The Training E-Book
© 2020 Pheasyque
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Why we teamed up:
Hey there!
Welcome to the Concrete Pheasyque E-Book, we’re so grateful to have you. This book is designed
to hopefully do three things:
1.
Educate you on some basic training principles
2.
Shed light on how we view some topics
3.
Help you further understand why we do what we do.
If we can accomplish even one of these, then we consider that a success. This book is intended to
be informative in nature and is not to be taken as an end-all-be-all with certain training topics.
In the world of fitness, there are multiple ways to reach a desired goal, and as coaches, we use
the best methods that we have learned and adapted to help others do so.
If you have further questions on chapters and topics, we’d be happy to help you with whatever is
tripping you up.
In Strength,
Eugen Loki & Jake Boly
© 2020 Pheasyque
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Table of Contents :
1. True Beginner, Novice, and Intermediate Lifters
2. Compound movements & Accessories
3. Sets, Reps, and Their Meanings
4. Common Terms
5. Principles of Specificity and Overload
6. Muscle Contractions
7. Tempo
8. Rest Times
9. Periodization Basics
10. Program FAQs
11. Cardio Guidelines
12. Nutritional Guidelines
13. References
Concrete Pheasyque Tip: This E-book while informative in nature is designed to
complement the 4-week free programs, however, we set it up to help give you tools on the
above topics that you can then take with you to other coaches and self-created programs!
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Chapter 1: True Beginners, Novice, and
Intermediate Lifters
The True Beginner | < 2-3 months
Let’s define what a true beginner is, first.
Technically, a “true beginner” to exercise is somebody who’s never played any type or sports,
ever. Somebody with zero training experience/background. We’d define it as somebody who’s
been finally contemplating the idea of starting to exercise and start training to either improve
their:
1.
General/physical health
2.
Appearance
3.
Strength
It doesn’t really matter whether you are a kid, a man, a woman or an elder person, and it
doesn't even matter if you think you’re not strong enough to be lifting weights or that you’re too
weak to train, because at this stage, your own perception of self-efficacy isn’t a reliable
judgement parameter. Why? Because it’s either based on past experiences or just mere
assumptions of what you think you are able to do.
You are stronger than you think, and this is your chance to prove it to yourself.
The goal at this stage is to start moving and to slowly progress - strategically - by practicing the
exercises chosen for this specific stage. You won’t be doing too much work here, however, it
will get a little harder as you keep progressing and as you’ll experience an increase in volume
& intensity as the weeks progress.
Reps will be performed slowly in order to really get a feeling of the exercises, through a higher
number of repetitions per set so that you can also learn body awareness in order to develop
movement proficiency.
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This is the core base of the program, and every exercise within will be performed at higher
intensities as the program progresses in difficulty with more challenges. This is done to
increase the stimuli that your body will have to adapt to.
The increment of physical activity is going to be a great boost to weight loss, well-being and
even self-belief, which should be your goal as you progress through this True Beginner
phase!
The Novice | 3 - 12 months
So you’ve learned basic body awareness and you’ve developed a base level of strength. At this
point, you start to transition between true beginner and novice in the gym.
A novice is a fitness enthusiast that understands how to move (to a degree), but still lacks the
accumulation of time spent in the gym, under the bar, and being strategically active. Oftentimes,
novice is defined as time spent training, however, the definition of novice can vary based on
previous experiences in sport and in the gym.
For example, if you’e played sports your whole life, but never physically lifted with a plan, then you’ll
be labeled as a novice, but you’re more than likely further along than a true beginner that just
entered this phase.
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Generally, the novices goals will vary depending on their current training state and their previous
training experiences. Some of the goals the traditional novice fitness enthusiast wants to
accomplish include:
1.
Improve strength
2.
Increase movement proficiency
3.
Change their body composition
4.
Work towards a specific goal (hypertrophy, max strength, power, etc.)
Within the Concrete Pheasyque prescription, the novice program is designed to provide multiple
stimuli and progress you in a calculated way.
At times, novice fitness enthusiasts can overreach because they have yet to develop a full
understanding of their abilities, so our program is designed to support your goals by properly
acclimating you to various forms of progressive overload.
The Intermediate | 1 year +
The intermediate fitness enthusiast will vary greatly and that’s why we’ve defined this
population as being slightly more loose. For many intermediate athletes, they know their
way around the gym with no issue and know exactly what they would like to accomplish,
however, they may not have the depth of knowledge to accommodate their goals.
In the Concrete Pheasyque prescription, we built a program that attempts to help fitness
enthusiasts accomplish multiple goals and it applies various training ideologies in doing
so. For example, this program will help athletes improve their:
1.
General strength + power
2.
Body composition
3.
Autoregulation
4.
Athleticism
5.
Body awareness
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By strategically programming multiple training ideologies into one block, we can begin to
expose fitness enthusiasts to multiple advanced training topics to help them build out their
toolbox. By slowly exposing athletes to things like autoregulation we open up the availability for
further goal selection.
