Burgeon Barbell provides strength coaching with an emphasis on coach-athlete collaboration. We deve
06/20/2022
Ok, so this transformation took longer than 5 weeks, but in this 5 year span I’ve learned a lot about programming for muscle growth. Right now strength is taking a backseat and my training will revolve around putting some more mass on this frame. If you’re interested in putting some size on your legs, you might like the 5 week template I have available at this link: https://docs.google.com/spreadsheets/d/1JQhMiyv3RDeVaIGDJasx4Df2htWBXEzog5-dzXgxraM/edit
This is one of the sessions in a 5 week hypertrophy block that I’m running. If you’re bored with your workouts and want a template to follow, here is the link to the full 5 week lower body program that I’ll be following: https://docs.google.com/spreadsheets/d/1JQhMiyv3RDeVaIGDJasx4Df2htWBXEzog5-dzXgxraM/edit
It’s a 3 times per week training split with some of my favorite exercises for building mass in the quads, glutes, and hamstrings with minimal equipment. Tag me if you try it and can’t walk the next day. And share with a friend who has chicken legs. 🙏🏼
Henry came to me with a very solid bodybuilding style bench press, but he wanted to work specifically on creating an arch in order to optimize his bench press for powerlifting. After 12 weeks of consistent technique work we’ve got an arch and leg drive! 9 weeks til he gets to showcase this bench press on the platform!
For many lifters, accessory work is the least exciting portion of their strength program. This lack of excitement can sometimes lead to subpar ex*****on and/or adherence. One programming adjustment that I’ve been experimenting with is client self-selection of accessory movements. This programming aspect addresses several factors that are known to affect exercise adherence: 1) enjoyment, 2) self-efficacy, and 3) participant taking an active role. If collaboration precedes self-selection, then the athlete will be prepared to select accessory movements that address the goals of the program. In addition, simply enjoying an exercise is a perfectly valid reason to include it in a program. Chasing specificity with every accessory exercise doesn’t have to be top priority.
05/12/2022
Collaboration is a key tenet of Burgeon Barbell coaching. Even as a new trainee you possess valuable information about your body and your experiences with movement that help us create an effective training plan. This is why the intake survey provided to new clients includes questions like the ones pictured here. This reflection process continues to characterize the training experience as we work towards your goals together.
If you are interested in a partnering with a coach, a free 1 week trial is still available:
https://form.jotform.com/220246301976049
05/04/2022
Are you curious to try resistance training, but hesitant to commit to a program or coach?
I’m offering a FREE 1 week trial of Burgeon Barbell coaching services for anyone wondering whether online coaching is a good fit.
This one week trial includes:
1. An Initial Video Consult to discuss your goals with resistance training. Goals can include: improving body composition through building muscle and/or weight loss, general strength for health, competitive powerlifting, or resistance training to supplement your sport.
2. 1 week’s worth of training sessions to suit your schedule and goals.
3. Technique feedback on your lifts through video analysis.
This opportunity is for you if:
1. You’ve never lifted weights before and would like guidance on how to start.
OR
2. You want to move from working out to training with a plan.
OR
3. You want to take your training to the competitive level.
The purpose of this trial is exploration and there is absolutely no commitment required if you decide online coaching is not a good fit.
If you’re interested, complete this short intake survey: https://form.jotform.com/220246301976049
04/21/2022
Understanding the intent of a training session can serve as a framework when using RPE to measure intensity and guide load selection.
I like to think of RPE ratings in the following manner:
* RPE 5-6 is intended for recovery or introduction to a new training stimulus. Sets @ RPE 5-6 should not make you feel beat up. You should be far enough from failure that cognitive effort can be applied to an unfamiliar movement.
* RPE 7 is a moderately hard training stimulus that is repeatable and intended for building momentum. Can you perform multiple sets with that same load while staying at RPE 7? Do you feel eager to repeat the session next week?
* RPE 8 is intended for practicing high exertion without maxing out. Did your set require a lot of mental focus?
* RPE 9-10 is intended for testing or displaying adaptations. These are the sets where the adrenaline is likely to kick in. With most compound lifts, sets @ RPE 9-10 cannot be repeated.
04/13/2022
How do we individualize the use of RPE in a training program? I’m going to expound on some constraints that can be used to help guide load selection in a way that balances fatigue management with a lifter’s psychological approach to training.
