The Importance of Structured Training Programs in Recovery


What if I advised you that by bettering your coaching program, you possibly can dramatically enhance your restoration and your outcomes?

 

Partly one Practice Arduous, Recuperate Tougher of the train restoration collection, I defined that coaching was one in every of many stressors that your physique has to cope with and that stress administration is the important thing technique to rising your capability to coach laborious and recuperate more durable.

 

 

Most of us consider stress administration as the best way to cope with our grumpy boss, stroppy children, empty checking account, or another day-to-day fear. Whereas utilizing methods to handle these sorts of stress is helpful, I’ll concentrate on managing your coaching stress.

 

By focusing your consideration on the enter (coaching stress), you may enhance the output (restoration and adaptation). Sadly, the general public asking me for ideas to enhance restoration have gotten issues backward.

 

They’re desperately attempting to out-recover poorly designed coaching packages crammed with junk quantity.

 

This considering is like shutting the steady door after the horse has bolted. It’s too late.

 

The Rules of Train Program Design

I consider within the significance of program design to achieve your health targets. Your progress can go from good to nice if you happen to appropriately perceive the underpinning rules of program design.

 

I’ve seen this occur in my coaching and with numerous purchasers as I’ve refined my programming strategy.

 

I’ve discovered programming rules that I genuinely consider will take your coaching to the subsequent degree throughout this time.

 

By specializing in delivering environment friendly coaching stress, you make recovering simpler to realize. Nice restoration begins with nice programming.

 

Clever Program Design = Fatigue Administration

However first, let me clarify the way you and so many others, together with my youthful, dumber self, get ourselves right into a place the place our coaching makes a restoration an uphill battle.

 

 

A Exercise Based mostly on FOMO

Many a motivated, disciplined, and hard-training gymnasium rat falls sufferer to coaching based mostly on the Worry Of Lacking Out (FOMO).

 

This FOMO means we attempt to crowbar each conceivable train into our program with out contemplating the toll it takes on our restoration. Days off from the gymnasium turn out to be fewer and additional between as we fear {that a} day with out coaching is a day with out progress.

 

Social media has a big function to play on this.

 

Prior to now, you solely noticed the lifts of different individuals who occurred to be within the gymnasium for a similar 60-90 minutes as you. We now get to see a spotlight reel of individuals’s PRs on social media. Instagram is awash with a whole lot of bizarre, wacky, Frankensteinish workouts as individuals compete for consideration.

 

Consequently, we will examine every little thing we do within the gymnasium to thousands and thousands of others.

 

  • You see one in every of your favourite athletes doing one train.
  • You see one other athlete doing a distinct variation.
  • You see a profitable coach extolling the virtues of yet one more train.
  • You see a star influencer doing a distinct one.
  • That’s earlier than you issue within the workouts you appreciated the look of within the newest article you learn or a seminar you attended.

 

You are feeling compelled to incorporate all of those workouts into your program FOMO on the advantages of every. Taken in isolation, all of those workouts may need worth.

 

Nevertheless, when randomly piled on high of one another, they turn out to be lower than the sum of their components.

 

Some are helpful, and a few are redundant, whereas others merely don’t match your necessities.

 

What they’ve in frequent is that all of them eat into your restoration reserves.

 

Following a program with such a bloated listing of workouts digs an enormous restoration ditch, which even probably the most superior restoration protocols received’t repair.

 

The opposite consequence of social media is the #NoDaysOff B.S. We’ve been led to consider all of us should be up at 5 am for meditation earlier than embracing the grind and going full #beastmode within the gymnasium and workplace.

 

Now I’m not knocking laborious work. It’s important, however brainlessly attempting to push the bounds three hundred and sixty five days a yr is a recipe for burnout and failure.

 

It’s essential to have some downtime to permit your physique to recuperate and adapt.

 

Sadly, the rise and grind mindset has led many gymnasium fanatics to observe coaching plans requiring them to arrange their house within the gymnasium. Coaching seven days every week in all probability isn’t a good suggestion even when it’s your job, and let’s be sincere, no one is paying you to coach.

 

Relatively than feeling responsible about having a number of days every week out of the gymnasium, notice that it’s what you want. This mindset takes self-discipline.

