TRAINING PRINCIPLE: THE SIZE PRINCIPLE
The Size Principle states as duration and load increases you recruit more and larger motor units to meet this increasing demand. Muscle fibers are connected to motor units and these motor units are selectively activated depending on the task. As a task becomes more demanding, more motor units are recruited and subsequently more muscle fibers.

This was the key reason why July's strength block 6/12/25 was selected prior to this month's block. The more you train, the faster you can access higher threshold motor units. This means more experienced lifters are more efficient each session. Due to their nervous systems recruiting more effectively and adapting appropriately. ​

Welcome to the summer time, hypertrophy and body recomposition focused months. We're shifting gears, increasing the volume and intensity of our strength training programming to elicit metabolic and hypertrophic effects on your body. We'll be building on top of the programming we completed in June and challenging you in different ways all with the focus of getting you to be as efficient as possible with your energy expenditure.

You know those "SPICY" shirts that you see people wearing around our gym? This is the infamous spicy strength block.

That should scare the hell out of you in a good way. You're going to get everything that you've ever wanted to accomplish in one training block. June's French Contrast Method strength programming introduced everyone to the Rear Foot Elevated Split Squat (RFESS) and we're going to build on that by introducing more unilateral exercises to accompany our axial loading with barbells (barbell front and back squats). Unilateral loading allows us to train a little more asymmetrically so we can get everything lined up again and focus on isolating any muscular imbalances or compensations. Also, when you train one leg, you're getting twice the metabolic demand as you would with training two legs at one time so your conditioning / work capacity improves too.

​
6/12/25 burns load a shitload of fat.

From a program design standpoint, we're using a higher rep scheme designed to burn fat for the energy we use during the session. We specifically start the training sessions with 6 reps of fast twitch muscle fiber movements like front squats, bench press, bent over rows or deadlifts. Beginning the session with these movements first fatigues fast twitch muscle fibers and leaves the more fatigue-resistant muscle fibers to finish the task. This design burns more glycogen at the top of a session and sets us up to burn more fat throughout the session.

A key concept to understand for this block is Size Principle.

“This Size Principle is a naturally occurring process to prevent overexertion. Essentially, we utilize slower twitch muscle fibers at the start of an activity to defer the use of faster twitch muscle fibers later. The sequence is important because it impacts our response to training.”

In this block, we’re reversing the Size Principle by utilizing higher threshold motor units at the top of the session in our compound lift of 6 in our 6/12/25 rep scheme. When we transition to 12 and 25 reps, we’ll utilize lower threshold motor units and intermediate/slow twitch muscle fibers.

- Gerrick King

​"If I work as hard as I can and become successful, then I will be happy." That is the prevalent belief in our society these days. The classic equation adults tell us growing up, success = happiness. If you become successful, then you will be happy. It's as if none of us deserve to be happy unless we are successful. This false belief has led people including myself to work years and years to reach "success" only for the sad reality to set in, success doesn't equal happiness. This carrot and stick approach to happiness results in fleeting, scarce happiness. It adds pressure, stress and negativity to all aspects of our lives. And in fact, striving for success first actually impedes success. 

When I was building the gym, I always said, "I'll be happy when...we hit this many numbers, when we make this much money per month, when we conduct X amount of personal training sessions per week..." I was pushing off happiness for the attainment of success. I didn't think I was allowed to be happy. "Why would I be happy if I am not where I want to be?" This way of thinking in addition to wanting to please everyone eventually led me to burn out, and the business almost collapsing. It was at my lowest point that I started to question this belief and my values. It is so easy to become overwhelmed with the day-to-day activities and work that you forget to take care of yourself. I started to search for another way, because what I was doing wasn't sustainable. I was letting myself, my team and my loved ones down.

Happiness isn't this nice thing that you have after you are successful. Happiness must precede success and fuel it. Be proud of where you are, who you are and who you are with. You're allowed to be happy and still strive for more. Remember, this will actually make you more successful, it will make you perform better in all aspects of life, and you will enjoy the ride so much more. Happiness is a journey, not the destination. 

I'm writing this now because conceptually, I understand this but it's something that I struggle with. I love work, I love being busy, I love making other people feel happy but I neglect my own happiness. I hope that someone reading this will be better than me and work to be happy.

Strength training is the best solution to the complicated problem of fitness. Fitness is a complex challenge because people are different in a tremendous amount of ways. We have different goals, ages, genetics, body types, diets, experience levels, previous injuries, work schedules, and the list goes on. Strength training is like a perfect toolbox with the exact right tools that can handle all these variables.