The first constraint is a load cap, wherein the program prescribes an RPE, but designates the max amount of weight that can be loaded on the bar. Load caps can be used for lifters with high adrenaline, motivation, and/or confidence who have a harder time accounting for fatigue with load selection. For this type of lifter, load caps can be used in the conservative weeks of a training block in order to better display adaptations in the final week. Load caps can also be used in programs that undulate intensity daily, by prescribing them on secondary and tertiary days, but not on primary days, or vice versa. It’s important to consider how to manage fatigue using RPE constraints, while also capitalizing on a lifter’s motivation to train hard and their ability to utilize adrenaline for enhanced performance.
The next constraint is ascending RPE sets, wherein the lifter works up to a top set with sets of the same rep count. Ascending RPE sets can be helpful for lifters who are less confident with load selection, by allowing them to ramp up to the prescribed RPE. This strategy is also helpful for lifters who tend to get anxious before high intensity sets, as it gives opportunity to work up to that intensity in a calculated way. In addition, combining ascending RPE sets with a load cap provides an objective number to shoot for, while still giving the lifter practice with auto regulation. Knowing this load cap has been prescribed by the coach can help a lifter feel more confident in their ability to hit the given load. On the flip side, for the lifter who tends to overshoot, ascending RPE sets can help manage load during conservative training weeks, by inducing fatigue before the top set.
Lastly, load ranges can serve as a guide rail for lifters new to RPE, giving them a range of loads to choose from while allowing them to practice regulating up or down based on the day’s fatigue.
When it comes to lifting technique for youth, the approach should be the same as it is for any other population. Move towards technical mastery with each session, but expect technique breakdown in the process.
Technical proficiency occurs through skill practice, but there is a degree of specificity required for skill practice to have carryover. Skill practice with a PVC pipe isn’t as useful as skill practice that will stimulate strength adaptations through progressive overload. This is because both movement awareness AND strength are required to be able to maintain positions under load. Don’t be afraid to provide youth lifters with external resistance before their technique is perfect. Under safe supervision, allow them to undergo the same self-organization process required for all skill mastery, which involves trial and ERROR.
For Arabella, goblet squats were a great introduction to the squat pattern and we progressively overloaded those before introducing her to barbell squats. Lighter youth barbells are also a great tool for skill practice and strength development. Things we will work on next session: 1) unracking with hips under barbell 2) consistent depth.
03/29/2022
Training the muscles of the upper back for hypertrophy will improve performance in powerlifting; however, programming back exercises in a way that doesn’t interfere with recovery for the squat, bench, and deadlift is essential.
There are generally considered 2 categories for pulling movements (Vertical and Horizontal), but I think for powerlifting it is helpful to subdivide Horizontal Pulls into 2 additional categories:
1. Chest-Supported (Seal Rows as shown in vid, Incline Rows, Machine Rows, etc.)
2. Hinged pulls (Barbell Rows, DB Rows, Pendlay Rows, etc.)
Hinged pulls will fatigue the hips and low back in addition to the muscles that we intend to isolate for hypertrophy. If the minimum effective dose for hypertrophy is 10 sets of direct back work per week, biasing chest supported options will allow us to hit that target while reducing interference with SBD recovery.
Furthermore, a higher frequency of direct back work can help you avoid junk volume when back exercises are done after the main lifts. For example, a 2x / week frequency for direct back work would require 5 sets per session in order to hit the minimum effective dose for hypertrophy (10 sets/week). Whereas, a 4x / week frequency would only require 2-3 sets of direct back work each session, allowing for increased loading and higher quality reps.
Starting with a solid strength foundation, Gracie committed fully to meet prep, refined her technique, remained coachable, and put together a big PR total at her first powerlifting meet. It was incredibly rewarding to witness her journey to the platform!
03/14/2022
Frequency is a variable that can be adjusted in order to give an athlete more skill practice with a particular lift. It’s also a way to accumulate more training volume without intra-workout fatigue causing a decline in performance.
The main consideration when increasing a lift’s frequency is adequate recovery between training sessions. Starting with a variation of the lift that inherently limits load (i.e. front squats, Larsen press, sn**ch grip RDL) can help with fatigue management. Overtime, as an athlete builds tolerance to higher frequencies, we can increase specificity.
In addition, increasing frequency without increasing total volume-load at first might be a good strategy for building tolerance.