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Micro-loading program
🕑 Added 2024-07-31 20:42:30 +0000 UTCWatch the introductory video for the protocol bellow
https://youtu.be/vwKcgt7_8RA?si=023qOa1HjcNXC850
We all know progressive overload is important. But after a certain point it becomes challenging. The micro-loading protocol will help you realize that it’s actually fairly easy to accomplish things in training that some believe are impossible unless you have freak genetics. Mainly because they don’t truly understand how to approach training results practically. When you see the formula that’s laid out here, it all begins to make a little more sense. This will also shift your understanding of GPP for sport and how you actually can make yourself a significantly better athlete THROUGH training only.
Before we get into the program, there are a few pieces of equipment you’ll need
1. Fractional plates — if your gym does not have these, they’re fairly inexpensive https://www.amazon.com/EVERYMATE-Fractional-Barbells-
2. Adjustable dumbbell — also relatively cheap if gym doesn’t have one. AboveGenius Pair of 16" Olympic Dumbbell Handles Loadable Dumbbell Bars for 2-inch Olympic Weight Plates Ideal for Home Gym Strength Training, 2 Pair of Spring Collars Included
3. Optional — I really like the kensui vest for overloading movements like groin planks and side bridges. It’s not necessary but help
the micro-loading protocol is an ideal program for you if:
1. You’re short on time in the gym
2. You’re not short on time but tired of spinning your wheels making sporadic progress you can’t retain
3. You don’t want to think too much about your programming
4. You’re dealing with a chronic illness or injury and can’t overtrain
5. You need to put on muscle but you play a sport and or are training for athletic qualities and don’t want to accumulate too much fatigue
6. You’re an in season athlete
7. You’re a natural athlete who has exhausted their beginner gains
8. You’re training in a caloric deficit by want to continue getting stronger
9. You want to put on more muscle but don’t want to eat to bulk or gain a ton of body fat (recomp)
10. You’re tired of feeling constantly beat up by your training
11. You want to be well balanced and strong on a variety of different movements
The micro-loading protocol is NOT for you if:
1. you’re trying to gain the most muscle the in the shortest amount of time
2. You’re a competitive strength athlete who needs to get as strong as possible on one or two lifts in the shortest amount of time
3. You’re impatient
4. You constantly program hop
5. You have hyper-specific goals and aren’t interested in being particularly well rounded
(Instagram post you may enjoy on micro-loading )
https://www.instagram.com/p/Cq3GJAkOjfG/?igsh=YnFlZWRqbmZlNGQz
Introduction to micro-loading
The idea behind the micro-loading protocol is simple and straight foreward: progressive overload
Anyone who’s been training for any considerable amount of time is familiar with progressive overload. If you’re not adding weight or reps over time, you’re not getting better
The problem is that after you’ve exhausted your beginners gains, progressive overload often becomes really difficult. Especially with smaller, single-joint exercises.
The often ‘complex’ and over-complicated approaches to periodization that aim to solve this problem are often 1. Not very practical for the average person 2. Often involve approaches to exercise — such as ‘controlled over training’ — that require an even greater attention to recovery, nutrition and other components of lifestyle outside of the gym. They often tend to clash with other hybrid and athletic goals
The micro-loading protocol aims to solve these problem by providing individuals with a simple, practical approach to training progress and progressive overload — fractional plates
What are fractional plates?
Fractional plates are weight plates that go up in increments of .25lbs (you read that correctly. 1/4 of a pound!), .50lbs and 1lbs as opposed to 2.5, 5 and 10lbs increments.
Fractional plates make it particularly easy to increase training loads, especially on smaller exercises like your delt raises and curls. However, they can be equally useful for your big lifts as well, especially if you’ve hit a wall.
Some of the ways fractional plates will be used in the micro-loading program will differ depending on the exercise you’re using them to improve. For example:
1. Hack squat, RDL’s : 1.5-2lbs jumps each session
2. curls .5lbs jumps each session
3. Delt raises .25-.50lbs jumps each session
While some of these improvements may seem small and insignificant, consider that a 2lbs jump in something like a single leg RDL is close to a 48lbs total improvement at the end of the year! (This is assuming you’re using the bi-weekly exercise rotation split, where each exercise is trained hard a minimum of 2x a month which we’ll discuss more bellow)
For individuals who have already hit a large plateau in their training, adding 48lbs to a large lift (or even 10-15lbs to a small lift with a DB curl that you’re already fairly strong on) each year is a tremendous amount of progress.