Our goal with this program is to help fitness enthusiasts truly decide which direction they’d like
to take with their training.
How do I know what level I am? What’s my training age?
Training age is defined by the amount of exposure you’ve had in the gym over the course of
your career. Generally speaking, training ages can vary greatly because not all time spent
training is created equal.
For example, a year spent working with a trainer/coach and learning will weigh heavier than a
year spent bouncing around the gym without a clue.
When assessing your training age, we recommend using your best judgement and relating it to
the time you’ve spent training. Often times, only using time to define a training age is not
enough. However, it can be a useful tool to help get you started. Below are general time
guidelines we’d use to define populations.
•
True Beginner: <2-3 months
•
Novice: 6 months - 1 years
•
Intermediate: 1+ years
After you’ve established the time you’ve spent in the gym, then relate that to your abilities and
try to be objective with yourself.
Chapter 2: What Are Compound Movements and
Accessories?
In their most simple definition, compound movements are multi-joint movements such as the
squat, bench press, deadlift, and overhead press.
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The Concrete Pheasyque programs all involve compound movements to start off workout days, then
have accessories that follow to support that compound.
We like to think of compound movements as being the base of the pyramid, then the accessories that
follow are the building blocks that complement it.
If you’re brand new to training or structuring workouts around compound movements, then a great way
to start thinking about them is to rank each exercise in a tier-like fashion.
For example, bigger exercises, and
compound movement variations are ranked
higher in the tier system, while more singlejoint, isolated accessories are lower.
For example, higher ranked accessories
could be the barbell row, leg press, and
good morning.
Then as you work your way through the
program, the accessories will continue to
become much more isolated in nature.
Why is this useful?
Ranking accessories in a tier-like fashion is useful for two main reasons. First, it helps you plan
workouts that fall in-line with how much energy you project to have at various points. For
example, you don’t want bigger, more energy and focus demanding accessories as the final
movement in a workout because you might not have the energy to push them in the way you’d
like.This can limit your growth and put you in a high-energy demanding position when you
simply don’t have the resources to match the tasks at hand, AKA because you’re already tired!
Fatigue increases linearly during the workout, and as this occurs, our ability to exert high levels
of force decreases, which can hinder progression.
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Second, it forces you to think of workouts from a strengths and weakness mindset. If you rank
every accessory in a tier and you notice that in one of the tiers a few of the exercises for a body
part feel exceptionally harder than some of the others, then you can ask yourself, why is that?
More than likely that could be a lagging area
that is present, hence why those movements feel
incredibly tough when they’re not demanding
from an energy perspective. For example, I have
hip stability issues, so recognizing that unilateral
work is tougher for me allows me to rank
exercises accordingly (I put them higher in my
program because they need more attention).
Let’s go through a couple examples below
from some pretty routine workout days.
Compound: Squat
Compound: Deadlift
Compound: Bench Press
Tier-1: Walking Lunge
Tier-1: Block Pull
Tier-1: Incline Bench Press
Tier-2: Split Squat
Tier-2: Barbell Row
Tier-2: DB Bench Press
Tier-3: Goblet Squat
Tier-3: Pull-Up
Tier-3: Skull Crushers
Tier-4: Hamstring Curl
Tier-4: Lat Pulldown
Tier-4: Push-Ups
When it comes to ranking your accessories in tiers, we’d recommend going about the process in
three ways (listed below) and choose the method that makes the most sense to you when it
comes to ranking your accessories. You can even blend multiple methodologies together, as
that’s what we’ve learned to do over our career!
1.
Prime Movers
2.
Energy Expended
3.
Number of Joints Used
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It doesn’t matter how you rank your accessories, what matters is that you do so consistently for
every program in a way that makes the most sense for your programming and your needs. For
example, we rank accessories by muscles and energy expended. This personally helps us
partition our programs with a muscular and energy expenditure focus.
Chapter 3: Sets, Reps, Volume, Intensity,
and Their Meanings:
In the gym, there are handfuls of universal terms that are worth getting familiar with. In this
chapter, we’ll cover some common training terms and briefly define them with some context to
explain why they’re important.
Sets: The amount of times you’re going to perform a specific task (rep).
•
Okay, everyone knows what a set is, but sets can mean a few things and it’s important to
acknowledge how your program uses them. Set usage can help dictate training goals.
Reps: The task-specific movements performed within sets.
•
A singular rep is typically defined as a single task-oriented movement, but a rep can also
be a group of multiple task-oriented movements. For example, a renegade row with a
push-up is one rep, even though they could be considered two or three individual reps.
Volume: Accounts for the total amount of work performed on a time-specific basis.
Volume can have different definitions, but for the purpose of this eBook, we’re going to use the
definition of Volume intended as Volume Load.