 

When you’re like me, you benefit from the problem of coaching. The gymnasium is part of your routine and doesn’t require motivation or self-discipline. Nevertheless, taking a time off does require some self-discipline.

 

This extra is best strategy finally ends up with you coaching daily, doing too many alternative workouts with far more units than you want.

 

Your coaching is stuffed with junk quantity.

 

I wager you’ve got heard the saying, “You possibly can’t out-train a nasty eating regimen.”

 

You’ve in all probability knowingly advised a pal or colleague eager to lose a number of kilos this and felt smug and self-satisfied whereas sharing your knowledge.

 

Have you ever ever thought-about:

 

  • “You possibly can’t out-recover a crappy coaching program crammed with junk quantity?”
  • “That this is perhaps precisely what you’ve been attempting to do?”
  • “This may very well be the precise purpose you haven’t made any noticeable progress in residing reminiscence?”

 

Most individuals handle this case by persevering with to maintain banging away and specializing in ramping up their restoration. They spend money on all method of restoration modalities however by no means appear to repair the difficulty. That’s as a result of they’ve bought issues backward.

 

As a substitute of coping with the signs of poor restoration, they need to intention for the foundation trigger.

 

Practice Sensible to Maximize Restoration

No matter your bodily targets are, you should prepare to realize them, and you should prepare laborious. It will assist if you happen to additionally ready sensible.

 

Put one other means, sensible coaching is difficult coaching, however laborious coaching will not be essentially sensible.

 

Coaching to construct muscle is fatiguing in nature. Intelligently, planning your coaching means you may handle this fatigue from session to session to permit you to hold progressing.

 

If, nevertheless, each time you set foot within the gymnasium, you go full #beastmode, prepare to annihilate a muscle, and half kill your self, then fatigue will accumulate in a short time—too shortly. Your physique received’t be capable of recuperate and adapt. You’ll have dug a gap too deep.

 

The objective of your coaching will not be merely to recuperate. It’s to adapt!

 

Burying your self within the gymnasium may really feel like the suitable factor to do. It may need a cathartic high quality to it however, it is going to restrict your outcomes if you happen to do it each time. Even with sleep, eating regimen, and stress underneath management, you may solely push so laborious earlier than you break.

 

By flipping your eager about restoration to enhancing it by optimizing the coaching dose, you possibly can dramatically enhance it. This flip in considering means higher coaching, higher restoration from train, decrease harm danger, and higher outcomes.

 

To flip your considering to maximise your restoration, I need you to know 4 elementary rules when designing your coaching program.

 

These rules will go a good distance in serving to you to construct a program that creates probably the most vital potential to your high-quality coaching stimulus and optimum restoration capability:

 

  1. Your private weekly coaching quantity landmarks
  2. Muscle-specific stimulus-recovery-adaptation curves
  3. The stimulus: fatigue ratio of various workouts
  4. Relative depth

 

Minimal Impact Quantity (MEV) and Most Recoverable Quantity (MRV)

Dr. Mike Israetel is primarily chargeable for popularizing the ideas of quantity landmarks. There’s a continuum from Minimal Efficient Quantity (MEV) to your Most Recoverable Quantity (MRV).

 

Inside purpose, extra laborious coaching creates the potential for extra progress as long as you don’t exceed your capability to recuperate. Figuring out your MRV is an instrumental piece of knowledge to know when designing your program.

 

Your MRV has two parts:

 

  1. Your systemic MRV
  2. A physique half particular MRV

 

For instance, from a systemic viewpoint, you may be capable of deal with 5 laborious coaching classes per week with 16 working units per muscle group every week.

 

Be aware. That’s simply an instance; please don’t misconstrue it as an instruction to coach 5 days every week with 16 weekly units per physique half.

 

Having an inexpensive thought of your MRV is significant to creating a framework for constructing your coaching week.

 

Maximize Muscle Stimulation

Physique half particular MRVs can change quite a bit. By digging into this:

 

  • You possibly can refine your program to raise it from good to nice.
  • A few of your muscle tissues may reply in a different way than others.
  • Some muscle tissues may tolerate larger coaching volumes, intensities, or frequencies.
  • Different muscle tissues could get the identical coaching impact from a decrease stimulus.

