Medicine Redefined 210. How to Build a Training Week You'll Actually Repeat (Training Series, Part 1)
Sep 28, 2026
A practical deep dive into building a training week you can actually repeat. The discussion explores what the latest ACSM guidance says about failure, free weights, machines, and periodization, plus the four pillars of fitness: aerobic capacity, strength, power, and mobility. It also covers RPE, HYROX preparation, workout classes, recovery, injury adjustments, and creating ideal and fallback plans.
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The ACSM Review Deflates Fitness Dogma
- Training to failure, machine versus free weights, and complex periodization did not consistently outperform simpler alternatives.
- Choose tools that allow safe progression and reliable attendance rather than chasing social-media optimization.
Why Beginners Misjudge Training Failure
- RPE and reps in reserve describe effort from opposite directions, but newer lifters often underestimate true failure.
- Beginners told to stop two reps short may actually have five or six repetitions remaining.
Program Training Around The Outcome
- Match programming to the goal: strength uses at least 80% of one-repetition maximum, size uses roughly 10 weekly sets per muscle, and power uses fast 30–70% loads.
- New lifters should start simply and build consistency before adding complexity.