only perform 2 sets of chest presses/horizontal presses for that workout. Similarly, you could reduce the volume of the leg exercises to only 2 sets per exercise. This would allow you to focus more on a specific movement such as the overhead press.

LET'S SAY FOR A LOWER BODY EXERCISE I DECIDED TO REPLACE SQUATS WITH FRONT SQUATS. IF I’M HOPING TO TRACK IT, HOW MANY WEEKS OR HOW LONG COULD I KEEP THIS MOVEMENT IN MY ROUTINE IN ORDER TO MAXIMIZE THE BENEFIT OF THIS EXERCISE BEFORE ROTATING IN ANOTHER VARIATION?

I typically recommend staying with an exercise until it shows signs of plateauing. This time frame usually is 2-4 weeks or 3-8 sessions that involve that specific exercise. After that period it’s typically best to switch it out.

WHY ISN'T GRIP WORK INCLUDED IN MORE OF YOUR WORKOUTS?

I recommend going completely raw with no wrist straps when training. As a result, the grip gets challenged literally every workout particularly because full body exercises are performed daily. Performing horizontal pulls, vertical pulls, hinges, deadlifts, dumbbell lunges and other similar movements crushes the grips and forearms. This is even more relevant when performing eccentric isometrics as the grip and forearms will be required to work even harder to control the movement. Bottoms up exercises can and should also be consistently incorporated into one’s training which will crush the grip even further.

Lastly, there is a playlist on my YouTube channel called Grip and Forearm exercises. Many of these are actually grip dominant variations of traditional compound movements such as squats, rows, presses, and pulls, only (i.e. fat grip deadlifts, plate pinch hinges etc.). These lifts can be periodically mixed into one’s training and act as the primary exercise for a given movement pattern on certain training days especially when the individual intends to slightly deload the movement a bit more (e.g. choosing a plate pinch hinge on a heavy upper body and light lower body training program).

CAN I ADD ADDITIONAL CORE EXERCISES AT THE END OF A WORKOUT?

Adding an additional core exercise either at the beginning or end of a workout is a great way to provide additional training stimulus to the core musculature. I recommend performing 3 sets of 1 additional core exercise if the lifter chooses to do so. Furthermore, if the individual is lacking significant core strength then additional core work should be included in most workouts.

IF I'M IN A CALORIC DEFICIT OR SIMPLY STRUGGLING TO RECOVER FROM WORKOUTS, HOW WOULD I MODIFY THE VARIOUS TRAINING PROGRAMS TO MAKE THEM LESS CATABOLIC ON MY BODY AND ALLOW FOR GREATER RECOVERY?

If recovery is an issue the lifter can employ one of several strategies or even combine them.

• First, the individual can eliminate 1 set from each exercise. If the training program for the day recommends 4 sets, only perform 3. If it lists 3 sets, only perform 2.
• Second, the lifter should refrain from taking any sets to failure. In other words, focus on terminating sets when you have at least 2-3 reps left in the tank.
• Third, the lifter can add in more sub maximal/lighter loading days during which he or she focuses mores so on technique, speed, power, and overall body mechanics while still adhering to the basic format of the protocols. For instance, if the recommended protocol for squats for that day involves 3 sets of 4-6 reps then the lifter would perform this protocol except they would use significantly lighter loads (reduce weight by 25-50%). The emphasis would be on technique as well as going very slow and controlled on the eccentric, pausing in the stretched position, then using high power output on the concentric lifting phase.
• Fourth and lastly, the lifter can eliminate any high rep finishers or isolation exercises and focus primarily on the basic compound movements.

It’s very impressive that with Training Redefined members will have access to a new and unique workouts each and every day 7 days per week. For individuals who can only train 2-3x per week will Training Redefined still be suitable?

Training Redefined may be the only training program in the industry that allows lifters to easily modify the routine to reap significant results and benefits by training anywhere from 2-7x per week and even as infrequently as once per week. Yes, training more frequently up to a point will produce even greater improvements particularly for very advanced athletes, however, even if an individual is only able to train on a consistent basis 2-3x per week, the nature of the Training Redefined workouts is that you never actually fall behind or lose training ground. That’s because each workout is essentially a variation on a theme of a full body routine although certain workouts may emphasize certain muscle groups or movement patterns more so than others. In other words by only performing 2-3 workouts per week, and even occasionally only 1 workout per week, the individual will still be hitting their full body on a semi-frequent basis and reap incredible results.

