Lesson 3
Choosing the Training Dose
Describe a workout as a dose, see why effort counts and extra sets add less, and progress with double progression.
Same plan on paper, different training
Ollie and Nina both say they 'do squats three times a week'. Ollie does one easy set of bodyweight squats while the kettle boils. Nina does four hard sets holding a 16 kg kettlebell. Same description, completely different training.
Think of a training plan as a recipe. 'Bake a cake three times a week' tells you nothing until you know the ingredients and how much of each goes in. To change the result, you first need to know what's in the recipe.