Jul 19, 2021
Noah Hayden continues his discussion with Niki & Matt, now
laying out & discussing his proposed exercise selection
criteria and programming criteria.
Below are his proposed exercise selection criteria.
- train the most muscle mass
- in normal, predictable movement patterns
- requiring normal coordination when possible
- over the longest effective range of motion
- to lift the most weight
- that is structurally sustainable
- with exercises that have a wide therapeutic window
What are we looking at when we discuss the longest effective
range of motion? We're looking at the movement of the joint: how
much the bones move around the joint. A good proxy for this,
however, is the distance the barbell moves.
We also need to think that it's not really a huge deal if
someone is using a safety squat bar instead of a low bar back
squat. The low bar squat is our default, but if they can't low bar
squat we adjust and do the best we can.
How do we take these exercises and create a program? Below are the
programming criteria Noah proposed.
- train all major muscle groups
- with the least number of exercises as is practical
- that do not interfere with other adaptations
- any movement done to failure must be as low skill as
- in the minimum effective dose required to continue making
This goes back to the discussion of goals in part 1, but if
you're training for a sport, you can't train strength optimally as
you have to prioritize the sport (you have a time budget and a
Strength needs to help your sport performance, not take away from
These criteria also help with choosing when we add accessories.
Initially, the deadlift is enough stress for the muscles of the
upper back. But at some point it isn't, so we need to add chin ups
or barbell rows or pull ups or lat pull downs.
Check out the Barbell Health Series, where Noah first pitched the
beginnings of some of these ideas, and his article, where he
discusses these in more detail.
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