 

Understanding this lets you program your exercises with an excessive degree of accuracy and effectivity. You possibly can decrease junk quantity and maximize stimulation. This program facilitates higher restoration than treating each muscle group the identical.

 

For instance:

 

  • Your quads may solely tolerate six units executed twice per week for a weekly MRV of 12 units.
  • On the different finish of the spectrum, you may discover your rear delts get an efficient exercise from six units in a session however can recuperate simply fantastic from 24 units per week.

 

In the meantime, your different muscle teams may fall at varied factors alongside the spectrum.

 

With this information, you may modify the weekly volumes and frequencies for every muscle to optimize your coaching break up.

 

In doing so, you’ve gotten additionally elevated your capability for restoration.

 

Establishing your systemic and muscle group quantity tolerance takes time and a spotlight to element however is nicely price it.

 

After getting this info, you may go from following generic, cookie-cutter plans to genuinely individualized programming. Your outcomes will enhance as a consequence.

 

Stimulus Restoration Adaption

Restoration is a return to baseline, and adaptation is when your physique exceeds its earlier baseline to an improved efficiency degree or elevated muscular dimension.

 

You don’t need to simply recuperate from coaching; you need to make diversifications.

 

Very like completely different muscle teams have completely different quantity tolerance, additionally they have selection of their Stimulus Restoration Adaptation (SRA) curves. A number of elements play a task in SRA curves.

 

The important thing factors you should think about are:

 

  • The coaching frequency for every physique half ought to depend upon its SRA curve.
  • Components comparable to the scale of the muscle, its construction, perform, fiber sort ratio, and the muscle harm brought on by coaching affect the SRA timeframes
  • Workouts that place a giant stretch on a muscle are likely to trigger extra harm. This harm extends the muscle’s SRA curve.
  • Workouts with a higher ROM normally create extra vital systemic fatigue, which slows SRA curves.

 

The SRA curve of a muscle is pertinent in figuring out your coaching frequency.

 

In a perfect world, you’d construction your coaching to hit every muscle group once more on the peak of its adaption curve. This structuring means your coaching program won’t be symmetrical.

 

The Importance of Structured Training Programs in Recovery - Fitness, bodybuilding, Recovery, DOMS, Elite Workout Programs, adrenal fatigue, burnout, goal planning, training programs, training frequency, strength program, compound exercises, training stressors, individualized training, The Recovery Guide

Supply: Is Lifting Heavy Weight Vital For Constructing Muscle Measurement?

 

Coaching frequency is a vital coaching variable, and it deserves the eye wanted to optimize your outcomes.

 

When contemplating coaching frequency, a very good start line is:

 

  • Figuring out what number of days per week you may prepare.
  • Establishing what number of robust coaching classes per week is an effective begin to managing your coaching stress.

 

It’s only a begin, although. I problem you to push your self to a better degree by eager about coaching frequency. As a substitute of being happy with answering:

 

“What number of days per week ought to I prepare?” Additionally, reply, “What number of days per week ought to I prepare every muscle group?”

 

Discovering the reply to that may assist you to create the best weekly coaching schedule for you.

 

Your decision-making on the frequency you utilize for every muscle group must be knowledgeable by the elements I outlined within the earlier bullet level listing. Regardless of having a number of elements to think about, the distinction in every muscle’s SRA curve is comparatively small.

 

Whereas small, this distinction is critical.

 

Intuitively, you already know this. You possibly can slim it right down to a matter of days. For bodybuilding coaching, that is normally round 24-72 hours.

 

Analysis signifies that coaching a muscle 2-4 instances per week is finest when your objective is muscle development. Figuring out the place every muscle matches into this vary will permit you to unlock your development potential by coaching every muscle on the good frequency.

 

Some muscle tissues will do finest with two classes per week, whereas others is not going to reply until you push 3, 4, and even 5 x per week.

 

I’ve established the next pointers from years of expertise working with numerous purchasers to give you a place to begin:

 

  • 2 x per week: Quads, hamstrings, glutes, chest, anterior delts
  • 3 x per week: Again, triceps
  • 4 x per week: Biceps, calves, and rear and lateral delts

 

Be aware. These are simply averages based mostly on my expertise; you will have to experiment just a little to seek out your optimum coaching frequency.

