Archives
March 2025
Categories |
Back to Blog
JUNE 2025 STRENGTH BLOCK #6 - MADCOW 5X53/20/2025 June 2025 Strength Block #6 - Madcow 5x5
IntroductionFor Strength Block #6, we are implementing Madcow 5x5, a progressive strength training program designed for intermediate to advanced lifters looking to break through plateaus and reach new personal records. This block follows a structured plan where weights progressively increase every week, culminating in new 5-rep maxes (5RM) as the cycle progresses. Originally built for powerlifters and bodybuilders, the Madcow 5x5 method emphasizes progressive overload, compound lifts, and structured accessory work to ensure maximum strength development. This program is strategically timed as a Realization Block to prepare athletes for KPI Week and the Q2 Combine, where we assess individual progress over the quarter. KING Strength’s STRENGTH ProgramSTRENGTH is our flagship class-based training program, where we make our statement in the fitness industry. This is strength training in its purest form. STRENGTH teaches: work ethic, consistency, body awareness, and advanced weightlifting techniques utilizing barbells and kettlebells. STRENGTH is a three-day (Monday, Wednesday, Friday), periodized program that rotates every four weeks. We refer to our four-week training cycles as STRENGTH BLOCKS. Programming is designed an entire year in advance. The year is broken up into four quarters, which we refer to as STRENGTH CYCLES. THIS BLOCK IS A REALIZATION BLOCK
What is Madcow 5x5?Madcow 5x5 is a progressive overload program that focuses on heavy compound lifts, gradually increasing the load each week until failure is reached. The structure of the program ensures constant strength progression by emphasizing big lifts, incremental weight increases, and volume accumulation. Key Components of Madcow 5x5
Preparing for KPI Week and The Q2 CombineAs a Realization Block, this program is designed to prepare you for testing and assessment.
If you’re ready to test yourself, break plateaus, and set new PRs, Strength Block #6 is here to challenge you. Let’s get to work.
0 Comments
Back to Blog
May 2025 2025 Strength Block #5 - The 3/7 Method
Introduction For Strength Block #5, we are diving into The 3/7 Method, an advanced, high-intensity training protocol designed to maximize both strength and hypertrophy. This method strategically combines mechanical stress (lifting heavy weights) with metabolic stress (short rest periods), creating an optimal stimulus for muscle growth and performance gains. Originally developed by French strength coach Emmanuel Legeard in the early 2000s, the 3/7 Method has been backed by research for its effectiveness in building both muscle size and strength in a time-efficient manner. This block will challenge your endurance, push your limits, and help break through plateaus as you progress toward your peak performance. KING Strength’s STRENGTH Program STRENGTH is our flagship class-based training program, where we are making our statement in the fitness industry. This is strength training in its purest form. STRENGTH teaches: work ethic, consistency, body awareness, and advanced weightlifting techniques utilizing barbells and kettlebells. STRENGTH is a three-day (Monday, Wednesday, Friday), periodized program that rotates every four weeks. We refer to our four-week training cycles as STRENGTH BLOCKS. Programming is designed an entire year in advance. The year is broken up into four quarters, which we refer to as STRENGTH CYCLES. THIS BLOCK IS AN INTENSIFICATION BLOCK
Each STRENGTH CYCLE contains three STRENGTH BLOCKS. A block spans four weeks at a time, with increasing intensity and decreasing volume as you progress through the three distinct phases. Accumulation, Intensification, and Realization. What is the 3/7 Method? The 3/7 Method is a high-volume, metabolically driven training protocol designed to induce muscle fatigue and trigger anabolic signaling for hypertrophy. The method follows a structured rep scheme with progressively increasing reps within each set, paired with short intra-set rest intervals to maximize metabolic stress. The 3/7 Rep Scheme:
By the end of the protocol, cumulative fatigue leads to a powerful hypertrophic and strength-building effect. How the 3/7 Method Works
Research-Backed Strength Gains Several studies have investigated the effectiveness of the 3/7 Method compared to traditional training protocols: Strength Improvements (Laurent et al.) A study compared the 3/7 method against two traditional rep schemes in 38 healthy young men training the bench press twice per week for 8 weeks:
Hypertrophy Improvements (Stragier et al.) Another study compared 3/7 training to an 8x6 rep scheme over 12 weeks, targeting biceps curls. The results showed:
How to Apply the 3/7 Method To maximize the effectiveness of this method, follow these three key principles:
Benefits of the 3/7 Method
Considerations & Recovery This method is intense and demands appropriate recovery:
Conclusion The 3/7 Method is a powerful, research-backed approach to building muscle and increasing strength efficiently. By combining progressive loading, short rest intervals, and high metabolic stress, this method offers a time-effective, results-driven training structure. If you’re looking to break through plateaus and push your performance to new levels, this block will challenge and reward you. Are you ready to take on the challenge of Strength Block #5? Let’s get to work.
