#373 – Reexamining the Exercise Selection Criteria with Noah Hayden – Part 2
Noah Hayden continues his discussion with Niki & Matt, now laying out & discussing his proposed exercise selection criteria and programming criteria.
Noah first pitched these ideas in episode 3 of the Barbell Health Series & then Noah Hayden refined them in an article for Barbell Logic.
Email podcast@barbell-logic.com to get your answered answered BOTH via email and on a future Q&A episode.
SHOW NOTES
- train the most muscle mass
- in normal, predictable movement patterns
- requiring normal coordination when possible
- over the longest effective range of motion
- to lift the most weight
- that is structurally sustainable
- with exercises that have a wide therapeutic window
What are we looking at when we discuss the longest effective range of motion? We’re looking at the movement of the joint: how much the bones move around the joint. A good proxy for this, however, is the distance the barbell moves.
We also need to think that it’s not really a huge deal if someone is using a safety squat bar instead of a low bar back squat. The low bar squat is our default, but if they can’t low bar squat we adjust and do the best we can.
How do we take these exercises and create a program? Below are the programming criteria Noah proposed.
- train all major muscle groups
- with the least number of exercises as is practical
- that do not interfere with other adaptations
- any movement done to failure must be as low skill as possible
- in the minimum effective dose required to continue making progress
This goes back to the discussion of goals in part 1, but if you’re training for a sport, you can’t train strength optimally as you have to prioritize the sport (you have a time budget and a recovery budget).
Strength needs to help your sport performance, not take away from it.
SPECIAL OFFERS
Partner offers:
Use discount code LOGIC to save 10% off microplates, dumbbell microplates, and more at Microgainz
Use discount code LOGIC to save $10 off belts and more at Dominion Strength
OTHER NEWS
Coaching 101 is HERE!
If you’re thinking about taking your first steps into coaching as a side hustle, or even a career change, Coaching 101 will quickly provide you with the knowledge and confidence you need to start coaching others now.
- 100% online and video-based
- Learn at your own pace and on your schedule
- Lifetime access to the content
- Join an exclusive community of barbell enthusiasts
More Content
-
The Online Coaching Advantage
For a (very) long time, in-person coaching was the only option. Modern technology has made it possible for remote...
-
Three Peaks Challenge for Charity
Learn about how Jack Armstrong, BLOC client, completed the Three Peaks Challenge for charity. You can donate to the...
-
Subscribe to the Build Your Business Podcast
Subscribe to the Build Your Business podcast, hosted by Matt & Chris Reynolds, who help you overcome the fears,...
-
Returning to the Gym After a Long Break: A Beginner’s Guide
Struggling to get back into the gym after a long break? Learn how to overcome mental and physical challenges...
-
Choose Hard Things with Cody McBroom
You need to choose hard things to crush your goals, become a better person, and live a more fulfilling...
-
Should I Lift if I’m Tired?
Should I lift if I'm tired? It depends, on your tendencies, goals, experience, normal state, and more. We help...