Typically, volume will be equated by accounting for total sets, reps, and load. Volume can be
used on a daily, weekly, and block basis, or be defined by a specific amount of time.
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Intensity: The way a movement is scaled when it comes to achieving a desired energy exertion.
•
Intensity can be defined by percentages (%) of one’s 1-RM, RPE, RIR, or by even more
nuanced methods such as changing range of motion, time under tension, and so forth.
Essentially, intensity can have multiple meanings and it’s up to you and your coach to
discuss how you plan to use intensity to track progress towards adaptations.
Now that we’ve defined what sets, reps, volume, and intensity are, it’s time to acknowledge how
they can be used in a program.
When explaining these terms to clients and how they relate to what they’re doing, I prefer to
keep it simple and define them as below,
Sets, reps, volume, and intensity are all byproducts of a task-specific goal, and are
modified based on the training adaptation.
Basically, consider the goal you’re trying to achieve in the current moment. Once you’ve done
that, then you can understand how your coach is using the above variables/how you can
program them accordingly for yourself.
Similar to accessories, I like to place intensity and volume into a hierarchy for certain goals.
Some coaches use different means of writing programs for particular goals, but this is how we
like to think about volume and intensity, which will then dictate sets, reps, exercise selection, rest
times, and so forth for a training block.
Strength
Hypertrophy
Conditioning
Intensity
Volume
Volume
Volume
Intensity
Intensity
In our opinion, this is the most simple way to think about programs and goals. If you can define
which variables are the most important within volume and intensity, then you can dive into the
details of progressive overload that can fine-tune the above two variables to your needs.
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Confused? Don’t worry, we got you.
Remember, above we mentioned that volume and intensity can have multiple meanings. This is
where the art of programming truly becomes apparent and having a knowledgeable coach that
understands progressive overload helps.
Let’s go through an example,
Let’s say you have a goal of hypertrophy and increasing the size of your muscular frame. You’ve
defined that increasing volume should be your primary focus for your next training block and
intensity will come in second, great, so now what?
Stop and take it a step further, let’s define how you want to increase volume and scale intensity
without burning out. Essentially, let’s define how you want to progressively overload the body.
Below, I’ll provide a couple ways you can scale volume and intensity below:
Volume
1.
Total Daily Sets x Reps
2.
Training Sessions In a Week
3.
Physical Time Spent Lifting
Intensity
1.
Weight Lifted
2.
Time Spent Performing Certain Exercises (Time Under Tension)
3.
Changing Angles/Using Variations
Generally, I like to focus on one or two variables within volume and intensity and relate them
together. This then helps the whole flow of your program from the exercises selected, intensities
used, amount of training sessions needed, and so forth.
Progressive Overload: A calculated stress placed on the body that can be defined, scaled,
and tracked. Many athletes think progressive overload is just adding weight, but in reality, it’s
any change in stimulus that can be thoughtfully managed and tracked.
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Chapter 4: Common Terms :
Superset: Two sets performed back-to-back with a time frame oriented break between
them.
Giant Set (Circuit): Three or more exercises performed one after another.
Concentric: A movement that results in the shortening and contraction of a muscle.
Often times, this will be lifting an external load against gravity.
Eccentric: A movement that results in the lengthening of a muscle. Typically, eccentric
contractions will take forms of resisting gravity.
Isotonic: A static position that creates a constant force being produced into an
immovable object.
Isometric: A static contraction that results in force production, but has lack of concentric
and eccentric properties.
Isokinetic: A resistance that remains constant through each movement phase.
Overload: The concept of producing a stimulus that is designed to overload what a
system is capable of.
Specificity: The concept of training and allocating resources that are tailored to an
activity, sport, or individual.
Rate of perceived exertion / RPE: The idea of autoregulating training in accordance to
intensity and daily readiness.
Progressive Overload: A training concept that focuses on gradually increasing a
stimulus to facilitate a trainable and scalable adaptation.
Tonnage: Total amount of weight that is lifted in any given timeframe.
Variable Resistance: Resistance that is subject to change throughout a movement or in
different planes of motion.
Accommodating Resistance: Additional external resistance that is added to a set,
prescribed weight.
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Chapter 5: Principles of Overload and
Specificity :
The overload and specificity principles are two of the most fundamental concepts in all forms of
strength training and sport. These principles are crucial for athletic success and have a high degree of
overlap between their use in training and success in competition.
Think back to the first time you picked up a weight in the gym and how difficult it was. As time passed
and you improved with that weight, you likely began to add more weight, sets, and reps. What you
probably didn’t know at the time was that you were naturally practicing both the overload and
specificity principles.
Essentially, you were adding an increased stimulus to the task at hand to achieve a desired specific
effect, whether that be strength, size, endurance, or power.
•
The Overload Principle: Adding more to whatever stimulus you’re performing to achieve a
higher and progressed adaptation.
•
Principle of Specificity: The type of training being performed should be relevant and within
the skillset to one’s sport and goal.
