Your Training Workbook will take you through your workouts for each given week. All you need to do is input the weight lifted and reps or time completed for each exercise. Do this each day or at least every second day so that you don’t have to do it all on the last day of the week.
Once you’ve entered your results, your targets for the following week will appear on the following sheet within your workbook.
IMPORTANT TRAINING NOTES
The training variables within the program are what make
this program so effective.
- Focus on using weight that would allow for 1-2 extra repetitions per set. No sets are taken to failure unless otherwise indicated (e.g. high rep sets towards end of workouts). For example, if performing a set of 3-4 reps, choose a load that would allow 5-7 maximal repetitions. Towards the later stages of The Game Changer, some failure work will be incorporated.
- Be sure to perform 2 warm-up sets before any of your ‘big lifts’ – squats, deadlifts, any presses. Do one set at 40% of your starting working set weight and one set at 60%. Then, follow with the sets laid out in your workbook.
- Each time you repeat a workout, try to increase the weight by 2-5% or 1 repetition if possible (trying to stay within the rep ranges given).
- Ensure you are fully aware of the tempos given for each specific exercise; these are extremely important. More about tempos below.
- Some exercises throughout the routines are performed as a mini superset/complex. The workouts illustrate which exercises are grouped together. This allows maximal muscle activation, force production and time efficiency. Do the first exercise, rest for the allotted time, perform the second exercise, rest the allotted time, then repeat this circuit for the desired number of sets before moving to the next exercises.
- The first number (3) is the eccentric, or lowering, component of the lift.
i.e. The downward portion of a bench press/squat, or the upward portion of a pulldown.
- The second number (0) denotes any pause at the midpoint.
i.e. The bottom part of the bench press/squat, or starting point of a pulldown or row.
- The third number (X) is the concentric, or lifting, component. In this case X means explosive.
i.e. The upward portion of the bench press/squat, or downward pull on the pulldown.
- The fourth number (0) denotes any pause at the top.
i.e. The starting point of the bench press/squat, or bottom portion of a pulldown.
There are four numbers that constitute the tempo of an exercise, it looks something like this: 3-0-X-0
These numbers represent time (in seconds) spent in each portion of any given lift.
People get confused with exercises that start with the concentric portion of the lift such as pull-ups and barbell curls.
Just remember: the first number is always the eccentric, and the third number is always the concentric, and you'll be good to go.
THE BENEFITS OF TEMPO TRAINING
CONTROL THROUGH MOVEMENT
One of the best ways to increase strength while avoiding injury is to consistently maintain proper movement mechanics. When rushing a movement such as a squat, you’re less likely to pay attention to several key points, like properly hinging from the hips, midline stability, proper tracking of the knees, etc. Using a tempo prescription will help you slow down and feel each position from start to finish, while learning to replicate quality movement as the weight increases.
TIME UNDER TENSION (TUT)
Manipulating the TUT in an exercise changes the response your body will have. Increasing the time spent specifically in the eccentric portion of the exercise, promotes lean muscle growth. Manipulating tempo for specific responses and exercises are extremely beneficial, but only if they’re incorporated at the right times.
ADDRESSES POSITIONAL WEAKNESSES
Completing reps without awareness and control makes it easy to hit a plateau, due to lingering weaknesses. Have you ever had a hard time with a front squat? You may be able to complete the squat, but you can’t seem to maintain an upright position, or you lose the weight forward. You try to go heavier and the problem magnifies.
Incorporating specific tempos at specific times improves any weaknesses/mechanical issues. The purpose is to overload the positions you’re weakest or least comfortable in, while practicing proper bracing in your trunk in order to maintain an upright position and rigidity within the entire movement.
HOW TO EFFECTIVELY INCREASE VOLUME
Each time you repeat a workout, try to increase the weight by 2-5% or 1 repetition if possible (trying to stay within the rep ranges given). There are some volume increases already strategically implemented into the program to help ensure consistent volume increase.
Note: you may not increase volume every single workout and that’s okay, as long as it’s trending upwards on a consistent basis.
PREREQUISITE OF PROGRESSIVE OVERLOAD
To properly progress with anything in the weight room, you must have proper form (optimal ranges of motion). Without it, you'll be left with imbalances and bad habits, not to mention leaving yourself at risk for injury.
Think about it this way, if you have limited mobility in the back squat and continue to program the lift without fixing the issue, you’re then strengthening the issue – very counterproductive.