MOVs Methodology: Strength vs Metabolic Blocks

The MOVs system utilizes two primary block types, Strength and Metabolic, which are alternated strategically to enhance muscular hypertrophy, fat loss, cardiovascular capacity, and long-term adaptability. Each block offers a unique stimulus targeting different physiological mechanisms.

Strength Block

Designed to develop raw strength and neuromuscular efficiency, strength blocks are built around low-to-moderate rep schemes (4-8 reps) using 80-90% of 1RM.

Rest periods are longer (90-150 seconds) to allow nervous system recovery. Emphasis is placed on mechanical tension through heavy compound lifts like squats, deadlifts, and presses.
• Rep Ranges: 4-8 reps
• Rest Periods: 90-150 sec
• Intensity: 80-90% 1RM
• Focus: Mechanical tension, CNS stimulation, strength output

Metabolic Block

Built for high-volume fatigue and metabolic overload, metabolic blocks use higher reps (10-20+), shorter rest (30-60 seconds), and circuit/superset structures.

Intensity remains moderate (60-75% 1RM), allowing for sustained time under tension. This elevates heart rate, induces lactic acid buildup, and maximizes caloric burn both during and after training.
• Rep Ranges: 10-20+ reps
• Rest Periods: 30-60 sec
• Intensity: 60-75% 1RM or RPE 6-8
• Focus: Metabolic stress, hypertrophy, energy system development.