In strength sports, both of these principles need to be present in order to progress in a calculated and
well-paced manner. And while these principles are extremely important for all lifters, they’re especially
important for strength athletes who solely compete in one strength sport, as they need both overload
and specificity to reach the top of their game.
Throughout everyone’s lifting careers, the importance of each principle will shift in and out of the
center spotlight based on factors like current goals, competition timelines, and training statuses.
Coaches and athletes can both greatly benefit with broadening their understanding of the overload
and specificity principles.
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The Overload Principle :
In strength training, most understand the overload principle as progressive overload. This term
defines the concept of progressively adding to a desired, goal-oriented training stimulus. There are
multiple forms of training stimuli, some of the most common in strength training including strength,
power, hypertrophy, and endurance.
The overload principle is relatively easy to understand at its core. As you train consistently and
grow, you need to continually work harder in order to progress. However, this principle can easily
get misconstrued without acknowledgement of context — and that’s where it gets a little more
complicated.
The Overload Principle In Research
In the research setting and the gym, the overload principle can be applied in a variety of ways.
Typically, research applies the overload principle to training protocols in the form of manipulation
of volumes, intensities, and frequencies (1, 2, 3). These are typically the three main variables
that athletes and coaches apply to training in order to facilitate a desired training adaptation.
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However, it’s worth noting that overload can be applied in MULTIPLE ways, but for the
sake of brevity, we’ll only discuss a few in this book.
When it comes to effectively applying the overload principle in strength training, research has
suggested that coaches and athletes should aim to accomplish an optimal dose-response
relationship (4). In layman’s terms, this is essentially understanding the importance of
individualization and objectivity when assessing what loads, volumes, and frequencies an
athlete will respond best to.
In this chapter, the overload principle will be discussed in the context of progressing intensity,
volume, and training frequency. As mentioned above, these three variables tend to be the most
important when muscular strength, power, and endurance are the goals.
Prerequisites of the Overload Principle :
In order to properly apply the overload principle in training, athletes should strive to be proficient
in a few crucial training characteristics. Wait — prerequisites are needed before applying the
overload principle?
Yes, think about it this way: if the goal is improving strength in the back squat, but form is
lacking and strength levels are unknown, then how can one properly progress? This is often why
many beginners will spin their wheels following haphazard plans towards training. Below are a
few foundational concepts that can be useful to possess before applying the overload principle.
•
Proper form — In order to properly progress in any movement or sport, one must have a
baseline understanding of the form that is required to perform the task at hand, aka
possess efficient movement patterns.
•
Foundation of Strength — To overload strength properly, there has to be an
understanding of current strength levels and capabilities.
•
Training History — In order to lay out a well-thought out plan, training history is
important when noticing trends with individual strengths and weaknesses.
Training Goals — Current training goals are another prerequisite needed in order to
properly apply the overload principle.
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Overload Principle Reminders :
On top of prerequisites, there are a few overload reminders that athletes and coaches should
always keep in mind. These will be highly variable on a case-by-case basis and they may not all
apply at one time.
1. Patience — There are multiple ways to apply overload in training. Be patient and choose one
or two variables to progress with in each training cycle. Large changes with multiple variable
shifts made all at once can leave one guessing where improvements have been made.
•
Example: Trying to decrease body fat, improve 5k time, build a higher powerlifting total,
and start the sport of weightlifting all at once. Pick one or two goals and fully immerse into
them for a full training cycle.
2. Non-Linear — In addition to the point of patience, it’s important to understand that the
overload principle is not always linear.
Example: Strength stops increasing or becomes stalled when working with a certain rep and set
scheme.
3. Newbie Gains — The concept of newbie gains in the gym is defined as the sharp strength
increases beginners experience when starting their training journey. New trainees often
experience drastic increases in neurological and strength growth mainly through the
development of motor skill learning and faster rate coding (the firing rate at which the nervous
system recruits muscle fibers). The force exerted by a muscle during voluntary contraction
depends on the number of motor units recruited: in a nutshell, as we get more efficient at the
exercise, our nervous system is able to recruit these motor units at a faster rate and exert greater
force, so it’s important to capitalize and build a foundation with the overload principle early on..
Example: New powerlifters following a well-made program, as opposed to haphazardly training
and loading.
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The Importance of Individualization With the Overloading
Principle :
This importance of individualization will be discussed further in the periodization chapter,
although, it’s important to briefly mention this concept before diving into the overload
applications. As athletes progress in their training careers there will be a heightened
understanding of one’s body and its capabilities. By establishing a strong dose-response
training relationship, athletes can properly assess how much volume, intensity, and frequency,
among other factors, they need in order to progress with the overload principle (2).
For strength athletes specifically, this is crucial to understand. Often times, the overload
principle will go hand-in-hand with the concept of autoregulation, or one’s ability to self-gauge
their body’s current training capabilities.