 

Stimulus Fatigue Ratio (SFR) Defined

I need you to think about the ultimate idea from a program design standpoint is the Stimulus Fatigue Ratio (SFR).

 

SFR is the quantity of muscle-building diversifications an train can provide you relative to the fatigue it generates and what it requires you to recuperate. Some well-liked workouts have a poor SFR in terms of hypertrophy.

 

The best train creates a excessive stimulus for a low fatigue ratio.

 

Choosing workouts that place rigidity by the goal muscle and fit your construction is a good start line to managing your fatigue ratio.

 

When assessing a possible new consumer’s program, I usually see standard deadlifts, sumo deadlifts, and rack pulls of their plans. These are good workouts if creating deadlift power is the first objective.

 

Nevertheless, these workouts don’t rank excessive if hypertrophy is the objective when you think about SFR.

 

All of them have created substantial fatigue with little muscle-building stimulus:

 

  • They use numerous weight.
  • Necessitate that you simply spend a number of power psyching up
  • Require lengthy warm-ups
  • Drain your physique’s assets shortly whereas offering a adverse return on hypertrophy.

 

Standard deadlifts contain little eccentric loading, sumo deadlifts are only a method to transfer probably the most weight with the least mechanical work, and rack pulls are normally simply an ego journey.

 

Lengthy story brief, they aren’t nice selections to stimulate muscle acquire, and they’ll fatigue you a lot you received’t be capable of do a lot else in your exercise.

 

When you picked workouts with a greater SFR, you possibly can construct extra muscle extra effectively.

 

The right way to Consider SFR

Workouts which have a bigger ROM place a giant stretch on a muscle, require a excessive diploma of talent, coordination, and stability, and it is tougher to recuperate.

 

As a rule of thumb, it’s more durable to recuperate from barbell work than dumbbell work.

 

Dumbbell actions are normally more durable to recuperate from equivalents executed with cables or mounted machines.

 

Good Does Not Exist

It’s vital to know nothing is ideal. There isn’t an train out that creates a muscle-building stimulus with zero fatigue.

 

  • To get outcomes from coaching, you need to work laborious.
  • Arduous work ensures fatigue.
  • You possibly can’t eradicate fatigue, however it’s best to attempt to maximize the stimulus for each unit of fatigue created.

 

Wanting again on the workouts I recognized as generally included in a potential consumer’s packages usually means selecting Romanian deadlifts over standard deadlifts and sumo deadlifts. And selecting rack pulls as superior for hamstring development.

 

Too A lot of a Good Factor

I’m a agency believer that compound barbell workouts must be on the basis of your coaching. This doesn’t imply that dumbbells, cables, machines, and isolation workouts are nugatory.

 

We’ve been brainwashed into considering one of the best workouts are compound barbell ones. On the similar time, these are glorious workouts. They don’t seem to be essentially the only option all the time.

 

The most effective train is the one which finest achieves the specified stimulation.

 

It should additionally consider your bodily capabilities at that second. When you carry out 4 workouts for quads in a leg exercise, doing again squats, entrance squats, hack squats, and leg presses, it’s brutal.

 

These are all undoubtedly nice workouts that create excessive stimulus ranges, however additionally they produce excessive fatigue ranges.

 

After again squats, entrance squats, and hack squats, your legs will in all probability really feel like jelly. Consequently, your efficiency on leg presses would in all probability be pathetic.

 

This fatigue negates their theoretical excessive stimulus worth.

 

Being so drained from the three earlier workouts means you wouldn’t be capable of summon the required psychological willpower and energy degree to create a significant stimulus on the leg press.

 

At this level, they’re an train in producing fatigue for minimal stimulus.

 

Even if you happen to may hype your self as much as give an honest effort on the leg press, there’s a danger that you’d drive fatigue ranges so excessive that you simply’d blow proper previous your quads MRV.

 

You’d dig your self a large restoration ditch that you’d must climb out of earlier than your subsequent leg session. That makes the units of leg presses junk quantity.

 

If you exceed a muscle group’s MRV, you’ve gotten, by definition, exceeded its capability to recuperate. The stimulus is perhaps excessive, however fatigue is even larger.