With that being said, we are implementing a new strength training system to help better serve the different people at King. We are introducing a new group training system which we are calling BASE Training to accompany and co-exist with our STRENGTH training blocks. With summer approaching, the weather getting hotter, consistency gets more difficult. The goal is to get into the gym at least 3 times per week.

What is BASE Training?
​Getting strong doesn't need to be complicated but it also requires a solid base. Base training is a stripped-down way to build lean muscle, solidify movement patterns, and get the most ROI from training. It simplifies the number of barbell movements, incorporates more kettlebells, and focuses on time tested, scientifically proven strength building exercises.
 This is a 3 day training split.

What to expect during a BASE Training session:

• Mobility Development (FRC)
• Corrective Exercises
• Breathing and Posture
• Balance and Proprioception
• Strength Training
• Cool Downs and Stretches (ELDOA, PRI)

We highly encourage all clients to make time for BASE Training in June. It doesn't matter if you're on your 7 Day Trial or if you've been with us for 3 years, it will help sharpen up your technique and train better.

* New Members will be required to complete at least one month of BASE Training prior to re-assessment qualification for Strength. Safety is our priority. *

Disclaimer: We do not recommend you participate in this strength block if you are pregnant, have ankle issues, or have any spinal herniations or bulging discs. Please participate in BASE training, you will get a complete strength training experience. 

This is a 3 day training split. Advanced clients can include BASE Training sessions into their weekly calendar but we encourage appropriate rest and recovery.

To properly understand the French Contrast Method (FCM), you must first have a proper understanding of two distinct styles of training: (1) Complex Training and (2) Contrast Training.

Complex Training involves performing a heavy compound exercise followed by a plyometric or power dominant exercise that is similar in movement pattern. A complex training set can involve a squatting movement pattern and paring that with a jump at a significantly lighter load. Complex Training integrates strength training, plyometrics, and sometimes sport-specific movements with the goal of utilizing Post Activation Potentiation (PAP).

What is Post Activation Potentiation (PAP)?
The term Post Activation Potentiation (PAP) simply refers to an acute excitation of the neuromuscular system following some form of exercise (5RM Back Squat). This acute excitation has been shown to improve subsequent explosive performances such as the counter movement jump and sprint speed. The complex training method has been shown to improve jumping, sprinting, throwing, kicking and even change of direction speed performances.

Contrast Training is a heavy set followed by relatively lighter sets over a period of sets. This method is aimed at improving maximum strength, with the use of sub-maximal drop sets. In this case, a front/back squat can be utilized at a higher percentage of workload and followed with a 10% drop set.

With summer quickly approaching and Turf Wars a few weeks away, we're shifting gears with our strength training. We're shifting into an accumulation block focused on volume, body composition ad work capacity. We're simplifying the programming for strength and drill the fundamentals utilizing Gironda's 8x8. You'll learn to appreciate how proper strength training can have different effects on your body depending how you adjust your set and rep ranges.

How to perform Gironda's 8x8 Workout
​Similar to 10x10 or German Volume Training, you begin with 60% 1RM in a given lift (compound movements preferred), and perform 8x8 with 15-30 seconds of rest. This method can be applied for up to four different movements per workout. Anything more than that would completely shock your body.

If you remember German Volume Training and how you felt completing those workouts, the 8x8 may give you some PTSD and traumatize you even more because it's fast with no time for breaks. This strength block is all about training volume. You'll be performing traditional strength training compound movements with controlled tempos but the training intensity will feel like you're running a marathon due to the short rest intervals. You'll be lifting weights and your Myzones will look like you're running sprints which do wonders for metabolic training and fat loss aka shredzzz.

Benefits of Gironda's 8x8 Workout
1. Build Muscle Hella Fast
8x8 routines are unparalleled in terms of muscle building potential. German Volume Training 10x10 is a close contender. The 8x8 workout is intense and the large volume completed in a short time elicit muscle growth (hypertrophy). This puts tremendous stress on your muscles and forces them to adapt and grow.

2. Burn Fat and Get Shredded AF
8x8 has thermogenic effects, you moving constantly for 45 consecutive minutes of hard work. You're banging out 64 reps of a given exercise at a really fast pace. Your heart rate will be jacked up. Sweat will drip from your skin. Your lungs will burn, but keep your mask on cause COVID is still a thing. Just know that even though you're doing a strength workout, it has conditioning effects. The rapid fire reps burn fat and develop your muscular endurance/work capacity. Your cardiovascular and respiratory systems will get stronger and more efficient. Your athletic performance will improve which will help for Turf Wars.