Muscular strength, power, hypertrophy, and endurance will all require different increases in
various training variables. By individualizing and relating one’s training needs and goals, then
the overload principle can be applied most effectively.
What the Overload Principle Looks Like In Strength Training :
1. Intensity & Volume
In this chapter, we’ll cover two basic ways the overload principle can be applied to strength
training. The first way we’ll cover is with intensity. Training intensities are often percentages
based on the amount of weight on a bar relative to one’s true or prescribed 1-rep max (1-RM).
Intensity can also be dictated by things like rate of perceived exertion (RPE) and reps in
reserve (RIR). Essentially, there are multiple methodologies when illustrating a plan and
progressing training intensities with the overload principle.
The overload principle and intensity will entail a steady and calculated increase of weight
over time. As mentioned above, this can come in multiple forms, for the sake of this book
— we will lay out intensity with training percentages.
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Example: Back Squat 1-RM = 200 lbs
•
Week-1 5x5 = 60% / 160 lbs
Week-2 5x5 = 62% / 164 lbs
•
Week-3 5x5 = 64% / 168 lbs
In the example above, set and rep volumes remained consistent, but intensity is progressively
overloaded to accommodate for the desired training stimuli, which in this case would be overall
strength.
Another way one can apply the overload principle to their training is with the manipulation of
overall volume. An increase in volume will improve work capacity, overall work output, muscular
hypertrophy, and strength. In the gym, volume accumulation is the summation of reps, sets, and
weight lifted during a workout.
Volume = Sets X Reps X Weight Lifted
When it comes to progressing with resistance training, remember, volume and intensity
alterations often go hand-in-hand (5). Overall training volume can be increased by the
alteration of sets, reps, and intensities.
Example 1: A beginner wants to improve their overall squat workload.
•
Week-1 3x5 = 80% / 160 lbs = Volume: 2,400 lbs lifted
•
Week-2 3x6 = 80% / 160 lbs = Volume: 2,880 lbs lifted
•
Week-3 3x7 = 80% / 160 lbs = Volume: 3,360 lbs lifted
Example 2: A powerlifter wants to improve their lower body hypertrophy in the squat.
•
Week-1 3x10 reps = 80% / 160 lbs = Volume: 4,800 lbs lifted
•
Week-2 3x11 reps = 82% / 164 lbs = Volume: 5,280 lbs lifted
•
Week-3 3x12 reps= 84% / 168 lbs = Volume: 5,760 lbs lifted
A caveat worth noting in the two examples above is that overall training volume increased in both
the intensity and volume examples, however, the overload principle’s intent shifted. So while
volume accumulation was higher in both examples, the manipulation of training variables had
different purposes.
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Principle of Specificity :
The specificity principle is arguably one of the most important factors to consider as you
progress in your strength training career. The specificity principle states that as one progresses
in their sport and goals become more specific, then training should reflect that.
In layman’s terms, as you develop as an athlete and pursue a specific sport, then you should
train with methods and movements that will have high carryover to said sport.
Powerlifting
Weightlifting
General Strength
In strength training, the specificity principle will present itself as exercises and training methods
that are prescribed and used accordingly to their relevance to one’s overall training goal and
strength sports. Basically, it’s the calculated prescription of training practices that are relevant to
one’s sport and end goal.
Some example in strength sports would look like,
•
Powerlifters train primarily the big three (squat, bench press, and deadlift) and train
variations/accessories that will improve these lifts.
•
Weightlifters train the clean & jerk and snatch, and choose variations/accessories to
improve their skill in portion of the lift.
•
CrossFit athletes will train movements often prescribed in workouts with goals focused
on strength, work capacity, and power.
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Another useful example of identifying the specificity principle in practice is assessing the
differences between a beginner and elite powerlifter's program. There will be stark differences
between the two that are catered to each individual. These differences are based on the best
practices to maximize one’s specific training goal.
General to Specific Training :
The specificity principle, like the overload principle, is essential for training success and should
be used accordingly to one’s current training state. For example, beginners will benefit in
different ways compared to experienced athletes with the use of the specificity principle.
In strength training, athletes can improve their ability to use the specificity principle by furthering
their understanding of movement patterns and by building a foundation of strength, power, and
endurance. These factors can all play an important role in assessing the direction in which one’s
training should progress as they begin to develop more specific training goals.
This is why beginners who just learned how to bench press are not doing things like board
presses. That activity is highly specific in nature and would not have as much carryover as
simply performing a normal bench press.
•
Beginners → General Training
•
Experienced Athletes → Specific Training
As an athlete progresses through their career and experience is accumulated, then the use of
the specificity principle will increase. In strength sports, experience and specific training
practices tend to move in the same linear direction.
However, the reasoning behind this is a little more complex than that, and without a full
understanding of what’s going in various [strength] training settings, then a coach and athlete
could be leaving gains on the table.