The question many ask is — when do the gains run out? It’s hard to say. I have movements in my training that I’ve been progressing with the aforementioned strategy for close to 5 years now. We’ll cover some methods and means to trouble shoot a stall in progress later though. Lets get into the details of the program
The periodization
The periodizarion style of the program is still set up using my popular bi-weekly split. If you’re not familiar, the Bi-weekly split is essentially having two sets of exercise:
Week 1: A lifts
Week 2: B lifts
For example, if you’re training 4x a week, and train arms twice a week on your upper body days, you may have 4 different bicep exercises you cycle through. 2 on week 1 (maybe some hammer curl variation and a regular supinated curl variation training mainly targeting the stretched position) and 2 on week 2 (a different hammer curl variation and a different supinated curl, this time targeted more of the mid or short range position). After week 2, you’d cycle back to the exercises performed on week 1. This means that for most exercises (with a few exceptions we’ll touch on) will be trained only twice a month or roughly every 14 days.
While this may not seem like enough, the bi-weekly split is designed to allow for sufficient recovery since you’re going to be taking most of your sets close to failure. It also allows you to significantly increase the amount of movement variability in your program WITHOUT detracting from your progress. I have never seen this NOT work.
Training sessions
The program has 2 sessions per week. One lower body day and one upper body day. This will allow you to incorporate this into your current training model if desired. I would suggest training no more than 4x hard sessions a week though (no including the optional light accessory day) . Otherwise you may accumulate too much systemic fatigue and negate the benefits of the protocol. For example, you could perform one traditional primary upper and lower body day on Monday and Tuesday, rest Wednesday and then perform the micro-loading workouts on Thursday and Friday as your slightly ‘ easier’ accessory days.
Truthfully, I don’t really see these as easy workouts (especially if you’re pushing close to failure) but they will accumulate less overall fatigue since there’s virtually no junk volume. If desired, you can also perform these sessions as the primary training you do if you’re wanting to train only twice a week. This may not seem like enough on paper, but it’s working extremely well for me. In season athletes especially could use this almost entirely as their programming. You’ll just need to throw in some plyo’s and jumps of your choice.
Sets & reps
For most of the lifts in the program (with a few exceptions which will be disccused) you will also be training most exercises with one (occasionally two) hard sets.
While most of the exercises in the program can be easily progressed with one set, I have occasionally found a few movements that require 2. Again, this is mostly from my own personal experience. You are free to experiment around and see what works best for you. this is encouraged. For adding weight, the same applies — you may find you need to add slightly more than prescribed, or possibly slightly less. Lets get into the program itself
The exercises in the program can be changed as well if you’d rather focus on a specific movement you want to progress. For example, you could switch a hammer curl to a cable hammer curl if desired. Just note that this may change the amount of weight you’ll need to add each session. So you’ll need to experiment around a bit.
The program
Exercise demo videos have been included bellow for some of the movements that are a little less common
2x primary sessions a week + optional accessory
Day 1, week 1 — primary upper body
1. bench press — warm up to a weight you could do for 10 reps (if pushing to complete failure. Perform 2 sets: 1x5, then 1x8 with this weight. The bench press is one exercise we’re going to do every week instead of twice monthly. The following week, add half a pound to the bar. If you have a bench program you’re already performing, just perform one set of 8.
2. Behind the neck press (smith machine or barbell. Smith preferred). Choose a weight you can perform for 12 reps to complete failure. Perform 1x10. Add 1.5lbs to the bar next time.