Back to Blog
April 2025 Strength Block: EL Diablo 6x6
IntroductionAs we enter the fourth strength block of the year, the intensity is turning up a notch. Welcome to El Diablo 6x6—a high-volume, muscle-fatiguing protocol designed to push your strength and endurance to new limits. Inspired by Vince Gironda’s classic 6x6 method, this block introduces an extra challenge: a 6-second eccentric phase. This deliberate tempo will increase time under tension, maximizing muscle hypertrophy and control. Buckle up—this one's going to burn. KING Strength’s STRENGTH ProgramSTRENGTH is our flagship class-based training program, where we are making our statement in the fitness industry. This is strength training in its purest form. STRENGTH teaches: work ethic, consistency, body awareness, and advanced weightlifting techniques utilizing barbells and kettlebells. STRENGTH is a three-day (Monday, Wednesday, Friday), periodized program that rotates every four weeks. We refer to our four-week training cycles as STRENGTH BLOCKS. Programming is designed an entire year in advance. The year is broken up into four quarters, which we refer to as STRENGTH CYCLES. THIS BLOCK IS AN ACCUMULATION BLOCK
Each STRENGTH CYCLE contains three STRENGTH BLOCKS. A block spans four weeks at a time, with increasing intensity and decreasing volume as you progress through the three distinct phases. What is the 6x6 Protocol?The 6x6 protocol was developed by legendary bodybuilding coach Vince Gironda and is known for its effectiveness in building muscle definition and size. Unlike traditional heavy lifting, this method leverages moderate weights with short rest periods and high volume, keeping muscles under continuous stress. Key Components of El Diablo 6x6
How the Protocol Works 1. Exercise Selection Gironda emphasized movements that maximize range of motion and target multiple muscle groups. This block will focus on compound lifts like:
3. Muscle Fatigue & Time Under Tension (TUT) This program maximizes metabolic stress, a key factor in hypertrophy, by keeping muscles under load for longer periods. The extended eccentric phase, combined with shortened rest, forces the body to adapt quickly. Weekly Breakdown
Benefits of El Diablo 6x6
Considerations & Recovery While this protocol is highly effective, it is also intense. Prioritize proper recovery, including sleep, nutrition, and mobility work. Listen to your body and ensure you’re fueling appropriately to sustain the increased workload. Conclusion The El Diablo 6x6 strength block is designed to test your discipline, endurance, and ability to push through fatigue. With progressive overload, strict form, and shorter rest intervals, this program will deliver results if you stay committed. Are you ready to embrace the burn? Let’s get to work.
Back to Blog
MARCH 2025 - BASE2/18/2025 BASE – Muscular Endurance & Volume Block: Strength That LastsIn strength training, endurance and volume often take a backseat to max strength and power. But building a strong foundation requires more than just lifting heavy—it demands control, muscular stamina, mobility, and resilience. That’s exactly what the BASE Muscular Endurance & Volume Block is designed to develop.
By integrating high-rep strength work (3x12 & 3x20), tempo control, unilateral stability, and FRC-driven mobility, this phase helps build strength that lasts, reinforcing joint health, posture, and movement efficiency. In this article, we’ll break down why muscular endurance training is essential, how this block is structured, and why FRC mobility, core stability, and posterior chain strength are the keys to long-term success in strength training. Why Muscular Endurance MattersMost people associate strength training with heavy, low-rep lifting. While that’s a crucial part of training, muscular endurance is the foundation of long-term strength and performance. Without endurance, the body struggles to maintain technique, control, and efficiency under fatigue. Training for muscular endurance provides:
How We’re Progressing Strength & VolumeThe BASE Muscular Endurance & Volume Block is structured to develop muscular endurance, control, and movement efficiency. Primary Lifts (Strength Work)
The Role of Tempo & Time Under Tension (TUT)One of the biggest mistakes in endurance training is rushing through reps without control. The BASE block incorporates tempo-based training to slow down movements, increase time under tension, and improve mind-muscle connection for better results. Key Tempo Adjustments
Why Posterior Chain & Core Strength MatterThe posterior chain (glutes, hamstrings, back) and core stability are essential for movement, posture, and injury prevention. In this phase, these muscle groups are prioritized to improve overall performance. Why Posterior Chain Strength is Crucial:
The Role of FRC in Strength & MobilityOne of the biggest game-changers in this block is integrating Functional Range Conditioning (FRC) principles into every warm-up and cooldown. Why Mobility Matters in Strength Training:
Common Mistakes & How to Fix Them
Why This WorksThe BASE Muscular Endurance & Volume Block is designed to:
Ready to Build Strength That Lasts?The BASE Muscular Endurance & Volume Block is where endurance, mobility, and strength come together.