In contrast split routines that call for targeting only 1 or 2 muscle groups per workout often set the lifter up for failure as missing even only 1 single workout (even if you complete the other 3 or 4 workout) can cause the lifter to fall behind and neglect a muscle group. This often sets the individual up for failure and frequently leads to a high dropout rate amongst trainees simply because they can’t adhere to such a strict regimen.

In other words, performing only 1-3 of the 7 full body workouts per week in Training Redefined will produce far greater results than any other training system with that same frequency of training simply because you technically never miss a lift and are always targeting every muscle. Therein lies the beauty of full body training, particularly routines that are strategically designed to address every physiological attribute and biomotor quality. With that said, if an individual is only able to train 1-3x per week they may want to increase the RPE (training intensity) of each of the exercises to higher levels (RPE of 7-9). Simply put, Training Redefined represents the most flexible and customizable training routine in the industry. It can seamlessly be modified to fit each person’s lifestyle and training schedule as well as fitness level and training goal.

How many days per week do you recommend training using the AHP member-based program Training Redefined?

Although we provide 7 unique workouts per week (1 workout per day) it's not assumed or necessarily recommended that each trainee performs all 7 workouts per week. In reality 3-6 days of training per week will be ideal for most. However, for those who hope to train 7 days per week and use each day as a form of training or active recovery, the workouts are broken up in such a way to make that possible while still avoiding overtraining (provided all other variables such as rest, sleep, and lifestyle factors are in place).

How should workouts be modified based on your training frequency?

Training Redefined was developed in such a way that it provides a program that will benefit any trainee regardless of how frequently they train. In essence the program can be easily modified to be used anywhere from 1-7 days per week depending on the lifter's goals, schedule, individual recovery abilities, and training objectives.

For instance if an individual is only able to train 1-2x per week, he or she would simply use a higher intensity or RPE for whatever workout they choose. This could be done by simply selecting from the "Additional Workout Options" which are updated weekly and choosing the higher intensity workouts. Alternatively, the lifter can simply stick with the "workout of the day" regardless of the recommended intensity for that workout and simply modify the RPE to produce the desired training intensity.

How exactly should the workout and intensity levels be adjusted to fit the lifter's needs?

Intensity can simply me modified by adjusting the RPE (intensity range on a scale of 1-10). For higher intensity workouts or movements each working set should be completed using anywhere from an 8-9 RPE although a 10 can be used sparingly provided form is textbook. For moderate intensity workouts or movements RPE should be approximately 6-7. For speed and power-based workouts or movements, RPE should be 3-5 (in terms of loading) although the intention to lift the weight at maximal speed during the concentric phase should be maximal effort. Lastly, for recovery workouts and drills RPE should be anywhere from 2-4.

Is there any benefit to training less or more frequently?

Although each individual will have their optimal frequency for training, generally speaking 3-6 days is best. However, if proper intensity is used the following numbers provides an approximate percentage-based system illustrating the benefits from each level of training frequency.

• 1 Workout Per Week= 40-50% of training benefits
• 2 Workouts Per Week= 50-60% of training benefits
• 3 Workouts Per Week= 60-70% of training benefits
• 4 Workouts Per Week= 75-85% of training benefits
• 5-7 Workouts Per Week= 90-100% of training benefits

If the training intensity and volume is simply too high and signs of overtraining begin to appear, how should one modify the routines?

If the overall volume and intensity levels are too high, several steps can be taken. First, add in one extra rest or active recovery day per week. Second, reduce the RPE intensities by 1-2 levels on all movements. Third eliminate 1 set from each exercise. Fourth, eliminate all accessory movements at the end of workouts such as additional isolation drills and focus primarily on the squat, hinge, lunge, horizontal push and pull, and vertical push and pull. Fifth and lastly, if signs of overtraining continue, focus on taking a 5-10 day period and performing only very light workouts (RPE 1-3) alternating with rest days while also working on form and technique during the light workout days.