3. High-to-low row— 1x12 reps to complete failure. Add 2lbs each time . (You can do this in a cable by putting the plates on the weight pin) https://youtu.be/mBPKhWJ1s9k?si=cOChkSqI0PsMvdyg
4. ISO chin-up— 2x30 sec hold at the top of chin-up. Start with weight you could hold for 40 seconds. Some may need to start with their bodyweight. Others may need to regress their bodyweight with an assisted chin-up machine. Add (or remove if using assistance) .75lbs each time. Use a neutral grip for these https://www.instagram.com/reel/Crd6QSwM_fJ/?igsh=Nmd0dmkycGdya3J1
5. Dips — one cluster set 5x3 (perform 3 reps, rest 30 seconds, perform another 3 reps, rest 30 sec etc). Add 1lbs to a weight belt each time. Start with a weight that’s challenging but that you can complete all clusters with
6. Single arm seated cable low row: choose a weight you can perform for 1 set of 10 to failure. Rest 20 seconds then perform 1 more set AMRAP. Add 1-1.5lbs each week
7. Single arm ring or TRX facepull— 1x8 to failure, rest 20 sec, then AMRAP. To add weight, hold a dumbbell in the non-working arm. Add 1lbs each week https://youtu.be/bEG9JoQQ1N4?si=NN33NjBy1syi7Zdg
8. Cable hammer curl — 1x12 to failure. Add 1lbs each session
9. Cable tricep extension— 1x12 to failure. Add 1.5lbs each week https://youtu.be/7SgZAv2ltd8?si=HJlYRpfv7UARmQ-U
10. High-incline dumbbell preacher curl: 1x10 with a weight that’s 2 reps short of complete failure. Add .5lbs each session. https://youtu.be/mBPKhWJ1s9k?si=cOChkSqI0PsMvdyg
11. Lateral raise — 1x10 with a weight you could get 1-2 more reps with. Rest 20 sec after your 10, then AMRAP. Add .5lbs each session
12. Rear delt row— 1x10 with a weight you could get 1-2 more reps with. Rest 20 sec after your 10, then AMRAP. Add 2lbs each session https://youtu.be/qXpE5UxxpQU?si=3AxftufJN6wqZUj3
Day 2, week 1 — Lower body
1. Squat — (your choice of front, back or safety bar). warm up to a weight you could do for 10 reps (if pushing to complete failure. Perform 2 sets: 1x5, then 1x8 with this weight. The squat is one exercise we’re going to do every week instead of twice monthly. Add .75-1lbs to the bar each week
2. Nordic hamstring curl: Perform 2 sets of 5 with a weight or assistance thats 2 reps short of failure. If you need to use band assistance for these, add weight still each (holding in your hands) in order to counteract the assistance of the band gradually over time. Once you can do them without a band, start over with no weight and begin progressing with weight. Add 1lbs each session. https://youtu.be/K3nhZnmDWE0?si=OqvmcYmCAHIS0iSO
3. Single leg hack (or pistol squat if no hack) squat — 1x10 one rep short of failure. Add 2lbs each session. If doing pistols, add 1lbs each session (holding DB)
4. Single leg RDL (smith machine or landmine) — 1x5, one rep short of complete failure (rest 30 sec) then perform 1 more set 2-3 reps with same weight. Add 2lbs each time
5. Cable assisted Reverse Nordic curl— 1x8 to failure with a 2 second stretch at the bottom. For these since you’re using assistance, you’ll be progressively UNLOADING them at first. The process will be the same — add your fractional plates to the weight stack. Reduce weight by 2-2.5lbs each session. E.g if you did 30lbs on the weight stack, do 28 or 27.5 next time. If you are doing these without assistance, add .5lbs each time holding weight in your hands) https://youtu.be/9uXibRWUCD8? si=lyHL67jkGrNpebAU
6. Single leg landmine hip thrust— 1x10 reps to failure. Hold the top position for 1 second. Add 2lbs each session. https://youtu.be/zffMRRbqMb4?si=Lhef-hYl0j6UAq31
7. Seated cable chop — 2x8 (you can also use a rotation machine if you have one). Add 1-2lbs to the stack each time (this one can vary a bit. Try 2 lbs until or if you stop making progress).
https://youtu.be/Ofjxnkfc53Q?si=qURaMwqAE3G5KkVz
8. Seated adduction (groin) machine — 1x6 (2 reps short of failure), then 1x8 to failure. Add 1.5lbs to the weight stack each week
Day 3, accessory
1. Side plank bridge: 2x6 reps, 1 rep short of failure for each set Add .5lbs each time. Plates can be held on the side of the hip with no working arm. https://youtu.be/16M9gVL1yus?si=ykzWAdBRgY_0xBwm
2. Reverse crunch: 2x8 1 rep short of failure. Add 1.5-2lbs each session on the cable machine https://www.instagram.com/p/C3neZkpuakW/?igsh=MW11czlqaDJwbnZ5Nw== (second to last movement shown)
3. One arm dead hang. 1x45 sec, 1x30 sec Add .5lbs each time to a weight belt. https://youtu.be/uyNR71ZCrho?si=EeAP3zAGtvdAnl_i can’t do one arm? Perform two until you can. Add 2lbs each time if using two arms. If you’re larger, you can perform these on an assisted chin-up machine, REDUCING by 2lbs each time until you can do them unassisted
4. Neck bridge— 1x 45 sec hold to failure , then 1x30 sec hold. Add 1lbs each week https://youtu.be/zKboEO3umNo?si=HgBtBLPZ0_QhSbMK
