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Principle of Individuality
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Training programs should be developed with each individual’s goals and abilities in mind
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The Role of Genetics
Twin studies show that up to 90% of the variance in baseline muscle mass and approximately 60% of the variance in baseline muscle strength are hereditary (Hand et al. 2007).
A lesser response of muscle phenotypes to resistance training appears to be genetically influenced
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Responders vs. Non-Responders
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When performing a regimented resistance training program over the course of 16 weeks, untrained subjects have highly divergent responses (Bamman et al. 2007):
High responders (25%) – CSA increase of ~50%
Moderate responders (50%) – CSA increase of 20%
Low responders (25%) – minimal to no gains
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Role of Training Experience
Closer to genetic ceiling
Altered hormonal output
Greater capacity to recruit all fibers
Greater capacity to push to failure
Greater capacity to perform high volumes without overtraining
No learning curve (i.e. neural mechanisms)
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Key Point!
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There is no “best” training program, only a best program for a given individual
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A Periodized Approach
Periodization: The systematic manipulation of exercise program variables in an attempt to optimize a given fitness component.
Basis of periodization can be traced to Selye’s General Adaptation Syndrome (GAS) theory.
Body undergoes a tri-phasic response to stress: alarm, resistance, and exhaustion.
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GAS Theory Illustrated
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Application to Periodization
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A properly structured periodized resistance training program maintains performance in the resistance stage (i.e. supercompensation), maximizing results while preventing the body from reaching a state of exhaustion (i.e. systemic overtraining)
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Genesis of Periodization
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Originally developed by Russian strength coaches to prepare their athletes for Olympic competition
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Linear Periodization Model
Traditional linear periodized program is divided into three components:
Macrocycle: generally represents the entire training year, but can vary from several months to up to four years.
Mesocycle: The macrocycle is subdivided into two or more mesocycles that last from several weeks to several months.
Microcycle: Mesocycles are subdivided into microcycles of one to four weeks, where periods of high volume and/or intensity training are interspersed with brief periods of unloading designed to restore and rejuvenate, and can potentiate muscular supercompensation www.workout911.com
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Linear Periodization Illustrated
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Non-Linear Approach
Rather than dividing training cycles over a period of months or years, “undulating” periodization uses a non-linear model where variables are manipulated over short time periods, generally on a week-to-week or even session-to session basis (DUP).
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Non-Linear Periodization Illustrated
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MAX Muscle Periodization
Hybrid Approach
Similar to linear periodization, it includes three mesocycles: a MAX strength phase, a MAX metabolic phase, and a MAX muscle phase.
Consistent with undulating periodization, it employs a technique called "block periodization" where variables are manipulated on a weekly basis.
“Step loading”
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Step Loading Example Hypertrophy Mesocycle 90 80 70 60 50 40 30 20 10 0 Week Week Week Week Week Week Week Week Week Week Week Week 1 2 3 4 5 6 7 8 9 10 11 12 Intensity 16 www.workout911.com
Periodized Hypertrophy Macrocycle
Strength Mesocycle
Metabolic Mesocycle
~8 weeks
~4 weeks
Hypertrophy Mesocycle
~10 weeks
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Strength Cycle Variables
Intensity of load
Rest interval
4 sets per exercise
Recovery
3 minutes
Volume
1 to 5 reps (90+% 1RM)
48 hours between same muscle group, 3-4 days per week schedule
Modalities
Focus on multi-joint free weight movements
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Strength Mesocycle
8 week mesocycle with training segmented into two distinct blocks.
Intensity varied in each block using a step-loading paradigm
4-5 reps week 1
2-3 reps week 2
5-3-1 week 3
Week 4 unload.
Training frequency progressively increased from 3 days/week first block to 4 days/week second block
Addition of assistance exercises in Block 2
Total body routine first block, two-day upper/lower split second block www.workout911.com
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Metabolic Cycle Variables
Intensity of load
Rest interval
3 sets per exercise
Recovery
30 seconds or less
Volume
15 to 20 reps (50 to 60% 1RM)
48 hours between same muscle group,
Modalities
Focus on multi-joint, large muscle group exercises
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Metabolic Mesocycle
4 week mesocycle with training segmented into one block.
Use metabolic techniques to increase training density (circuit training, paired set training, supercircuit training, etc).
Total body routine performed 3 days/week
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Hypertrophy Cycle Variables
Intensity of load 6 to 12 reps (65 to 85% 1RM) Rest interval 60 to 90 seconds Volume per session 6 to 12 sets per muscle group Intensity of effort Progressive overload with liberal use of training to failure Recovery 48 hrs between same muscle group, 3-4 days per week schedule Modalities Employ a variety of multiple modalities 22 www.lookgreatnaked.com
Hypertrophy Mesocycle
10 week mesocycle with training segmented into three distinct blocks that are structured to potentiate the ensuing block.
Intensity varied in each block using a step-loading paradigm. Creates a wave-like loading pattern where a progressive increase in intensity is followed an unloading interval.
