{"id":16111,"date":"2026-10-24T00:38:43","date_gmt":"2026-10-23T17:38:43","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=16111"},"modified":"2026-10-24T00:38:43","modified_gmt":"2026-10-23T17:38:43","slug":"the-key-to-program-design-diamonds-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=16111","title":{"rendered":"The Key to Program Design. Diamonds? \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<h3>Program Design<\/h3>\n<p>I\u2019m <strong><em>not<\/em><\/strong> going to discuss how to break down and\/or choose the optimal set\/rep schemes for any particular exercise. I\u2019m not going to discuss ideal exercise order. Nor am I going to broach the idea of tempo, rest intervals, super-sets, tri-sets, how many days per week someone should train, or body-part splits vs. full-body vs. upper-lower splits vs. Godzilla.<\/p>\n<p>Why?<\/p>\n<h4>Because none of it matters.<\/h4>\n<p>At least not for most young trainers anyways. Far too often young, impressionable trainers get too caught up in the minutia of program design. Often to the point where they\u2019re stymied or paralyzed and are unable to think \u201cbig picture.\u201d<\/p>\n<blockquote>\n<p>\u201cIt is better to have someone squat past parallel with a 5-1-2 tempo with feet 17 degrees externally rotated; or should I have them deadlift instead using the rest\/pause method with 6, no, 7 seconds rest between each set?<\/p>\n<\/blockquote>\n<p>Some of you reading may be laughing, but scenarios like what\u2019s described above happens <strong><em>all\u2026.the\u2026..time<\/em><\/strong>. Trainers and coaches get too caught up in the methods rather than the means. One of the BIG ROCK themes I often hammer is the idea of exercise variability. How much variety to trainees <strong><em>actually<\/em><\/strong> need?<\/p>\n<p>We\u2019ve all heard the concept of \u201cmuscle confusion\u201d before. To dumb it down to it\u2019s lowest possible dumbness (because, you know, <a href=\"https:\/\/tonygentilcore.com\/2013\/03\/muscle-confusion\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline; color: #ff0000;\"><strong>it\u2019s dumb<\/strong><\/span><\/a>): it can be watered down to the idea that we need to constantly \u201cconfuse\u201d the body in order to make progress in the gym.<\/p>\n<p>We need to go out of our way to change up our exercises every so often so that we don\u2019t stagnate and\/or lose all our gainz and turn into some catabolic ghost. Now, before someone gets all huffy and thinks I\u2019m telling everyone that exercise variety is \u00a0a waste of time, hear me out.<\/p>\n<p>I\u2019m not saying you can\u2019t switch things up every now and then \u2013 whether due to a change of goals or sheer boredom. I understand that sometimes we just need to do something different in the gym.<\/p>\n<p>What I can\u2019t stand is when we have trainers telling people that they <strong><em>have<\/em><\/strong> to switch up their exercises because the body will get used to them and then they\u2019ll be unable to make any progress. The human body is not stupid. And, correct me if I\u2019m wrong\u2026\u2026people back in the day did just fine with <strong><em>just<\/em><\/strong> a barbell. Plenty of people got massive and and in shape with very little variety. I suppose it\u2019s just the nature of the beast when we live in a society where entire conversations take place in 140 characters or less.<\/p>\n<p>Is someone <strong><em>really<\/em><\/strong> going to try to make the argument that if we perform back squats for eight straight weeks \u2013 and we\u2019re\u00a0staying cognizant of progressive overload \u2013 that the body will somehow stop making progress because there\u2019s not enough variety?<\/p>\n<p>Puh-lease.<\/p>\n<p><iframe loading=\"lazy\" title=\"LOTHOR (BUFFY): &quot;PUH-LEASE...&quot;\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/HSqqIOf3pgk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Having said that, I do agree with Chad Wesley Smith in that the more advanced someone gets in their training career (I.e, strong) \u2013 and especially if they compete \u2013 their programming will reflect less variety, because the objective, then, is to hone in on their competitive lifts.<\/p>\n<ul>\n<li>Powerlifters will focus on their competitive lifts: squat, bench press, and deadlift. <a href=\"https:\/\/tonygentilcore.com\/2015\/03\/pause-your-lifts-for-better-performance\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline; color: #ff0000;\"><strong>Their accessory work<\/strong><\/span><\/a> will address a weakness or technique flaw in those specific lifts.<\/li>\n<li>Weightlifters will focus on their competitive lifts: snatch, clean &amp; jerk; with a healthy dose of front squats, deadlifts, and clean and presses.<\/li>\n<li>CrossFitters and Hyroxers, well, they\u2019ll still need to focus on their competitive lifts too. I just don\u2019t know what the hell that is. They\u2019re a bit of an outlier.<\/li>\n<\/ul>\n<p>In his article, <a href=\"http:\/\/www.jtsstrength.com\/articles\/2014\/09\/23\/pyramid-strength\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline; color: #ff0000;\"><strong>The Pyramid of Strength<\/strong><\/span><\/a>, Chad notes that the tip of the pyramid is where advanced lifters will live. They won\u2019t need much variety. This SHOULD NOT be interpreted as there is NO variety (there is!). It\u2019s just not as diverse as many are led to believe for advanced lifters.<\/p>\n<p><strong><em>Yes, they rotate exercise or implement the conjugate method \u2013 but if you take a deep look at what their programs look like, for many advanced lifters \u2013 especially world class, elite level \u2013 they don\u2019t stray too too far from their competitive lifts. Particularly the closer they get to an actual meet day or competition.