Execution Modes & Training Techniques

Comprehensive guide to training modes, intensity techniques, and tempo prescriptions. Status: Research Complete

---

Overview

Key Insight: The same exercise performed differently yields different results.

A bench press for hypertrophy vs strength vs power requires different:

• Tempo
• Rep ranges
• Rest periods
• Intensity (% 1RM)
• Focus cues

---

Primary Training Modes

These are the foundational modes that define the primary training stimulus:

Mode	Tempo	Reps	Rest	RPE	Intensity	Focus
Hypertrophy	3-1-2-0	8-12	60-90s	7-8	65-75% 1RM	Time under tension, muscle connection
Strength	2-1-X-0	3-6	3-5min	8-9	80-90% 1RM	Maximum force production
Power	1-0-X-0	1-3	3-5min	N/A	30-60% 1RM	Speed, rate of force development
Metabolic	2-0-2-0	15-25	30-45s	7-8	50-65% 1RM	Pump, continuous tension
Endurance	1-0-1-0	20-30+	30s	6-7	40-60% 1RM	Muscular endurance

---

Specialized Training Modes

These modes modify how sets are performed for specific adaptations:

Mode	Structure	Best For	When to Use
Eccentric (Negatives)	4-6 sec lowering phase, assisted concentric	Strength plateaus, hypertrophy	Advanced users, with spotter
Isometric	Hold position 10-30 sec at sticking point	Weak point training, rehab	Specific angle weakness
Tempo Contrast	Alternate slow (4-0-4-0) and explosive reps	Muscle fiber recruitment	Intermediate+, hypertrophy blocks

Eccentric Training Details

Protocol:

• Lower the weight for 4-6 seconds (eccentric phase)
• Have a spotter help lift the weight (concentric phase)
• Use 100-120% of 1RM

Benefits:

• Greater muscle damage (leads to more adaptation)
• Higher force production than concentric
• Effective for breaking strength plateaus

Cautions:

• Requires spotter
• Higher recovery demands
• Not for beginners

Isometric Training Details

Protocol:

• Hold weight at a specific angle for 10-30 seconds
• Can be at sticking point or any targeted angle
• Typically use 60-80% of 1RM

Benefits:

• Strengthens specific angles
• Useful for rehab
• Can be done with minimal equipment

---

Intensity Techniques

These are set-extension methods to increase training density:

Technique	Protocol	Purpose	Recovery Impact
Drop Sets	Reduce weight 20-30%, continue to failure x 2-3	Metabolic stress, pump	High - use sparingly
Rest-Pause	Hit failure, rest 10-15 sec, continue x 2-3	Strength & hypertrophy	Moderate-High
Myo-Reps	Activation set -> mini-sets (3-5 reps) with 5 breaths rest	Time-efficient hypertrophy	Moderate
Cluster Sets	4-6 singles with 15-20 sec inter-rep rest	Strength without fatigue	Low-Moderate
Supersets	Two exercises back-to-back, no rest	Time efficiency, pump	Moderate
Giant Sets	3-4 exercises back-to-back	Metabolic conditioning	High

Drop Sets Protocol

Example: Dumbbell Curls
Set 1: 30 lbs x failure (10 reps)
    -> Drop to 20 lbs x failure (8 reps)
    -> Drop to 15 lbs x failure (6 reps)
Total time: ~60 seconds

When to Use: End of workout, last 1-2 sets of isolation exercises

Rest-Pause Protocol

Example: Bench Press
Main set: 185 lbs x failure (8 reps)
    -> Rest 10-15 seconds
    -> Continue: 185 lbs x failure (3 reps)
    -> Rest 10-15 seconds
    -> Continue: 185 lbs x failure (2 reps)
Total effective reps: 13

When to Use: Compound movements, when chasing strength and hypertrophy

Myo-Reps Protocol

Example: Leg Press
Activation set: 200 lbs x 12-15 reps (close to failure)
    -> Rest 5 deep breaths (~15 sec)
Mini-set 1: 200 lbs x 3-5 reps
    -> Rest 5 deep breaths
Mini-set 2: 200 lbs x 3-5 reps
    -> Rest 5 deep breaths
Mini-set 3: 200 lbs x 3-5 reps
Stop when reps drop below 3

When to Use: Time-efficient hypertrophy, isolation and machine exercises

Cluster Sets Protocol

Example: Squat
Traditional: 315 lbs x 5 reps
Cluster: 315 lbs x 1 rep
    -> Rest 15-20 sec
    -> 315 lbs x 1 rep
    -> Rest 15-20 sec
    -> 315 lbs x 1 rep
    -> Rest 15-20 sec
    -> 315 lbs x 1 rep
    -> Rest 15-20 sec
    -> 315 lbs x 1 rep