Back to Blog
Wave loading refers to grouping the work sets in “series”, each of these series normally have 2 or 3 sets. For a given exercise, you perform 2-4 of those series. The weight increases during the series (the second set is heavier than the first one, the third is heavier than the second if you have 3 sets per series) giving the loading scheme a wave-like structure since the weight goes up for a few sets, goes back down within a new series and goes back up again, etc.
Wave loading also has an increase in loading from series to series. The second series uses a little more weight than the first one, the third one (if there is one) is slightly heavier than the second one, etc. In fact, waves can be auto-regulating: you keep doing series as long as you can complete your sets. Week 1: 6-5-4 waves (6-5-4, 6-5-4) Week 2: 5-4-3 waves (5-4-3, 5-4-3) Week 3: 4-3-2 waves (4-3-2, 4-3-2) Week 4: 3-2-2 waves (3-2-2, 3-2-2) *Rest 90-120sec between sets, 3-5minutes between waves. Wave loading works for various reasons: neurological, psychological and physiological. Neurological: Wave loading works via the benefit of a phenomenon called “post-tetanic potentiation”. To make things simple, understand that every time you lift a weight or produce force two things happen: - You get the nervous system excited; the neurons start to fire faster, recruiting more muscle fibers and increasing the strength of muscle contraction. - You create fatigue which can, of course, reduce performance. If the performance potential increase from neural excitation exceeds the fatigue accumulated your capacity to produce force goes up. This results in you lifting more weight. This is why wave loading works better with lower reps. Low reps using big weights lead to the highest force production and the lowest work output. So, you get maximum excitation and minimal fatigue. That’s why with wave loading your performance potential goes up from wave to wave, until the fatigue build-up catches up to you. Psychological: This benefit will apply mostly to people who, hate doing the same thing over and over. With most powerlifting programs the movement becomes boring and performing the same number of reps with the same weight for two sets or more in a row is mentally draining; With wave loading you have a different tack on every set because the weight and reps change. And even when you start a new series, you are using different weights than you did in the first series. If you like variation and variety, this will help keep your motivation higher. And because of a weird phenomenon, every set “feels easier” which you may hav experienced during the 1-6 month in December. Your brain focuses on the 1 rep less and you are more positive and confident. And even when you change series and the reps go back up, iit’s fine because the weight is going down compared to your last set and it feels lighter. Physiologically: The physiological benefits are more important with mixed waves. Mixed waves include work in both the neurological and muscular zones. This approach will maximize strength gains by improving both muscle mass (strength potential) and neurological efficiency (how well you can use your potential). Integrating strength waves into your strength and conditioning routine provides significant benefits by promoting continuous improvement in strength, power, and muscular development, while reducing the risk of overtraining. By varying intensity and volume in a cyclic manner, strength waves help athletes achieve long-term progress, maintain motivation, and optimize performance.
Back to Blog
A full pyramid combines both the ascending rep protocol in which you begin with lighter weights and higher reps, then progressively increase the weight while decreasing the number of reps as you move through each set and descending reps protocol starts with the heaviest weight you can handle for a few reps and then progressively decreases the weight while increasing the reps in each subsequent set. Now for the Full pyramid training, we will start with lighter weights and high reps, then increase the weight and decrease reps as you go up the pyramid. After reaching the peak weight (the heaviest set), you then decrease the weight and increase reps on the way back down.
