Understanding MPR Basics

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Back to school, back to the books, back to the MPR? Yes! Let’s take advantage of the time of the year to get back to the basics. Instead of getting caught up in the confusing lectures from Coach, let’s try to simplify things:

  1. Understand that the concept of MPR is very simple. 

a. Pick a desired outcome for the target muscle group

MPR cheat sheet:
^8= bigger stronger
8-15=endurance volume
15+ tone

b. Explore repetition and intensity potential.

Pre determine how many reps and what weight you can handle for your desired ranges. You can always choose to start at the low end of the range and increase as needed.

c. Record your data.

d. Repeat this process for 8-12 weeks. 

 You must be consistent with your game-plan in order to meet your goals!


2. Don’t over think this process!

As each 8-12 week cycle that progresses, reflect on a few things:

a. Physical/compositional changes

Visual changes, clothes fit different, DEXA results, weight change, measurements, and feeling better.

b. Progress in volume or intensity

Increases in the weight or repetitions within your MPR

3. Evaluate the completed cycle and re-evaluate your goals, then make adjustments for the next cycle!

Repeat steps 1, 2 and 3.

Remember: We all do the same movements, the same conditioning, but many of us have different goals. Make sure you log your data and hold yourself accountable for achieving your goals.

For more in-depth explanations, read our older blog post about MPR here.