How your training should change as you get more advanced [interview]

If you’ve seen my recent posts, you’ll know this is a topic that I think is hugely underrated in the fitness industry, perhaps especially in the evidence-based fitness industry. Very few coaches recognize that program design should be influenced strongly by how advanced the trainee is. What works best for a beginner and what works best for an advanced trainee is very different. Fewer coaches still recognize that this change in training program design throughout a trainee’s lifting career should be systematic. In this interview by Juma Iraki we go into how you should change your training program design as you get more advanced.



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  1. Colin says:

    Menno – Please could you define the different stages from beginner to advanced, as there doesn’t seem to be any common view in the industry


  2. Great interview Menno.

    It would be great to some scientific studies around intensity levels and the level of lifter like you mentioned in the interview, sounds like it’s a little way off though!

  3. Blake says:

    You’ll love this question. It has nothing to do with bodybuilding…lol.

    You strike me as a well-traveled guy – of all the countries that you have lived in (or visited extensively) which place would you choose as a permanent residence? If you were raising a family, would your location change and, if so, why?

    Much appreciation for the gratis cutting edge content that you make available,


  4. Tokeluddi says:

    In this interview you talked a lot about how your training should change as you get more advanced. You also talked a lot about your principles for exercise selection. But is there any chance you could give an example of a good “program” for a absolute beginner whose goal is both muscle size and strength?

  5. Rikard Dahl says:

    One thing I thought about with regard to frequency: I’ve heard you say that after 48h one is almost certainly not growing (because MPS isn’t elevated anymore). However, does that mean that any further recovery after that point is strictly neurological or do you think that the actual muscle tissue continues to recover (if enough damage was done) though new proteins are not added?

  6. I have been searching out for this similar kind of post for past a week and hardly came across this.

  7. James says:

    I know this is a really old post, but I was wondering at what point in their development towards their genetic potential would you say someone is no longer a beginner? For example if an untrained individual used Casey Butt’s forumla and found they had the potential to put on 20kg of LBM would they be intermediate after reaching 50% of their possible gains?

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