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Specificity — while easily digestible at face value — becomes increasingly more complex in
normal sport settings. Outside of simply training movements that closely replicate the skills
being worked on, specificity training can also account for things like,
•
Sport Type (Single or team)
•
Types of Movements Used In Sport (acceleration, deceleration, etc.)
•
Muscle Type
•
Activity Type (aerobic or anaerobic)
•
Gender
•
Mental Readiness
•
Daily Stress Levels
•
Diet & Sleep
All of these factors can impact an athlete’s performance on a day-to-day basis and accounting
for them and the individuality of every athlete can help guide training oriented towards a specific
adaptation.
In the section below, we’re going to reference examples directly applicable to strength sport
settings.
A Top Down Approach to Specificity :
On the surface, specificity is pretty straight forward — choose exercises that closely resemble
and progress one towards their training goal and sport — but what exactly is going on?
In the gym setting, different movements, volumes, intensities, and frequencies are trained in
order to progress towards specific training adaptations. Whether the goal be maximal strength,
relative strength, speed, hypertrophy, or endurance, then best practices will be used by athletes
and coaches to achieve and reach those goals.
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Since the first use of specificity in sport, our knowledge and understanding surrounding this
topic has grown and is still growing, especially in the gym setting. In a 2009 review assessing
the current literature on specificity, study authors suggested that specificity is multifaceted and
assessed the concept in three categories including (6),
1.
Energy Systems
2.
Muscle Contractions
3.
Skills
Authors suggested that the summation of these three physiological components can best
educate coaches and athletes on how to train to reach desired adaptations. Let’s look at how
some of these can be directly applied to strength sport settings.
1. Energy Systems
Energy systems serve as the bridge between how our body uses energy and its performance in
sport. If a sport requires a high-level of displacement for certain energy systems, then athletes
should train to improve those said energy systems.
For example, weightlifting requires multiple explosive bouts of activity. Typically, the ATP-PC will
be the energy system contributing to a majority of these movement’s successes, so training this
energy system often will have a highly specific carryover to weightlifting.
There are three major energy systems in the body, which can be seen below. Each energy
system below will play some role in every activity we perform, but their emphasis will shift on
their demands.
Energy Systems
•
ATP-PC Energy System: Anaerobic energy system.
•
Glycolytic System: Slightly longer in duration than anaerobic energy system.
•
Oxidative System: Aerobic energy system.
If we apply energy system knowledge to the principle of specificity, then we can make
suggestions for best training methods for high carryover to performance.
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2. Muscle Contractions
In the 2009 review, researchers also suggested that how a muscle functions is important to
consider when training for specificity (6). For specificity training, multiple attributes of the muscle
should be accounted for to construct best training practices.
•
Contraction Type (concentric, eccentric, isometric)
•
Muscle Fiber Type (fiber percentage that [most heavily] occupies a muscle)
•
Velocity of Contraction
•
Anthropometrics of Individual (limb length, frame, and angles of joints)
With a baseline understanding of these muscle attributes best exercises can then be selected
along with sets, reps, and training practices to best suit an adaptation.
Contraction Type
In resistance training, we train multiple forms of muscle contractions on a regular basis. Below is
a quick reminder of the different forms of muscle contractions,
1.
Concentric — Shortening of the muscle
2.
Eccentric — Lengthening of the muscle
3.
Isometric — A static hold
These three contraction types are trained to some degree in nearly every movement performed
in the gym, however, when specificity is the goal they can be taken a step further. What does
this look like in practice?
Powerlifting Example:
•
Goal: An athlete wants to improve their competition bench press, but struggles with the
pause at the bottom.
Specificity In Practice: Tempo training, use of pauses, or coach performs commands during a
training set.
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In the above practices, eccentric and isometric muscle contractions are taking a majority of the
focus, as these in theory will produce the highest carryover to the athlete’s training goal —
improve their competition bench press.
Weightlifting Example:
•
Goal: An athlete wants to improve their jerk stability when working towards higher clean &
jerk percentages.
•
Specificity In Practice: Block jerks, holds at lockout, or drop jerk lockouts.
In the weightlifting example, the main focus is a strong concentric contraction followed by an
isometric contraction. Thus, the specific training practices are working to improve both of these
specific contractions.
Muscle Fiber Type
Muscle fiber type can also be a useful factor to consider when training for specific adaptations.
From what research has suggested about muscle fibers, every muscle and type of athletes will
contain different amounts of muscle fibers (8, 9).
There are essentially three main types of muscle fibers and these include,
1.
Type I — Slow Twitch Fibers
2.
Type IIA — Fast Twitch Fibers
3.
Type IIX — Ultra-Fast Twitch Fibers
Each of these fiber types will function differently, so training muscles accordingly to their suggested
predominance can be useful to facilitate training adaptations. This is why you see athletes like
weightlifters often training with methods to improve their fast twitch muscle fibers.