 

That’s a crappy SFR ratio.

 

This fatigue will decelerate your SRA curve and imply your legs in all probability is not going to recuperate for his or her subsequent session. Choosing these 4 compound lifts appears massive and intelligent, however it’s not. You’d be exerting huge quantities of effort for diminished outcomes.

 

A wiser selection on this instance can be:

 

  1. Again squats
  2. Cut up squats
  3. Leg press
  4. Leg Extension

 

These workouts nonetheless create an satisfactory stimulus, however the fatigue generated is decrease. You additionally transition from advanced, multi-joint workouts, requiring excessive inner stability, to single-joint, machine-based workouts that present exterior stability.

 

Making the most of exterior stability on the finish of a session while you’re fatigued is a clever resolution.

 

It means you can also make the goal muscle the limiting issue with out losing power on stability and coordination.

 

When muscle acquire is the objective, you need the goal muscle to be the limiting issue, not your skill to stay upright.

 

Too A lot Muscle Stimulus Drives Unsustainable Fatigue

Creating numerous rigidity within the stretched place of an train produces a robust development stimulus.

 

A 2014 study had two teams prepare with the identical vary of movement, however the group coaching at longer muscle lengths not solely gained extra muscle however retained extra power and dimension after a detraining interval.

 

The stretch stimulus is an effective purpose to coach with a full vary of movement, however bear in mind some workouts can have the identical vary of movement however completely different ranges of rigidity within the stretched place.

 

Additionally, do not forget that an excessive amount of of a stimulus can drive fatigue to an unsustainable degree. Because of this, the quantity of muscle harm created by a given train must be thought-about when planning your coaching.

 

The stretch closely influences muscle harm underneath load inside an train. Taking the hamstrings for instance, you possibly can examine Romanian deadlifts (RDL) and Mendacity Leg Curls.

 

The RDL locations an excessive stretch underneath load on the hamstrings.

 

In layman’s phrases, the load feels the toughest and heaviest on the backside when the muscle is totally lengthened. RDLs are a wonderful selection, however try to be conscious of the implications of the intense rigidity they create within the stretched place.

 

The RDL is a barbell raise you could load closely. It additionally taxes the glutes, spinal erectors, lats, grip and creates a ton of muscle harm.

 

  • Conversely, the Mendacity Leg Curl challenges the hamstrings of their totally shortened place, and there’s comparatively little stretch underneath load.
  • Consequently, the hamstrings’ muscle soreness and SRA curve are longer when educated utilizing RDLs than Mendacity Leg Curls.
  • Thus, you may solely be capable of prepare hamstrings as soon as per week with heavy RDLs. You may enhance frequency to 2, and even thrice every week, by using Mendacity Leg Curls in different classes.

 

Handle Relative Exercise Depth In opposition to Restoration Reserves

Relative depth is a measure of effort. It’s usually used on a set-by-set foundation to rank how near failure you bought. Reps in reserve (RIR) are a extensively used metric to evaluate this. Two RIR means you stopped a set with two reps in reserve. One RIR equals one in reserve; 0 RIR is while you couldn’t do any extra reps.

 

Typically individuals strategy relative depth from a barely completely different viewpoint; they concentrate on the perceived problem or exertion of a set or coaching session. This is named a Fee of Perceived Exertion (RPE). On the RPE scale, a ten/10 effort is a maximal effort. It’s the equal of 0 RIR.

 

The precise terminology of RIR versus RPE doesn’t actually matter. The purpose is they’re each helpful methods to quantify your effort ranges, the issue of a set, and your exercise. These are all contributing elements to the relative depth of your coaching.

 

Managing your relative depth is usually a useful gizmo to offer an efficient coaching stimulus with out digging too deep into your restoration reserves.

 

Practice to Failure Sometimes

Think about probably the most difficult session you’ve ever executed. Each set is taken to failure. Perhaps even some drop units and compelled reps thrown in for good measure. Recall the way you felt throughout that session.

 

You have been in all probability a sweaty, damaged mess sprawled out on the ground, asking your self why you set your self by this torture voluntarily.

 

Throughout the session, your muscle tissues burning, and waves of nausea washed over you. In the long run, you felt fully worn out, and it took what appeared like an eternity so that you can drag your self out of the gymnasium.

