after you remove all the noise, effective strength training revolves around balancing these three things; frequency, intensity (load), and recovery.

On training days calling for heavier loads with weights you’ve never handled before, it’s not uncommon to rest five to ten minutes between sets.

things like aesthetics, fat loss and all the rest take care of themselves if you focus on improving your performance.

Consistency and persistence can move mountains. Don’t break the chain.

Fighter template + Squat/Deadlift, along with a few sets of push-ups as a finisher is becoming a very popular combo with competitive distance runners using the system.

If you’re running this template long term, I recommend you take a few weeks off every 3-6 months or so to allow your CNS some recovery time. Good time to go on leave.

THOU SHALT REST A MINIMUM OF TWO MINUTES BETWEEN SETS

Tactical Barbell values results over elegant, popular, or attractive appearing methods that may not deliver. Results speak.

For a minimalist approach like Operator, I generally favor substantial compound lifts like the back squat and bench press for the average trainee.