3. Build Muscle Definition and Density
Muscle definition is created by having low body fat and dense muscles. Muscle density is built by keeping muscles under tension. The slow, controlled movements in 8x8 keep muscles under constant tension (2/0/2/0).  There are multiple ways to progress leveraging intensities, volume or density; with the 8x8 we'll be manipulating all of the above.

By: Gerrick King
​
Thought German Volume Training was hard?
​There is an advanced version called Advanced German Volume Training. And it is way more advanced than regular German Volume Training!
 
A typical session is roughly 20-30 sets. How we distribute those sets amongst the exercises determines the impact those exercises have. Greater total volume and overall load will have a greater overall impact. Said differently, allocate more sets to an exercise if you want that exercise to have a greater impact. Greater allocation of sets means there is a greater potential for advancement from those exercises.

Have you heard of Pareto's Principle?
Pareto's Principle (aka 80/20 rule, the law of the vital few, or the principle of factor sparsity) states that, for many events, roughly 80% of the effects come from 20% of the causes.

​We are able to leverage Pareto's principle. So it is about determining the greatest ROI generating exercises and setting up sets and reps to maximize benefit from training.

Advanced German Volume Training vs Traditional German Volume Training
What's the Difference?
Let us recap the most important points regarding German Volume Training:

1. You do ten sets of a single "most bang for your buck" exercise.
2. You strive to do a pre-determined number of reps on each set, ex: ten sets of ten reps.
3. You preferably alternate with the antagonist "most bang for your buck" exercise.
4. You only increase the weight once all ten sets are completed with the pre-determined starting weight. The load used is sub-maximal, you do not try to reach failure on all sets, but only the last three should be hard. Basically you get the training effect from the law of repeated efforts.

Improvements for Advanced German Volume Training
The advanced component comes from lowering the reps and increasing the corresponding load. So we have more intensity and greater impact on the nervous system. This makes it more advanced.

GUIDELINES FOR ADVANCED GERMAN VOLUME TRAINING:
Training Frequency: Because this is such a demanding program, it will take you longer to
recover. It is recommend working each body part every 5 days, BUT ONLY DOING THE
SAME EXERCISE EVERY 10 DAYS. The routine outlined in the end will make things
clearer. The exercises done in the two different workouts for the same body part should
be similar, yet different enough to tap into a different motor unit pool.

Reps: For the advanced trainee, doing more than 5 reps is a waste of time, as the average
intensity will be too low. The reps should vary for each one of the six workouts (German
Volume Training, like any other training, is only effective for so long). Reps are the
loading parameter to which one adapts the quickest.

Rest Intervals: When trainees start with this method, they often question its value during
the first several sets simply because the weight will not feel heavy. However, there is
minimal rest between sets (about 90 seconds when performed in sequence and 90-120
seconds when performed as a superset), which gives you a process of accumulative
fatigue. Because of the importance of the rest intervals, you should use a stopwatch or a
watch equipped with one to keep the rest intervals constant. This is very important, as it
becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long range movements such as squats, dips, and chins, use a 40X0 tempo;
this means you would lower the weight in four seconds and immediately change direction
and lift explosively for the concentric portion. For movements such as curls and triceps
extensions, use a 30X0 tempo. Advanced trainees, because of their enhanced neurological efficiency, should only use explosive concentric tempos.

Number of Exercises: One, and only one, exercise per body part should be performed.
Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg
extensions are definitely out—squats and bench presses are definitely in. For
supplementary work for individual body parts (like triceps and biceps), you can do 3 sets
of 6-8 reps.

Overload Mechanism: Once you are able to do 10 sets of x reps with constant rest
intervals, increase the weight on the bar by the percentage outlined in the article and
repeat the process. Refrain from using forced reps, negatives, or burns, as the volume of
the work will take care of the hypertrophy. Expect to have some deep muscle soreness
without having to resort to set prolongation techniques. In fact, after doing a quad and
hams session with this method, it takes the average bodybuilder about five days to stop
limping.

