Tag Archives: online coaching

5-3-2 or 3-2-1 or maybe 1-1-1

What do they mean would be the best question to ask first of all.

These numbers are in reference to the frequency of training a muscle group, or if you are less about the aesthetic and more about performance it will be in reference to movement patterns.

So 3-2-1 is ideal for beginners and people who are short on time yet still want to make a decent amount of progress in terms of strength, hypertrophy, performance and fat loss.

For example:

Squat 3 days per week
Press 2 days per week
Deadlift 1 day per week

I’d also add in pulling (elbow flexion) and hip extension movements (rows, pull ups, face pulls, reverse fly, swings, rope pull throughs etc) to the three day group as these patterns are often left out.

Press vertically and horizontally both days, this would also encompass all elbow extension exercises – skull crushers etc.

The reason many will do well deadlifting once per week as they can often lift more weight in this lift and as such will cause more metabolic disturbance.

Taking in to consideration what is above you can guess where 5-3-2 is going.

Yep, more frequency for people with more experience who fall in the intermediate level and need more exposure to the movements.

Depending on goal you may find you squat 3 or 5 times per week, the sam gif true for pressing/pulling it might be 3 or 5 days, you can adjust this as you need to.


Press/Pull 5 days per week
Squat 3 days per week
Deadlift 2 days per week

Over the years it has been shown that more often than not the more frequently you train something (the more exposure it has to training stimuli) the stronger it is and the more developed the muscle/area/movement looks.

Now these guidelines aren’t gospel, they’re just a guide to give people some direction.

What is 1-1-1 then?

Yep, you’ve probably worked it out.

You may even find that you’re one of the luck ones who can train things once per week and make progress, if that is the case then stick with what works because there is no sense in fixing what isn’t broken. If this is you, just make sure each session you give it your all for maximal progress, due to the low frequency you will need to hammer the muscle to hit your required volume/intensity/work capacity needs.

In terms of my own training I will tell you that higher frequency has very much helped me gain high levels of strength relative to my size (what is needed for the combative sports is partake in), however when I dropped my frequency – it was still a minimum of twice per week per muscle group – I made more hypertrophic progress, this was due to not only a different style of training but also eating in a caloric surplus*.

*You need to be in a calorie surplus to gain weight, you’ll struggle if you’re not in one, regardless of set or rep range. If you want to shift fat you can train int he same way you will just need a caloric deficit, fact.

Take a look at your training and compete the frequency of your lifts to what body parts you have developed the most, you’ll probably find the ones you train the most are the best, or as some might say “Those are you naturally strong areas” – well duh, you train them more, they’re going to be stronger than the ones you avoid.

Training is all about learning, applying and adapting until you find what work best for YOU.

Let’s get started.


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Rouge One & Online Coaching

Yesterday I went to see Rogue One.

It was epic. Legitimately one of the best Star Wars films since the originals.

You should go and see it, immediately!

Now I’ve got that off my chest I think we should take a look at the rise of online coaching and peoples experience with it.

*Warning, this post may cause offence because I’m just that kind of ass hole.

It’s popular now for people to be newly qualified (if at all) with little to no experience of actually training/coaching people to jump on the bandwagon of “I’m going to be an online coach.” because of all the success they have seen people achieve via social media in this regard, or at least that’s what they’ve been shown, if said achievements are real for everyone or just hot air is another matter.

The same is true for people who do a few shows themselves and take up the mantel of online coach. Some can make it work because they are that good, to those people we se ‘Good job, you know your stuff and are actually good” but they are few and far between. For the majority it’s just an easy option these days that they think will avoid the much needed years of hard graft in the trenches.

Obviously there are some great online coaching practices available. These are the ones who will send you in-depth questionaries on your current trainings, nutrition, psychological profile and much more. This is because they cater for multiple factors across the entire spectrum of making gains. Worth remembering.

I can say that I know of some online coaches that haven’t really done anything int he way of training real people or even achieved anything themselves, these are the ones that bring the standard down. On the flip side there are people who are worth their weight in gold, you’ve just got to be careful who you get these days as clever marketing can make even the ugliest turd look like a polished diamond.

Anyone can pay for good marketing and fake transformation images/testimonials or even stealing other peoples photos, beware of this.

A few elements that often seem missing from online coaching are rarely the programming aspects (although they can be up for questioning). It’s the actual COACHING, you know, as in setting goals/process goal, video tutorials, video assessment/coaching eye, regular contact (depending on the level of service paid for), program adjustment due to lifestyle or other unforeseen factors, . Basically a client centred approach to coaching rather than a cookie cutter one.


What do you consider the qualities required to make a good online coach?

Have you used one?

Perhaps you are an online coach, if so what do you do  that you see many others fail to do?and how do you feel about how the world of online coaching is going?

I am not saying online coaching is bad, far from it because for some people this can be an excellent way to make progress and is exactly what they need, but with all the poor quality ‘coaches’ out there it’s a minefield.

Leave your comments down below and let me know how you feel about all this.



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