5. GHD hamstring iso — 1x60 sec to failure. Add 1.5lbs each week.
6. Wrist rotation: 2x5, 8. Last set to failure. Add .25lbs. Some may need to add .25lbs EVERY OTHER session. These can be hard to progress https://www.instagram.com/reel/CrLuKdULSPC/?igsh=eTZoZXliNXNrZW5
Week 2, day 1 upper primary
1. bench press (same progression as last week. Can be supersets with seal row if desired)
2. Seal row (or bent over penday row) — 2x5 reps. Stay 2 reps short of failure for both sets. Add 1lbs to the bar each session https://youtu.be/UzOhDqu-5Tw?si=etOrlDyjwVBiSb2w
3. Incline smith machine bench press: 1x12 (add .75-1lbs each session). Stay 1 rep short of failure
4. Underhand chin-up: underhand chin-up. Choose a weight you can perform for 5 reps to failure (without struggling). Take this weight and perform 4x3 cluster set. 3 reps followed by 30 seconds rest. Then another 3 reps until completed. Add .75lbs each session. If you’re already good at chin-ups, consider progressing a single arm chin-up using an assisted pull up machine. Perform the same reps scheme but REDUCE weight by 1.5-2lbs each session.
5. Chest fly — 1x10 reps. Go to failure. Emphasize stretch for 1 full second at the bottom. Add .5lbs each session. You can also use a pec sec for these. In that case, you may want to add 1lbs each session
6. Powell raise — 1x12 reps. Stay 1 rep short of fialure. Add .25lbs each session (these need to be progressed very slow) https://youtu.be/iwMh3jzD4e4?si=aINzFxoihw8RnT00
7. Assisted dip tricep extension: 1x12. Reduce weight on assisted machine by a 1lbs each session. Place a lat pulldown bar across the dip bars. Perform a tricep push down. motion(almost like a cable pressdow). Go to failure. but on the assisted dip machine.
8. Standing barbell curl: 1x12 one rep short of failure — add .5lbs each session
9. Supine (or seated) Y raise: 1x10. Stay 1 rep short of failure. Add .75lbs to the stack each time. https://youtu.be/TGcguJMDL5E?feature=shared
10. Overhead cable tricep extension: 1x8-2 (perform 8 reps to failure, rest 30’sec and do 2 more). Add .50-75 each session.
11. Hammer preacher curl: 1x10. Add .5lbs each session. 1 rep short of failure
12. Landmine medial lateral raise. 1x10. Add .50lbs each session. Go to failure https://youtu.be/H2nLupIGwXA?si=6i6edbIzJckueH2w
Day 2, week 2lower primary
1. squat (same progression as last week)
2. Seated hamstring curl machine seated or prone (can be paired with squats). 2x10, 2 reps short of failure. Add 1.5-2lbs to the stack each session
3. Hack squat: 1x10, 1 rep short of failure. Add 2lbs each session. If you don’t have a hack, you can perform a deep leg press. Bring legs closer to the bottom of the foot platform to bias quads. Same progression but you could probably get away with adding 3lbs or more for leg press.