Therefore, for an advanced trainee, one should apply a 6-9% increase in load with each
successive rep reduction as outlined in the example below. In other words, each week,
you’ll do fewer reps per set, but increase the weight. And to create a bigger effect on the nervous system, we use Fat Grip, Tempo, and more exercises that require more balance and coordination.
​

Workout 1:
The goal of the Advanced German Volume Training method is to complete 10 sets of 5
reps with the same weight for each exercise. You want to begin with a weight you could
lift for 10 reps to failure (10RM), if you had to push it. For most people, on most
exercises, that would represent 75% of their 1 R.M. load. Therefore, if you can bench
press 300 pounds for one rep, you would use 225 pounds for this exercise.
So your workout may look like this:
Set 1: 225 x 5
Set 2: 225 x 5
Set 3: 225 x 5
Set 4: 225 x 5
Set 5: 225 x 5
Set 6: 225 x 5
Set 7: 225 x 4
Set 8: 225 x 4
Set 9: 225 x 3
Set 10: 225 x 3

NOTE: When using Advanced German Volume Training, or for that matter, any program - you should keep a detailed journal of the exact sets/reps, load, and rest intervals performed, and only count the repetitions completed in strict form.

Workout 2:
Increase the weight by 6-7% and strive to do 10 sets of 4 reps with that weight. So
workout 2 would look like this:
Set 1: 235 x 4
Set 2: 235 x 4
Set 3: 235 x 4
Set 4: 235 x 4
Set 5: 235 x 4
Set 6: 235 x 4
Set 7: 235 x 4
Set 8: 235 x 4
Set 9: 235 x 4
Set 10: 235 x 4

NOTE: It is not uncommon on the second workout to be able to complete all sets of 4, as
your work capacity will have improved from the first GVT workout.​

Workout 3:
Increase weight of Workout 1 by 8-9% and strive to do 10 sets of 3 reps with that weight.
Yes, you are reading it correctly—8-9%, not 6-7%.
So Workout 3 might look like this:
Set 1 255 x 3
Set 2 255 x 3
Set 3 255 x 3
Set 4 255 x 3
Set 5 255 x 3
Set 6 255 x 3
Set 7 255 x 3
Set 8 255 x 3
Set 9 255 x 3
Set 10 255 x 3

NOTE: During sets 6-7-8, you will think your spleen wants to come out of your right eye,
but stick with it as sets 9 and 10 will be the easiest​.
​
Workout 4:
Use the weights you used in Workout 2 and go for 10 sets of 5, which you should do
easily.

Workout 5:
Use the weights in workout 3 and go for 10 sets of 4, which again you should do easily.
​
Workout 6
By now you should be able to do 10 sets of 3 at 275 pounds with no problem.

Let’s continue to work in 2021 by crushing our nervous system, listening to some Wutang, and getting strong AF.

Written By: Terrance Wilkerson

If you're interested in trying German Volume Training out for yourself, hit the link below to start your 7-Day Trial!

We're coming to the end of a very crazy year due to COVID-19. The holiday experience this year is a little different... Instead of spending time with your big families, we're having Zoom parties and small gatherings. That doesn't mean we shouldn't exchange presents. Here are our top picks for fitness related items to order your loved ones on Amazon. You can ship them directly to their houses!

Teach your child the ABCs and encourage learning with equipment and other fitness related illustrations! 
This board book is rugged and the simple point-and-say layout will build knowledge and confidence in children with repetition. Make learning the alphabet fun all while getting your fit baby ready to help you workout! A perfect book for parents, grandparents, uncles, aunts, and anyone with young kids who can't wait to get active and stay fit!

Cost: $12.95 prime

INTENSIFICATION VS ACCUMULATION.
As a reminder, we have 2 central training themes that we rotate between in during our strength block programming:
(1) Intensification: Power, Strength, Speed and Explosiveness
(2) Accumulation: Volume, Body Composition and Work Capacity (Endurance)
You get both strength and conditioning in both training themes. But we design our training this way because it's more sustainable and smarter.

GREYSKULL LP.
The theme of December's strength block is Greyskull LP (GSLP). This program is famous for its effectiveness at building strength and size rapidly. But what exactly makes it one of the best beginner weight lifting / power lifting programs? The answer lies in the name: "LP" aka LINEAR PERIODIZATION.


WHAT IS LINEAR PERIODIZATION?
Periodization actually comes in two distinct flavors: Linear periodization and Non-Linear periodization. Linear periodization prefers to a progression scheme in which you're progressing from week to week simply by adjusting training variables, which include load, volume, relative intensity, perceived intensity (RPE), and a host of others, to achieve the desired effect.