Some the key benefits you will experience during the of Full Pyramid Training are: A development in comprehensive strength at the Peak: The ascending portion of the pyramid, where you increase the weight and decrease reps, focuses on lifting heavier loads, which is crucial for developing maximal strength. The descending portion (reducing weight and increasing reps) helps target muscle endurance and hypertrophy (muscle growth), which works the muscles in a different way compared to heavy the ascending phase gradually builds up intensity, allowing your body to adjust to heavier weights. This helps stimulate strength gains through progressive overload (increasing intensity over time). During the descending phase, lighter weights allow for more volume (more reps), promoting muscle growth through increased time under tension. The combination of both lighter and heavier sets in one workout prevents monotony and gives your body a diverse stimulus. This keeps training interesting and can prevent plateaus, a common issue in strength training when the body becomes too accustomed to a single approach. Moreover, the lighter, higher rep sets in the descending portion give your muscles a chance to recover from the intense, heavier sets. This allows you to train at a high intensity without risking overtraining, providing an efficient recovery window while still maintaining the benefits of strength and hypertrophy training. Furthermore, the descending phase increases time under tension (the amount of time muscles are actively working). This is crucial for stimulating muscle growth because the muscles experience prolonged stress at lower intensities, which enhances hypertrophic response. The ascending sets effectively serve as a warm-up, gradually preparing your body for heavier weights without abruptly jumping into high-intensity lifts. This makes the approach safer and more effective, especially for exercises like squats, deadlifts, and bench press.The full pyramid approach is an excellent strategy for strength training because it balances intensity and volume, providing a comprehensive stimulus for both strength and muscle development. By incorporating both ascending and descending elements, it enables the athlete to progressively overload the muscles and avoid plateaus while also benefiting from higher rep ranges that promote muscle growth and endurance.
Back to Blog
2025 Strength Block # 1 - 10/8/6/20 Protocol
The new year isn't a new beginning — you are in the middle of your story. Your past mistakes make you better. Don't write them off now that the year is done. Keep them at the front of your mind and use them as the steppingstones to your future. Now Lets ge to work and crush this work out!!! New Year, New Terrors! The 10/8/6/20 protocol is a variation of Vince Gironda’s 10-8-6-15 workout routine, but we take it a little further on our last set by emptying the tank. The 10/8/6/20 protocol is going to help you break through training ruts and get out of plateaus. For each exercise you perform 4 sets with a rep scheme of 10-8-6-20 and rest 2 minutes between sets. This set and rep scheme gives you the best of both heavy weight low rep pyramid training, and higher rep lighter weight training all in one workout. The last set of 20 reps will test your will. It also comes with many physiological benefits such as, inducing muscle hypertrophy, significantly enhance endurance and stamina, and contributes to an enhanced metabolic rate, making the body a more efficient fat-burning machine. expect to see fast muscle growth, particularly if you haven't tried it before. Perfect for natural trainers to shock their muscle into new muscle growth. Ideally, the weights you’ll use with these sets are as follows:For the 10-rep set, use 65% of your 6RM weight. For the 8-rep set use 70% of your 6RM weight. For the 6-rep set use 75% of your 6RM weight. For the 20-rep set use 50% of your 1RM weight Lifting Tempo – Take 2 seconds to lift the weight and 2 seconds to lower it. Contract your muscles at the top of the movement for a full second. Rest breaks - 60s rest between exercise/sets. Now lets get out there and have fun!
Back to Blog
DECEMBER 2024 - STRENGTH BLOCK12/1/2024 Strength: The 1-6 Method: The 1-6 Method, which uses a variety of repetition protocols to achieve results, can produce dramatic increases in strength and size. It is based on the concept of a neurological phenomenon called post-tetanic facilitation (PTF), which has been the subject of considerable research. One of the early researchers in this field is German strength physiologist Dietmar Schmidt-bleicher, probably best known for his pioneering work in the field of power development.In simple terms, PTF describes the process by which a more powerful muscular contraction is achieved if that contraction is preceded by a strong muscular contraction.The basic premise of the 1-6 Method is to use maximal loads to increase the activation of the nervous system before performing sets of higher reps. The result is that you will be able to use heavier weights in those 6-rep sets, which will enable you to build bigger and stronger muscles. The 1-6 Method takes advantage of added volume at a time where your nervous system is primed for performance and your body has already recruited more muscle fibers and motor units.Doing your 1 rep set, which will be done at 90% of max effort – this ensure brute strength while still perfecting form and efficiency – is going to recruit more muscle fibers and get the nervous system able to handle heavier loads. At this point, you rest for 1-2 minutes while reducing the load on the bar by 25-50% (relative to the person and the lift), then perform your set of 6 reps.Your 6 reps should be done at about 70-75% of your 1RM or at an RPE of 8-9, meaning you should have 1-2 more reps in the tank – but they might be grueling reps.Performing contrast sets is going to challenge you on a neurological and muscular level, which in my opinion is the most optimal way to ensure muscle growth. It’s also a great way to feel charged up for your higher rep sets and have fun.Rest 1-2 minutes between sets and 3-5 minutes between pairs.
