Sample Strength Training Week (Maximizing Strength Protocol)
A week-long strength training split that integrates eccentric overload, BFR, motor imagery, physiological arousal, and real-time biofeedback techniques described in the Schoenfeld et al. paper.
Assembled by Cited from Ben Greenfield's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
15-
In a protocol
Ben recommends visualizing forceful muscle contractions before sets to prime the nervous system and enhance strength gains.
“Close your eyes for 20, 30 seconds. Do vivid imagery of the lift
BG▶ 27:20Dosage20-30 seconds vivid internal imagery before each set; or 5 minutes per movement on off daysCertaintyexplicitrecommendationMotor imagery before each set (20-30s) and 5 min per movement on active recovery day -
In a protocol
Ben mentions Halo Sport tDCS device for cranial stimulation to recruit more motor units during training.
BG▶ 28:20Certaintyhedgedoffhand mentionBonus: tDCS to amplify motor imagery / motor unit recruitment -
In a protocol
Ben recommends focusing on the eccentric (lowering) phase of lifts with slower tempos or unilateral lowering to maximize strength and muscle gains.
“you are triggering more of the muscle fibers that can handle a heavier load
BG▶ 17:00DosageExample 2-second concentric, 4-second eccentric tempo; or lift bilaterally and lower unilaterallyCertaintyexplicitstrong endorsementEccentric overload via 2-sec concentric / 4-sec eccentric tempo on main lifts -
In a protocol Alternative
Ben mentions the X3 variable resistance band system as a good portable tool for eccentric overload training.
BG▶ 22:30DosageSlow the band lowering speed to maximize eccentric loadingCertaintyexplicitoffhand mentionPortable option for eccentric overload -
In a protocol
Ben endorses BFR training with cuffs/bands to enhance strength gains with light loads by trapping metabolic byproducts in muscle.
“BFR bands still, I think, underrated
BG▶ 24:00DosageExample: 4 sets per exercise of 30, 15, 15, 15 reps with 30 sec restCaveatsBen personally cuffs both arms and legs simultaneously but notes this is not advisedCertaintyexplicitstrong endorsementBFR training on accessory lifts (e.g., leg press, leg extensions, biceps) using 30/15/15/15 scheme -
In a protocol
Ben suggests listening to high-cadence (130+ BPM) aggressive music before lifting to enhance physiological arousal and neural drive.
“130 plus BPM is what's actually been supported in research
BG▶ 30:00Dosage130+ BPM musicCaveatsBen uses sparingly to avoid overtrainingCertaintyexplicitrecommendationPre-workout arousal mechanism -
In a protocol
Ben mentions smelling salts/ammonia inhalants like Nose Torque as a way to acutely enhance arousal before heavy lifts.
“Ammonia inhalants, like smelling salts
BG▶ 30:30CaveatsDo not walk around smelling ammonia all the timeCertaintyhedgedoffhand mentionPre-lift arousal mechanism -
In a protocol
Ben suggests 3-5 deep aggressive breaths before lifting to enhance physiological arousal.
“three to five deep aggressive breaths before you lift
BG▶ 30:50Dosage3-5 deep aggressive breathsCertaintyexplicitrecommendationPre-lift breathing for arousal -
In a protocol
Ben recommends a brief cold plunge (1-2 minutes) before lifting as a physiological arousal mechanism.
“hitting a cold plunge before you actually hit the gym
BG▶ 30:50Dosage1-2 minutes super cold water before liftingCertaintyexplicitrecommendationPre-workout cold plunge for arousal -
In a protocol
Ben recommends velocity-based training with devices like GymAware or Push Band, terminating sets when bar speed drops ~20% from first rep.
“When velocity drops about 20% from your first rep, then you would terminate the set
BG▶ 33:10DosageTerminate set at ~20% velocity drop from first repCertaintyexplicitrecommendationBiofeedback to terminate sets at ~20% velocity drop -
In a protocol
Ben mentions Moxy Monitor NIRS muscle oxygenation device for real-time biofeedback during training.
BG▶ 32:50Certaintyexplicitoffhand mentionReal-time NIRS biofeedback
How this protocol has evolved
Ben presents this as a synthesis of the Schoenfeld et al. paper on maximizing strength, evolving traditional strength training to include eccentric overload, BFR, mental rehearsal, arousal, and biofeedback.