Training frequency progressively increased each block, culminating with a “shock” phase in Block 3 that is intended to bring about short-term overreaching
Split routine effective in maintaining total weekly training volume with fewer sets performed per training session and greater recovery afforded between sessions
Variation of exercises throughout mesocycle www.workout911.com
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Exercise Variation: Applied Anatomy
Muscles can have varied attachments that provide greater leverage for varying actions
Muscles are often subdivided into neuromuscular compartments, each with its own distinct nerve branch
Trapezius subdivided into upper aspect (elevates scapula), middle (adducts scapula) and lower (depresses scapula)
Biceps brachii, sartorius, gracilis, biceps femoris, and semitendinosus are all compartmentalized by one or more fibrous bands or inscriptions innervated by different nerves
Muscles should be worked from multiple angles in multiple planes of movement whenever possible www.workout911.com
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Applied Anatomy: Training Tactics
Training angle
Planes of movement
Make one muscle more or less active (only applicable for two-joint muscles)
Multi-joint/single joint exercises
Recruitment changes in different planes of movement
Employ passive tension, active insufficiency
Fibers contract optimally when they are placed in direct opposition to gravity along direction of fiber
Recruitment patterns different when more or less muscle activated
Hand/foot spacing
Alterations in spacing can change line of pull www.workout911.com
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Block 1 Training Protocol
Comprised of four, one-week microcycles training 3 days per week using push/pull split
Week 1: 10-12 reps per set (employ supersets)
Week 2: 8-10 reps per set (employ drop sets)
Week 3: 6-8 per set (employ heavy negatives)
Week 4 (unloading): 15+ reps per set without going to failure
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Block 1 Schedule
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Block 2 Training Protocol
Comprised of four, one-week microcycles training 4 days per week using upper body/lower body split.
Week 1: 10-12 reps per set (employ supersets)
Week 2: 8-10 reps per set (employ drop sets)
Week 3: 6-8 per set (employ heavy negatives)
Week 4 (unloading): 15+ reps per set without going to failure
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Block 2 Schedule
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Block 3 Training Protocol
Comprised of two, one-week microcycles training 6 days per week using shoulders-arms/torso/lower body split.
Week 1: 10-12 reps per set (employ supersets)
Week 2: 6-8 per set (employ heavy negatives)
Recovery phase: After finishing this block, take one to two weeks off only performing light activities (~50-60% of VO2 Max) on most days of the week ▪
Hypertrophy will be maximized during this period
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Block 3 Schedule 86 84 82 80 78 Intensity
76 74 72 70
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Sample Hypertrophy Routine Day One: Chest/Back/Abs Exercise
Sets
Reps
Incline BB Press
4
6-12
Flat DB Press
3
6-12
Pec Deck
3
6-12
Lat Pulldown
4
6-12
Seated Row
4
6-12
Dumbbell Pullover
3
6-12
Cable Rope Crunch
3
6-12
Reverse Curl
3
6-12
DB Side Bend www.workout911.com
2
6-12
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Sample Hypertrophy Routine Day Two: Lower Body Exercise
Sets
Reps
BB Front Squat
4
6-12
DB Lateral Lunge
4
6-12
Sissy Squat
3
6-12
Good Morning
4
6-12
Kneeling Hamstring Curl
3
6-12
Cable Abduction
2
6-12
One Legged Standing Calf Raise
4
6-12
Seated Calf Raise
3
6-12
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Sample Hypertrophy Routine Day Three: Shoulders, Bis, Tris Exercise
Sets
Reps
DB Shoulder Press
4
6-12
Cable Lateral Raise
3
6-12
Reverse Pec Deck Fly
3
6-12
BB Drag Curl
4
6-12
DB Prone Incline Curl
3
6-12
Overhead Triceps Extension
3
6-12
Triceps Pressdown
3
6-12
Triceps Dip
2
6-12
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Cardio and Muscle Growth
Benefits
Increased capillarization facilitates local muscular recovery by enhancing nutrient delivery
Sensitizing effect on insulin function and increased enzyme activity can aid in glycogen storage
Detriments
Combining cardio with resistance training can compromise muscle growth (“concurrent training effect”)
Chronic Interference Hypothesis
Postulates that trained muscles are unable to adapt optimally at the same time morpholocially or metabolically to both strength and endurance training (Mikkola et al. 2012)
Each type of training regimen activates and suppresses specific genes and signaling pathways, and these pathways tend to interfere with one another.
Interference in strength development may also relate to overtraining symptoms induced by a catabolic hormonal environment and chronic muscle glycogen depletion resulting from excessive training volume
AMPK-PKB Switch
Atherton PJ, Babraj J, Smith K, Singh J, Rennie MJ, Wackerhage H. Selective activation of AMPK-PGC-1alpha or PKB-TSC2-mTOR signaling can explain specific adaptive responses to endurance or resistance training-like electrical muscle stimulation. FASEB J. 2005 May;19(7):786-8
A Balancing Act
The key to ensuring that muscle is not sacrificed in a concurrent training regimen is to keep cardio intensity, duration, and frequency in moderation.
Ultimate response depends on individual recovery ability, the type and duration of the aerobic training, and training experience.
Err on the side of caution; Don’t push it!
General Steady-State Guidelines
Duration: 30-45 minutes
Intensity: low to moderate (equating to approximately 60-70% of MHR or a 5-6 on the RPE scale)
Frequency: 4-5 days a week.
General HIIT Guidelines
Duration: 15-20 minutes
Intensity: high-intensity intervals at 8-9 RPE and low-intensity at 4-5 RPE
Work/rest ratio: ~1/1
Frequency: 3 days a week
Cardio Modalities
Running has been shown to be particularly detrimental to strength/hypertrophy gains (Wilson et al. 2012)
Cycling results in less interference
Proper Integration of Science and Art…
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