Back to Blog
NOVEMBER 2024 - STRENGTH BLOCK11/13/2024 POLIQUIN'S 6/12 METHODIThe 6-12 method, popularized once again by elite strength coach Charles Poliquin, facilitates an environment to drastically improve your potential of making some serious gains.
The 6-12 method is where you do two exercises in a row for the same muscle group using minimal rest between those exercises. This is an "Agonist Superset." First Exercise: Use a heavier weight for 6 reps. Rest 10 seconds, then do the second exercise. Second Exercise: Use a moderate weight for 12 reps. Rest 2-3 mins before restarting the next round. Both exercises should be relatively challenging, aiming to fall into a range of 2-3 Reps in Reserve. The reps explained. 6 REPS: On the first exercise, you do 6 reps, but it's not a true 6RM (rep max) weight. It should be more like a 8-9RM load. Heavy, yes, but not taken to failure. 12 REPS: Most people think of 8-12 reps as hypertrophy work, but it's potentiated by the first relatively heavy exercise in this scenario. That's why you'll experience higher levels of stress induced on the muscle & overall body , which decreases your ability to push loading the way you would if this was a stand-alone exercise. But don't worry. The trainability will actually be higher, and because you're using lighter than normal loads, your movement proficiency will be improved. Keeping a higher volume of work is important, but we also want to ensure that we maintain its life to be short, so it does not incur more fatigue than is necessary for what we want to produce. With the Reduction of those 25 rep sets this upcoming month, we are doing just that. Why is it so effective? The 6/12 method is so effective because you get to perform 2 completely different rep ranges within one "Superset." Performing low (6), and moderate (12) reps let’s us take our muscles through various rep ranges, introducing them to stimuli that we may have not previously bought them to. By also doing this, we are able to maximize mechanical tension by driving higher intensity for a prescribed muscle group in an efficient manner. In turn, we are pulling the strongest lever we have to induce muscle hypertrophy, whilst also improving our muscular strength in other degrees. Mechanical tension is a fancy way of describing how much force your muscles have to produce during a set. When you are lifting a really heavy weight the mechanical tension on your muscles is extremely high. The first part of the 6/12 superset is just heavy enough to maximize mechanical tension on a variety your muscles through the compound movement. Whereas that 12 rep set, will ensure we are filling our muscles 'classroom' with the highest threshold motor units we can on a specific muscle in that grouping.
Back to Blog
SEPTEMBER 2024 - STRENGTH BLOCK11/13/2024 THE TEXAS METHODThe history of the Texas Method.
Strength coaches, Mark Rippetoe and Glenn Pendlay are to credit for this routine. It is said that this routine came originally from Glenn Pendlay's athletes becoming bored with the standard 5x5 three times weekly. As a response, Pendlay said to his athletes "If you hit a 1x5 personal record on Friday, you don't need to do five sets total; you can just stick to one set on Friday and go home," from there the idea was born. "MANY PEOPLE HAVE TWEAKED THE SETS AND REPS, AND TIME AFTER TIME THEY COME BACK TO 5 SETS OF 5 REPS AS THE BEST DRIVER OF LONG-TERM PROGRESS." - MARK RIPPETOE The Texas Method has you training three days per week. Each day is considered a full body workout, where you will squat and do upper body. Monday is the highest volume day of the week, Wednesday is considered a light day, and Friday has the heaviest weights, considered to be the "intensity day." Monday - Volume Day Wednesday - Light/Recovery Day Friday - Intensity Day The key to the Texas Method is not workout-to-workout progress, but rather weekly progress. You are trying to progress on your Monday and Friday lifts. Once you have accomplished the prescribed lifts, increase the weight for the next week. Typical progression is about 5-10 pound increases weekly. Over time, this compounds into considerable progress at the intermediate stage. Tips for the Texas Method
|
RSS Feed