HISTORY OF GREYSKULL LP.
Developed by John Sheaffer, who also goes by the name Johnny Pain, Greyskull LP is considered one of the best linear progression programs available. It has several unique factors that make it stand out among alternatives like Starting Strength and StrongLifts 5x5, which we have used during previous Strength Blocks.
Greyskull LP was formed after Sheaffer completed Starting Strength and found himself quite dissatisfied with the results. His complaints were not unique, as many feel Starting Strength does not do "enough" towards muscle growth and hypertrophy and leaves too much progress on the table.


HOW DOES GREYSKULL LP WORK?
The base for the plan is actually pretty simple. Squats are performed twice per week, Trap Bar Deadlifts one time per week. Bench Press and Overhead Press are alternated. Chin-Ups and Barbell Rows are alternated too.

This provides the foundation for muscle and strength growth to be developed. A core tenant of the program, which each workout more weight NEEDS to be added. Here are the weight increase increments:
 Bench Press and Overhead Press - 2.5 pounds
Squats and Deadlifts - 5 pounds


DAY A:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 + 
Barbell Back Squats
2x5, 1x5 + 


Day B:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 + 
Trap Bar Deadlifts
2x5, 1x5 + 


Day C:
Overhead Press / Bench Press (Alternating)
2x5, 1x5 + AMRAP
Chin-ups / Barbell Bentover Rows (Alternating)
2x5, 1x5 + 
Barbell Back Squats
2x5, 1x5 + 


Rules:
Last set is As Many Reps As Possible (AMRAP).
Progress with 2.5lbs for upper body exercises, 5lbs for lower body exercises.
If final AMRAP set hits 18+ reps, double weight increase 2.5lbs to 5lbs, 5lbs to 10lbs.
If you cannot perform a proper chin-up, do not use band assistance. Perform negative reps.
If you fail to make 5 reps in the final set, deload by 10%.


ACCESSORY WORK?
Although it is not necessary to do to see results with this Strength Block. We will be incorporating accessories to accelerate progress towards any number of different goals. While this sounds complicated, there are simply additional accessory movements and other types of training added on top, aka Conditioning and Arm Farm.
We will be incorporating 2-3 accessory exercises per workout.

Training at home? We're going to make sure your ass is kicked on a daily basis. All you'll need is a kettlebell and consistency.

Perhaps the most well-known kettlebell program for general strength and conditioning, this program was presented by Pavel in his book by the same name, "Simple & Sinister." This program alone has taken many self-proclaimed zeroes to hero status.

"There are only two moving parts, the swing and the get-up. No her exercises offer as many all-around benefits in such a tight package."

1. Proficient in the Hard Style 1-Arm KB Swing
2. Proficient in the Hard Style KB Turkish Get-Up

The first week of this strength block will be focusing on technique and ensuring that all participants are proficient at these two necessary movements.

SIMPLE

• 16kg Get-Ups and 24kg Swings for Women
• 32kg Get-Ups and Swings for Men

SINISTER

• 24kg Get-Ups and 32kg Swings for Women
• 48kg Get-Ups and Swings for Men

These numbers should be seen as goals to work towards; not standards of your fitness proficiency.

This program will make you feel uncomfortable; it does not feel good and it's certainly not easy. What's harder than completing the program is sticking to it consistently.

THAT IS WHAT OUR GYM IS ALL ABOUT - CONSISTENCY.

Here's how it works:

• 10 swings left; 1 snatch left (to get the bell overhead); 1 reverse get-up left (start from standing, descend to the floor, return to standing); reverse snatch the bell into a swing to switch hands
• 10 swings right; 1 snatch right; 1 reverse get-up right; reverse snatch the bell into a swing to switch hands
• Repeat for 5 total rounds

The ultimate goal is to do all five rounds without the bell leaving your hands with as heavy a bell as possible, and as quickly as possible. But, almost in the words of David Whitley, “I don’t care how many times you can do something crappy.” We expect technical proficiency with each repetition.

Don’t train until you get it right—train so you can never get it wrong.

In the world of sports and athletics, being able to pay attention to detail and be technically proficient is cake. Being technically proficient and paying attention to details when you are tanked is where the line of separation between average and impressive lies.

We have a connection for kettlebells that is selling them for a reasonable price of $2.50/lb.
Please reach out if you need a kettlebell - they are mandatory for this strength block.