Eight dials when the reps get easy — a framework by Ole Wang

Hand-drawn diagram of framework 413, Eight dials when the reps get easy: One dial at a time, then the next rung. — Framework 413 · in one look

How to use it

Stuck at the same reps? Turn one dial at a time: 1 explosive intent, 2 less rest (every minute on the minute), 3 more volume (pyramids), 4 archer reps, 5 assisted one-arm/one-leg, 6 more often (one easy set every hour, grease the groove), 7 a new grip or angle, 8 combos, then a harder order of the same combo.

How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

E Evidence: built from practice. What works for coaches and practitioners. Labelled that way.

Sources

Chris Heria's eight levers (🟠) · tempo: reps from 0.5 to 8 seconds built similar muscle, very slow reps (over 10 s) less (Schoenfeld, Ogborn & Krieger 2015, meta-analysis of 8 studies, 🟢), so "slow reps target slow fibres" isn't needed · see 198 (the ladder) and 196.

Not medical, legal or financial advice.

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