Top-10 Principles

Science has been unable to discover one strength training method that is superior to all others for the purpose of developing strength. Research continues to show that there are a variety of strength training methods that will stimulate improvements in strength and muscle mass.
However, not all strength training regimens will stimulate total-body conditioning results. Furthermore, safety and time investment considerations make some strength training approaches much more desirable and practical.
At The Exercise Coach we are committed to delivering our clients the best strength workout possible. One that is capable of yielding a total-body benefit in a safe and time-efficient manner. This passion has helped us to identify and articulate ten principles that we believe are vital for the best possible individualized application of strength training. Here is a list of the ten principles and a once sentence guideline which summarizes each one.


1. The Challenge Principle – Train at an intensity level that will challenge your body enough to disrupt homeostasis and trigger your body’s adaptive mechanisms.
2. The Progression Principle - Make each session more challenging than the last one.
3. The Ignition Principle - Perform one set of each exercise to the point of volitional exhaustion.
4. The Time under Tension Principle - Reach concentric muscle failure within a prescribed amount of time.
5. The Form Principle - Concentrate on Proper technique each and every repetition.
6. The Perpetual-Effort Principle – Don’t unload while performing an exercise set and don’t rest between sets.
7. The Systemic Principle - Perform about 6-8 exercises per workout which address all of the major musculatures.
8. The Sequence Principle - Whenever possible exercise from the largest to smallest muscles.
9. The Recovery Principle - Strength train 1-3 times per week on non-consecutive days.
10. The Precision Principle - Keep accurate records of performance.