Aug 2, 2022
Matt & Scott developed the concept of Minimum Effective
Dose programming (MED programming) through conversations on the
podcast. Today, Matt and Scott discuss how to apply the principles
of MED programming when PRs are behind you.
Listen to Scott's podcasts: Online
, or Growing
This typically occurs for older clients with high-compliance
(though even younger clients who have trained consistently for a
long enough time run into this problem). If you're a lifter who
regularly takes vacations and misses training, you'll continue to
return to linear progression, so this doesn't happen.
Eventually, you can't recover from the stress it takes to hits
bigger PRs. Older people tend to sleep less well and they cannot
eat as many calories without adding bodyfat. Plus, the reality is
simply that the body doesn't react as well to things as it ages -
it's just a fact of life.
This also applies to those who find themselves suddenly facing a
huge amount more stress. Scott, for example, besides being a bit
older, is doing manual labor on his farmstead. This stress matters
when it comes to his recovery and ability to stress himself in the
Practically, what does this mean? It often means pulling slots -
less frequent training and less volume. You may see 5s become 4s
become 3s after awhile. More days of rest between training are
needed. Eventually, weight will have to come off the bar,
Scott has also found that he doesn't program cycles longer than 4
weeks for post-advanced clients.
A disclaimer, though - if you're an officer worker who has never
done intelligent training, you need to do this, you need to chase
numbers, and you need to get big and strong.
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