What if the gym or fitness facility I train in is particularly crowded during my workout and I'm unable to perform the various movement pairings using the circuits and supersets you list?

If the gym is overly crowded and you're worried about taking up too many stations, simply perform each exercise individually as it's own solo movement. Use a 60-90 second rest period between sets and complete all recommended sets for that exercise before moving to the next movement in that circuit. You can also perform very light stability drills in between sets as a form of active rest and recovery such as single leg stands, bird dogs, planks, glute bridges, dead-bugs, or plate pinch holds.

What if the facility I'm train at doesn't have all of the available equipment or training tools such as bands, chains, kettlebells, or specialty bars?

If the facilities you use only have the basic equipment simply modify each movement and perform a similar yet more basic variation such as a barbell, dumbbell, or bodyweight variation. The key is to produce a similar training intensity with a similar exercise in that same movement pattern.

If I’m unable to perform certain movements due to limited equipment availability how should I substitute those exercises?

Most unique variations that involve special/less common equipment will have a secondary optional movement listed that will allow for more traditional equipment/variations to be performed. With that said here’s a list of common substitutes that could be used for various equipment options.

1. Trap Bar Substitute: Barbell, Dumbbell, or Iron Grip Weight Plates
2. Cable Substitutes: Exercise Bands
3. Kettlebell Substitutes: Dumbbells or Iron Grip Weight Plates
4. Hanging Band Variations (HBT Technique) Substitutes: Traditional Barbell with Eyes Closed
5. Leg Press Substitutes: Wall Ball Squats
6. Leg Extension Substitutes: Weighted Wall Sits or Single Leg Wall Sits
7. Barbell Olympic Lift Substitutes: Dumbbell Olympic lifts
8. Accommodating Resistance with Chains or Bands Substitutes: 1.5 (one and one-half reps) using slow eccentric and very explosive concentric. A typical 1.5 rep involves a pause in the bottom position, lift half way up, come back down, and finally lift all the way up.
9. Weighted or Bodyweight Pullup Substitutes: Assisted Pullup Machine, Band Assisted Pullups, or Lat Pulldown
10. Weighted or Bodyweight Dip Substitutes: Dip Machine or Decline dumbbell Chest Press
11. Weighted or Bodyweight Pushup Substitutes: Kneeling Pushups, Negative Pushups, or Pushups with hands on bench.
12. Variable Resistance Machines: Standard Barbell or Dumbbell variations without fully locking out at top.

WHAT IS YOUR PREFERRED WARM-UP PROTOCOL?

The best warm-up and mobility drills consist of performing eccentric isometrics of the basic movement patterns with lighter loads (e.g. empty bar or bodyweight squats, eyes-closed lunges, or single leg bodyweight RDLs, bench press, overhead press). Additionally, single leg stands, glute bridges, bird dogs, planks, light loaded carries, and medicine ball drills can be used for several minutes prior to the workout. However, the more dialed in the individual becomes with their training and movement patterns, the more unnecessary lengthy warm-ups become.

Lastly performing 1-2 light progressive warm-up sets of some of the big movements of a particular workout (particularly the squat, and upper body press) will be optimal for most. For individuals looking for additional blood flow, performing 5-10 minutes of light steady state cardio immediately before can also be employed.

Is it best to track and log your workouts with Training Redefined in order to progressively overload each time you repeat a workout?

Although many basic foundational lifts will be implemented on a semi-consistent basis (i.e. barbell squats), the need to track workouts as a means of forcing heavier loads is not only unnecessary but, in many ways, counterproductive. Research studies indicate that moderately heavy loads that involve high intramuscular tension, perfect form, and more frequent training sessions are all that’s needed to trigger protein synthesis and stimulate the strength and hypertrophy mechanism.