4. ISO split squat: 1x60lbs to complete failure. Add 1lbs each time. Hold a bar inbetween legs instead of dumbbells for easier overload. After hitting failure, drop the weight and hold bodyweight as long as possible also to failure. https://youtu.be/Sxw9mtmfa0U?si=cB9sGNxRdDV9q7ZM
5. Side lying glute iso 1x90 sec to failure. Add .5lbs each session. You can place the weight on the side of the leg. Do both sides. Start with maybe only 10lbs for these intially. https://youtu.be/vFr-ZzcLqdY?si=pkD-btfb8LHXh81G
6. Straight leg lying hamstring hold: 1x60 seconds. If these are too challenging, add a plate or something to elevate the foot off the ground a bit. Add 1lbs each session onto the top up near the thigh. You can hold a DB there . https://youtube.com/shorts/IpFtzrJ1pqo?si=nba_voJfACi7UbMf
Day 3, accessory
1.One arm dead hang. 1x45 sec, 1x30 sec Add .5lbs each time to a weight belt. https://youtu.be/uyNR71ZCrho?si=EeAP3zAGtvdAnl_i can’t do one arm? Perform two until you can. Add 2lbs each time if using two arms. If you’re larger, you can perform these on an assisted chin-up machine, REDUCING by 2lbs each time until you can do them unassisted
2.Forward neck bridge— 1x 45 sec hold to failure , then 1x30 sec hold. Add 1lbs each week. https://www.instagram.com/reel/CWBOzyNF_Uw/?igsh=c2Flc3gxdTh4bDAx
3. Dead-stop barbell pullover: 1x8 2 reps short of failure. Lower the last rep as slow as you possibly can on the way back down. Add .75lbs each session https://youtu.be/dApYVbZOnBs?si=C9cc-4nuLaOJFsJy for this, use 10lbs plates instead of 45 or 25’s so you can get closer to the floor. You may need to hook feet under dumbbells so you don’t move. Best done if you can lay on top of a small 2-3 inch matt so you’re very slightly elevated off the ground.
4. Reverse GHD plank: 1x60 sec to failure, add/hold 1lbs each session, https://youtu.be/JWhkvsOcS1Q?si=FmTi9_LzlhitrkBP
5. Suitcase iso hold: 1x60 sec to failure. add 1lbs each session. Can be done with barbell but smith provides more stability. Farmer’s handles also work. https://youtu.be/fMOLLpKs8TY?si=-LQpCAxophKEUZ68
Frequently asked questions
‘What do I do If I still stop progressing?’
If you’re not progressing or hitting a plateau on the micro-loading protocol, you likely have an unresolved health issue that’s bottlenecking your progress. There are likely lifesdtle and dietary factors that also need to be addressed that are beyond the scope of this article. It’s also possible you’re adding too much weight too soon. Reminder, you need to be patient. Avoid the temptation to jump up in weight, even on your good days. This will throw off your long term progress.
It’s also possible some may need to progress slower than what’s listed here. If you find it difficult to progress, considering adding even less weight per session. Generally .25-.50lbs less than prescribed (or, you can also use the buffer strategy bellow instead. Both can work). This may be particularly necessary for advanced lifters. Another option is to attempt 2-4 more reps the following session (but staying at the same weight), THEN adding the prescribed amount of weight the next time.
I couldn’t hit my prescribed reps for the week, what should I do?
You’re going to have bad days. Even with the micro-loading protocol. For example, if you feel particularly fatigued on a certain day and only managed to get only 7 or 8 reps out of a prescribed 10 rep set, consider staying at this weight the next time you do this movement but try to get all the reps you missed last time. Or potentially even doing more if you can. I call this a ‘stabilization’ or ‘buffer’ strategy. You may find this to be unnecessary though. It is possible it was just an ‘off week’, and you can continue trying to add more weight next week.
‘Progress hasn’t stopped, but it’s starting to get harder and harder to get all of prescribed reps now’
If you’re noticing that you’re beginning to move in the direction of a plateau with a particular movement (sets are getting harder and harder to complete) this is another good time to do a stabilization or buffer week preemptively. For example, if you’re prescribed a 10 rep set to failure on hack squats but you notice it becoming really hard to get all 10 reps despite the small increments in load, considering throwing in a buffer week where you intentionally try to get more reps than usual. Maybe with a rest pause method. E.g you struggle to get 10, rest 20-30 sec then crank out 2-4 more reps. Sometimes adding reps (instead of weight) can be an effective way to bust a plateau and give you a bit of a reverse capacity or ‘buffer’ moving into the following week when you do add weight again.
‘Can I experiment with my own movements? ‘
Yes. The program is designed to give you a frame of reference for how to take and implement the principles on your own if desired. With any exercise or movement. Although you will need to play around with finding the correct amount of weight for the movements you choose
Comments
Fit with Juni
I think just 1 or 2 warmup sets. Then 1 set to failure of 5 reps. 2nd set with the same weight till 8 reps.
Necmettin yıldız
Hey everyone, I am a little confused about Bench press set. So how many sets are we doing total ? including warm-ups and working sets.
Fowler Fitness
Yes dropping later today or tomorrow
Anthony Humm
Are you still planning to show a second week for this?