When to Use: Strength focus, heavy compound lifts, maintains bar speed

---

Advanced/Specialized Methods

Method	Description	Evidence Level	Use Case
Blood Flow Restriction (BFR)	Partial occlusion with 20-40% 1RM, 15-30 reps	Strong research support	Rehab, joint-friendly hypertrophy
Pyramid Training	Ascending (up weight, down reps) or Descending (down weight, up reps)	Traditional, effective	Warm-up progression, variety
Plyometric	Explosive jumps, bounds, throws	Strong for power	Athletes, power development
Ballistic	Releasing weight at peak (medicine ball throws, jump squats)	Sport-specific	Athletic performance
Complex Training	Heavy strength set -> explosive movement (squats -> jumps)	Post-activation potentiation	Athletes, advanced
Wave Loading	3/2/1 or 5/3/1 rep waves with increasing weight	Neurological priming	Strength peaking

Blood Flow Restriction (BFR)

Protocol:

• Apply bands/wraps at top of limb (7/10 tightness)
• Use 20-40% of 1RM
• Perform 15-30 reps per set
• Keep bands on for full set including rest

Benefits:

• Hypertrophy with light loads
• Joint-friendly
• Good for rehab or injury work-around

Wave Loading

Protocol:

Wave 1:
  Set 1: 85% x 3
  Set 2: 88% x 2
  Set 3: 92% x 1

Wave 2 (post-activation potentiation):
  Set 4: 87% x 3
  Set 5: 90% x 2
  Set 6: 94% x 1

When to Use: Peaking phases, strength emphasis, advanced lifters

---

Tempo Notation Guide

Tempo is expressed as 4 numbers: Eccentric-Pause-Concentric-Pause

Example: 3-1-2-0
|-- 3 = 3 seconds lowering (eccentric)
|-- 1 = 1 second pause at bottom
|-- 2 = 2 seconds lifting (concentric)
|-- 0 = No pause at top

X = Explosive/as fast as possible

Common Tempo Prescriptions

Tempo	Total Time	Best For
3-1-2-0	6 sec	Hypertrophy (standard)
4-0-1-0	5 sec	Eccentric emphasis
2-1-X-0	3-4 sec	Strength
1-0-X-0	1-2 sec	Power
2-0-2-0	4 sec	Metabolic
4-1-4-1	10 sec	Time under tension, control

Time Under Tension (TUT) Guidelines

Goal	TUT per Set	TUT per Rep
Power	4-20 sec	1-2 sec
Strength	15-25 sec	3-5 sec
Hypertrophy	30-60 sec	4-6 sec
Endurance	45-90 sec	2-3 sec

---

Mode Selection by Goal

Goal	Primary Modes	Intensity Techniques	Avoid
Body Recomposition	Hypertrophy, Metabolic	Drop sets, Supersets	Heavy eccentric (recovery)
Pure Hypertrophy	Hypertrophy, Tempo	Myo-reps, Drop sets	Power (wrong stimulus)
Strength	Strength, Power	Cluster sets, Rest-pause	High-rep metabolic
Athletic Performance	Power, Plyometric	Complex training	Slow tempo work
Fat Loss	Metabolic, Circuits	Giant sets, Supersets	Long rest periods
Rehab/Return	Isometric, BFR	None initially	High intensity

---

Experience Level Guidelines

Beginner (0-1 years)

Use:

• Primary modes only (Hypertrophy, Strength)
• Standard tempo (3-1-2-0)
• No intensity techniques

Avoid:

• Eccentric training
• Advanced techniques
• Training to failure frequently

Intermediate (1-3 years)

Use:

• All primary modes
• Specialized modes occasionally
• Basic intensity techniques (drop sets, supersets)

Introduce gradually:

• Rest-pause
• Myo-reps
• Tempo variations

Advanced (3+ years)

Use:

• All modes appropriate to goals
• Full range of intensity techniques
• Advanced methods when applicable

Can incorporate:

• Wave loading
• Complex training
• BFR training
• Eccentric overload

---

Weekly Implementation Example

Hypertrophy Focus Week

MONDAY - Upper (Standard)
Primary mode: Hypertrophy
Tempo: 3-1-2-0
No intensity techniques

TUESDAY - Lower (Standard)
Primary mode: Hypertrophy
Tempo: 3-1-2-0
No intensity techniques

THURSDAY - Upper (Intensified)
Primary mode: Hypertrophy
Last exercise: Drop sets
Last exercise: Myo-reps

SATURDAY - Lower (Intensified)
Primary mode: Hypertrophy + Strength
Heavy compounds: Strength mode (3-6 reps)
Isolation: Drop sets on last exercise

---

Related Documents

• 01-flow-and-ui.md - Planning flow and UI
• 02-ten-pillars.md - Science-based plan design
• 03-body-recomposition.md - Body recomp guide
• 05-exercise-database.md - Exercise database schema

---

Last Updated: 2025-12-08