Dr. Andy Galpin, author of Unplugged and professor at CSU Fullerton, explained that one way to
understand muscle’s and their potential to possess a certain type of fiber is to think — Structure
equals function.
This essentially means that muscles will possess the majority of fiber types based on their purpose
(postural, force producing, etc.). For example, the erector spinae possesses
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high levels of Type-I muscle fibers, and this is often suggested to be the case because they’re a
postural muscle (9). The quads, on the other hand, will possess a mixture of muscle fibers and
more Type IIA fibers at that, as their purpose is to produce varied levels of power to propel the
body in different directions.
In respects to muscle fibers and the specificity principle, there is merit in considering the overall
training goal and the muscles being addressed. By acknowledging what a muscle does on a daily
and physiological basis, then training can be best structured to suit a muscle’s best hypothesized
training response.
Basically, if there’s a baseline understanding of the fiber types which a muscle most likely
possesses, then sets, reps, and intensities can be structured accordingly. Some examples in
practice can be seen below,
•
Postural Muscles (Often Higher In Type-I Fibers) Benefit with higher rep sets with lighter to
moderate loads to increase work capacity and muscle fiber density.
•
Muscles That Possess a Mixture of Fibers Benefit with a variety of sets, reps, and loads to
improve strength, power, and work capacity.
Research is still sparse when providing exact guidelines for training certain types of muscle fibers
for a specific goal. However, applying a baseline understanding of a muscle’s structural purpose
and the training being used, then one could increase their training’s efficacy.
Research is still sparse when providing exact guidelines for training certain types of muscle fibers
for a specific goal. However, applying a baseline understanding of a muscle’s structural purpose
and the training being used, then one could increase their training’s efficacy.
Velocity of Contraction
The velocity of a muscle’s contraction entails how fast the concentric and eccentric portions will be
during times of competition. A great example of this is how quickly a weightlifter must move in the
Olympic lifts. Thus, in order to specifically target and improve the fast rates of contractions that
weightlifters use in competition, then training should reflect similar velocities.
Another example is how velocity based training is becoming increasingly more popular in
powerlifting. By using speed as a metric, athletes and coaches can then shift intensities, reps, and
sets to facilitate a desired speed for a dictated movement.
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For example, if a powerlifter is training a heavy squat double at 93%, and they want the speed to
be similar for each rep to indicate mastery of this intensity, then they could use velocity of
muscle contractions to purposely train.
Anthropometrics
The idea of training specifically for
anthropometrics entails accounting for one’s
body architecture. In this respect, it’s a great
idea to consider how limbs, joints, and the body
move on a normal basis and in sport. If these are
accounted for, then thoughtful training can be
used to optimally strengthen the body based on
everyone’s individualities.
3. Skills
Skills include the movements that directly — or
closely — reflect those used in competition. For
a powerlifter, the practice of skills would include
training the squat, bench press, and deadlift.
Outside of the gym, skills could also be defined
as the summation of attributes that one requires
to be successful in their specific sport (ex:
tumbling for a gymnast, stick handling for a
hockey player, and so forth). Then within these
practices, skills can be broken down even
further into categories like coordination, power,
balance,
strength, and endurance. The complexity of sport makes practicing skills incredibly important for
success.In strength sports and the gym, skills are often defined as the movements practiced in
competition. From this point of view, specificity would assess how closely an exercise resembles the
competition movement.
For example, training a squat similar to how it's performed in competition would rank as the most
specific for a powerlifter, while performing something like a box squat would be less specific. Both
movements will indefinitely have carryover to improving one’s squat and are specific, but one more
closely reflects the direct competition squat.
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There are multiple ways coaches and athletes can address a movement’s specificity to one’s
overall training and competition goal outside of categorizing specificity by the exercise itself.
Below are a few additional ways coaches and athletes can categorize a movement’s specificity,
•
Range of Motion
•
Tempos and Pauses
•
Equipment Used
•
Accommodated Resistance Used
•
Commands
•
Sets, Reps, and Intensities
Something to remember with specificity is that not all training is created equal, and failure to
acknowledge this can be counterproductive to one’s training of specific skills.
If a powerlifter or weightlifter want to improve their competition lifts (skills), then they should aim
to perform those skills and their variants
SAID Principle
As important it is to understand all of the underlying physiological adaptations that take place with
specificity training, it’s also a good idea to highlight the theories behind this training ideology and
its application. Introducing the SAID Principle.
•
S — Specific
•
A — Adaptations
•
I — Imposed
•
D — Demands
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The SAID Principle states that how we train and the stresses we place on the body will influence
specific adaptations. Essentially, it’s a principle that takes all of the physiological aspects above
and applies them in a practical, functional way.
Thus, if a weightlifter wants to improve their competition snatch (1-RM), then they should train
using methods that closely replicate the competition snatch. In practice, this will look like
training sessions with heavy singles, doubles, and highly-specific technique work. Note, this
isn’t to say doing higher rep won’t work, or other power training methods won’t increase one’s
competition snatch, but direct carryover will be different.