 

If we rank that as a ten/10 effort, I’d counsel you not often hit a ten/10 to make one of the best beneficial properties attainable. A ten/10 session will be helpful if executed sometimes, however it is going to lead you to exceed your capability to recuperate when executed on a regular basis.

 

As a substitute of chasing a ten each session, you in all probability need to hit an 8/10 more often than not. When the time calls and the progress dictates it, dip into the 9-10/10 vary.

 

Go there sometimes, however don’t make it your default setting.

 

When you hand around in the 8/10 vary on common, you already know you’re offering a problem to the muscle tissues, a stimulus to develop, and a stimulus from which you’ll recuperate.

 

  • Do that by taking most units of compound free-weight workouts to 2-3 RIR.
  • Push machine-based compounds just a little nearer to failure by normally staying at 1-2 RIR.
  • Then go full ship on single-joint workouts and repeatedly hit 0-1 RIR.

 

Doing that is nonetheless laborious coaching. It is usually sensible. It permits for restoration. With restoration comes adaptation. Adaptation will be taken as progress on this context.

 

Progress within the weights you lifted, the variety of reps you probably did, the general variety of units you are able to do. Lengthy story brief, it means larger and stronger muscle tissues.

 

The advantages of repeatedly hitting an 8/10 coaching session are:

 

  • It offers an environment friendly stimulus.
  • Classes will be accomplished in 45-70 minutes, and you may keep it up together with your day after a fast bathe and a chew to eat.
  • You possibly can prepare often.
  • You scale back harm danger.
  • You don’t generate a bunch of hysteria about how laborious each go to to the gymnasium is.
  • You make vital beneficial properties.

 

However, hitting 10/10 normally performs out as follows:

 

  • It offers a stimulus.
  • Classes take 70-120 minutes, and it takes you 20 minutes simply to assemble your self sufficient to get within the bathe. Getting dressed occurs in gradual movement. Consuming a meal…overlook it you continue to really feel sick. All advised, it’s about an hour after the session earlier than you’re feeling vaguely human.
  • You possibly can’t prepare as often–restoration takes a number of extra days, and the debilitating DOMS you get imply that coaching 3-4 x per week is the vaguely sustainable most (even that’s pushing it).
  • You enhance harm danger.
  • Most classes require you to psych your self up, use stimulants, and generate a ton of hysteria about how laborious each gymnasium go to is.
  • You’ll in all probability burn out or get injured or each.

 

Coaching like this each session is a false economic system. It takes greater than it provides and limits the general coaching you may deal with.

 

Much less Total Coaching = Much less Beneficial properties

Train Coaching Program Design – Cook dinner to Grasp Chef

To create an excellent program that delivers outcomes and maximizes restoration, it is very important keep away from considering in a vacuum or viewing the world by a straw. The entire coaching variables are interlinked and have a knock-on impact on one another. Discovering the best mix of all of the variables is crucial for excellent outcomes.

 

Components to think about when piecing a coaching program collectively:

 

  • Your whole and muscle-specific coaching volumes
  • Every muscle’s restoration timeframes
  • Train choice and SFR
  • Relative depth

 

When you think about these elements when planning a program relatively than simply following a exercise template, will probably be like going from a prepare dinner to a chef. A prepare dinner follows a set recipe, and a chef makes use of their style and judgment to make micro-adjustments that elevate a dish to award-winning ranges.

 

They perceive how all of the elements complement one another and when just a little extra of 1 ingredient will make all of the distinction. This enables them to take the identical elements and remodel them right into a Michelin star high quality dish.

 

Understanding the coaching rules on this article can elevate you from a coaching prepare dinner to a grasp chef. You received’t need to observe program templates together with your fingers crossed that they work.

 

As a substitute, you’ll know what you should stability each stimulus and restoration to realize excellent outcomes.

 

Do not miss the opposite components of the train restoration collection:

 

  1. Practice Arduous, Recuperate Tougher
  2. The Significance Of Structured Coaching Packages In Restoration
  3. Nature’s Two Most Highly effective Train Restoration Instruments
  4. Energetic, Passive, And Earned Train Restoration Methods


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