“What’s the best training and diet program?” In the current fitness industry, there seem to be only 2 approaches to program design. On the one hand we have the nihilist science crowd who do not deviate from the “optimal system” other than for practical considerations. Here identical clients will rightfully get the same program, but so will an old male Olympic level sprinter and an adolescent female former marathon runner that’s now getting into strength training.
The only camp that implements a lot of customized program design is the bro community, but their interpretation of ‘customization’ is randomness. “Gotta do what works for you, bro!” They have a vague idea of how different individuals respond better to different programs. However, there is no system. All customization is done ad hoc, on the fly. So almost identical clients can get wildly varying programs.
The best of both worlds is achieved by systematic customization. There are several important factors to take into account to optimize an individual’s program, like gender and stress levels. Arguably the most important one, however, is how advanced you are. In this video lecture I discuss, in order:
- The optimal protein intake (incl. BW vs. FFM and the negative effects of an excessive protein intake).
- Why the traditional anabolic window is a myth for beginners yet workout nutrition does matter for advanced trainees.
- Why the traditional bro split of hitting each body part once (or twice) a week is dead and how to implement high frequency bodybuilding training.
These contents are some of the most eye-opening and best received parts of my seminars and my PT Course, so even if you don’t like watching videos, I highly recommend watching this one. Other than my friend Borge Fagerli, I don’t know any trainers that implement these methods (other than the ones taught by Borge or me).
This video lecture was part of my presentation for BodyPower’s EPIC Fitness Summit in 2015. It is also part of several extensive topics in my PT Course on protein intake, training frequency, nutrient timing and how your programming and nutrition should change as you get more advanced.