<\/em><\/strong><\/p>\n<p>Conversely, at the bottom, where the base of the pyramid is wider, this is where most beginners will live.<\/p>\n<p>Here variety is more or less open to interpretation. Using an easy analogy, I find one of the biggest mistakes young athletes make is to concentrate or specialize in ONE sport too soon. I encourage every young kid to play as many sports as possible throughout the year to ensure a more saturated motor learning environment. An environment where there\u2019s no pattern overload and where they can explore new movements and stimuli.<\/p>\n<p>I can see this mentality falling into the strength training side of things as well, but we have to be careful.<\/p>\n<p>Here motor learning is still important and I want to ensure that the BASICS are stressed. Squat pattern, hip hinge, lunge, push-up, core stability, carry, crawl, etc. There\u2019s variety, but it\u2019s still manageable and not crazy. Beginners, for the most part, don\u2019t necessarily need to be too concerned with high bar vs. low bar position on their squat, adding in chains and bands on their deadlifts, or performing board presses to help with their bench lockout.<\/p>\n<p>The pyramid is a great starting point, but I do feel there\u2019s an even better model to emulate, and what I feel is the key to better program design.<\/p>\n<h3>The Diamond<\/h3>\n<p>This is a concept I believe <a href=\"http:\/\/www.powerdevelopmentinc.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline; color: #ff0000;\"><strong>James \u201cThe Thinker\u201d Smith<\/strong><\/span><\/a> first came up with, and something I heard Greg Robins discuss in the past.<\/p>\n<p>Instead of a pyramid, think of program design as a diamond.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/encrypted-tbn1.gstatic.com\/images?q=tbn:ANd9GcTKLNGte0Ee6FO8Xxa2SnGM3nwNJE4MteZdJPZGcITBXba5E0b-\" alt=\"\" width=\"355\" height=\"357\"\/><\/p>\n<p>At the bottom are your beginners, and at the top are your advanced and high-level competitive clients\/athletes.\u00a0Neither need a ton of variety in their training.<\/p>\n<ul>\n<li>Beginners need to learn and master the basics.<\/li>\n<li>Advanced trainees\/athletes need to be concerned their competitive lifts and\/or because they\u2019re so strong, don\u2019t require a ton of variety (or stimulus) to maintain that strength.<\/li>\n<li>In the middle, however, are the intermediates. Not coincidentally this is where most of us (even myself) reside.<\/li>\n<\/ul>\n<p>It\u2019s here where we can be a little more Willy Wonka(ish) and immerse ourselves in the crazy, zany world of variety.<\/p>\n<p>In this stage we\u2019re past being labelled a beginner \u2013 I can hip hinge like a boss, thank you very much \u2013 but we\u2019re not where near the advanced level.<\/p>\n<p>Here is where adding in <strong><em>some<\/em><\/strong> semblance of variety will come in handy and have more of a place. Here\u2019s where maybe switching up from a low bar position to a high bar position on the squat \u2013 to help with staying more upright- can be beneficial. Or maybe adding in chains to work on bar speed?<\/p>\n<p>Here\u2019s where rotating through various deadlift iterations has a place. Maybe your hips come up too fast due to weak quads. If that\u2019s the case, maybe performing some deficit deadlifts will help with that?<\/p>\n<p>Maybe you\u2019re weak off the chest on your bench press. If that\u2019s the case, some dedicated speed\/technique work using sub-maximal weight (55-70%) may be in order.<\/p>\n<p>I don\u2019t know: Maybe it\u2019s Thursday and you just want to blast your biceps?<\/p>\n<p>Whatever the case my be, it\u2019s in the middle of the diamond \u2013 where intermediate lifters reside \u2013 where the concept of \u201cexercise variety\u201d has more applicability and more wiggle room.<\/p>\n<p>Just something to think about.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2026\/10\/the-key-to-program-design-diamonds\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Program Design I\u2019m not going to discuss how to break down and\/or choose the optimal set\/rep schemes for any particular exercise. I\u2019m not going to discuss ideal exercise order. Nor am I going to broach the idea of tempo, rest intervals, super-sets, tri-sets, how many days per week someone should train, or body-part splits vs. &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-16111","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.2 - aioseo.com -->\n\t<meta name=\"description\" content=\"Program DesignI\u2019m not going to discuss how to break down and\/or choose the optimal set\/rep schemes for any particular exercise. I\u2019m not going to discuss ideal exercise order. 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Diamonds? \u2013 Tony Gentilcore - LOUDHDTV","og:description":"Program DesignI\u2019m not going to discuss how to break down and\/or choose the optimal set\/rep schemes for any particular exercise. I\u2019m not going to discuss ideal exercise order. Nor am I going to broach the idea of tempo, rest intervals, super-sets, tri-sets, how many days per week someone should train, or body-part splits vs. full-body","og:url":"https:\/\/loudhdtv.com\/?p=16111","article:published_time":"2026-10-23T17:38:43+00:00","article:modified_time":"2026-10-23T17:38:43+00:00","twitter:card":"summary_large_image","twitter:title":"The Key to Program Design. Diamonds? \u2013 Tony Gentilcore - LOUDHDTV","twitter:description":"Program DesignI\u2019m not going to discuss how to break down and\/or choose the optimal set\/rep schemes for any particular exercise. I\u2019m not going to discuss ideal exercise order. 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