Unfortunately, tracking workouts as a means of chasing heavier loads and attempting to “beat” your previous best attempts often results in deterioration of form and mechanics as the lifter feels compelled at all costs to reach their numbers. As a result, the lifter ends up simply demonstrating their strength rather than building it since the stimulus to the muscles is relatively low. Unfortunately, this is the very process perpetuated from most training programs in the fitness industry since consistent progressive overload is often overly emphasized.

In contrast the goal of Training Redefined is not to demonstrate your strength at all costs with lousy form but instead to stimulate the functional strength and hypertrophy mechanism each and every workout. This is accomplished by emphasizing form, mechanics, and intramuscular tension with intense eccentric isometrics while also ensuring the concept of “beating your prior numbers” is less emphasized. Simply put, rather than focusing on “beating” your prior numbers (i.e. more weight or reps) the lifter should focus on controlled form with relatively heavy loads and high intensities (RPE of 7 or greater) while also using textbook mechanics, controlled eccentric isometrics, and feeling every component of the movement fully dialed in including a solid muscle mind connection. Consistently implementing these components during one’s workout will be all that’s required to induce steady yet noteworthy strength and hypertrophy gains. In short, progress will naturally occur to a greater extent than had it been forced.

Remember your muscles don’t have eyes and in reality they have no idea how heavy a load is. They only know tension and stress therefore the need to focus on beating your prior numbers is rarely necessary. You can take a relatively light load and make the muscles believe that load was relatively heavy simply by using proper form and optimal body mechanics particularly when using eccentric isometrics. In contrast when using heavy loads with lousy form, the muscles will register this as a weak training stimulus yet the stress to the joints and connective tissue will be significant to say the least. Simply put, focusing on form and body mechanics will often produce greater strength and size gains than attempting to progressively overload with aberrant body mechanics (oftentimes these form aberrations are a direct result of attempting to beat your prior numbers).

With that said, tracking or logging your big complex movements is not necessary although some individuals may choose to track those numbers as a means of tracking their overall progress over the extended training progress. However, if done correctly, improvements in numbers should naturally occur rather than being forced. Read more about common training pitfalls HERE.

Is cardio included in my membership of Training Redefined?

Yes indeed – cardio is included in every daily workout.

What types of cardio are included in my membership?

Forget the days of boring, tedious cardio that's filled with nothing but monotony and minimal results. Indeed, Dr. Seedman programs highly effective, unique cardio training that incinerates fat, builds lean muscle mass, and ensures maximal speed & power all while ensuring engaging cardio protocols. Say goodbye to boring, unproductive cardio and get ready for some fun times mixed with crazy results!

Do I need to perform cardio at the same time as my workout?

One can choose to do the programmed cardio workouts at the end of one’s training session or at a completely separate time of the day. Simply, you’ll get access to a daily weight-training program and a daily cardio program that can be used in tandem or at separate times of the day - whatever is most conducive to your schedule.

How frequently should I use the cardio workouts?

For individuals looking to lose significant body fat, a majority of the listed cardio protocols should be performed. For example, one could use each scheduled cardio protocols, meaning you’d be doing cardio 5-7 days a week.

For individuals looking to find a right balance between hypertrophy and lean muscle mass, one should perform the cardio workouts 3-4 days a week. This would consist of 1-2 high intensity cardio workouts, 1 moderate intensity, and 1-2 lower intensity cardio protocols.

If you’re a hard gainer, have difficulty gaining muscle, and naturally stay fairly lean, cardio should be limited to 1-3 times per week. Cardio splits could be 1 time of high intensity, 0-1 time of moderate intensity, and 1 time of lower intensity.

Finally, cardio should be performed in a semi auto-regulatory fashion. Simply put, if the individual is overly fatigued or exhausted from the daily workout then they should separate the cardio routine or simply eliminate it for that day. Remember, above all listen to your body.

For intensity, should I track heart rate (BPM) or rate of perceived exertion (RPE)?

Heart rate and RPE are generally correlated. Simply, an RPE of 7 would represent approximately 70% of max heart rate. As such, Training Redefined uses RPE as studies have shown that it’s a more accurate predictor of intensity while also being user friendly. Therefore, unless you’d prefer otherwise, you no longer need to track your heart rate during cardio but instead simply leverage the 1-10 RPE scale.