What are the differences in strength training program design between a “beginner” and an “advanced” trainee? None. The strength training program can and, in fact, should have the same design.
The only difference between a beginner and an advanced participant… how the workout is performed. Specifically, the advanced participant should be pushed much harder (intensity) compared to a beginner. An NFL football player, a champion bodybuilder, and an 80-year old grandmother’s workout should look almost identical on paper.
The notion espoused by personal trainers and strength coaches across the country that advanced trainees need to train differently… more frequent workouts, split routines, periodization of training, free weights only, elaborate set and rep schemes… is a myth.
The exercise science and strength and conditioning community wastes a tremendous amount of time discussing strength training program design… When in fact, they should focus attention to the more important variables: Exercise form, speed of movement, intensity level, etc.
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