A perfect example of the SAID Principle in application is to follow the progression of a
powerlifter’s program in lead up to a meet. The training blocks that are further out from the
competition date will often include higher rep work and accessories tailored to the competition
lifts. Then as the athlete gets closer to their competition date, blocks start to become much more
finite in exercise selection with lower reps and higher intensities used on the main lifts. Every
block entails specificity training, however, the scope shifts from wide to narrow to facilitate the
highest potential adaptation one can achieve.
In the gym, arguably the most important aspect of the SAID Principle is understanding the intent
in which a training methodology is being used. Exercise selection and workout structure should
all reflect an athlete’s overall goals in a fashion that best suits their current training state, history,
and needs.
Putting It All Together
Theory to Application
The above three concepts of energy systems, muscle contractions, and skills are not intended
to overcomplicate the training process. In reality, what’s most important is identifying the why
behind programming movements for a specific training adaptation, then testing that why,
retesting it, and progressing by the best means possible — utilizing the SAID Principle.
If one can understand the above three physiological aspects of specificity training, then training
can be broken down by movements, reps, sets, and methodologies to best achieve a specific
goal. In this respect, the three concepts will all shift in a hierarchy-like
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fashion based on things like one’s strength sport, training strengths and weaknesses, and so
forth.
It’s important to note that while these three components can help suggest the best means
available to train for specificity — the research is far from complete on this topic. From the 2009
review discussing specificity authors write,
“The main aims of physiological assessment are to identify determinants of performance, profile
athletes, establish efficacy of training prescription, and provide support for translating
observations into training prescription, and provide support for translating observations into
training prescriptions. (6)”
Essentially, we know a great deal about specificity, but there are still no set-in-stone suggestions
for its application to every athlete. This is why there are so many interpretations for optimal
training in every sport, as every coach uses their best judgements to create efficacious training
programs for their athlete’s strength and weaknesses.
So with everything we know about training, why isn’t there a consistent way of applying
specificity. To answer this question, researchers stated in the 2009 review,
“While laboratory testing may enhance reliability and sensitivity associated with the control of
environmental conditions, pre-exercise behavior, time of day, diet, and other factors that can
affect physiological response, it can be very difficult to recreate the exact movement patterns
and limb velocities when using lab-based ergometers compared with sport performance (6)"
In layman’s terms, it’s incredibly difficult to replicate field and lab based tests, as in the field
settings will always be slightly different per the individual and setting.
•
What we know about specificity: Specificity is important to become great at anything
and we have multiple ways to train, program, and work towards a specific adaptation
(physiologically, physically, and mentally).
•
What we know about specificity: Specificity is important to become great at anything
and we have multiple ways to train, program, and work towards a specific adaptation
(physiologically, physically, and mentally).
,
What we don’t know about specificity: What training methods will always work once a certain
level is reached in any given sport, skill, or activity. What we don’t know about specificity: What
training methods will always work once a certain level is reached in any given sport, skill, or
activity.
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Consistency Wins
The overload and specificity principles are both incredibly important for progress in the gym.
Both of these principles go hand-in-hand in strength training and their best uses are facilitated
with consistency, objectivity, and calculated progressions.
The simplest way to utilize these principles is by defining an overall training goal, selecting
short-terms goals, then creating micro, meso, and macrocycles to achieve them.
Chapter 6: Muscle Contractions (A Brief Overview)
What do bicep curls, shrugs, and deadlifts all have in common?
Muscle contractions.
Contractions of the muscles are at the base of every movement. The muscles are continuously
and tirelessly contracting, releasing, contracting, and releasing to produce force and propel our
bodies through time and space.
In the gym, contractions come in multiple forms and understanding each is critical for one’s
long-term success in training. Every type of contraction is important, and each can play a large
role in facilitating a particular adaptation. Concentric, eccentric, isometric, isotonic, and
isokinetic muscle contractions all come with their own lists of strengths and applications, which
will correlate with your overall training goals.
Sliding Filament Theory
Before diving into muscle contractions, it’s a good idea to first understand how muscle
contractions occur in the first place. Every muscle contains multiple muscle fibers, which
contain actin and myosin proteins. Actin forms thin filaments within each muscle fiber, while
myosin create thick filaments.
These two filaments interact with one another by sliding over each other during muscle
contractions, which brings us to the sliding filament theory.
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The sliding filament theory explains how actin and myosin create cross-bridges within a
muscle’s sarcomeres to produce contractions by sliding over another, binding, releasing, and
repeating.
“A good way to picture muscle contraction is to imagine Myosin Filaments as a rowing boat,
while Actin is the water. As a concentric contraction takes place, Myosin is actively rowing on
Actin.” - E.
The sliding filament theory was first proposed in 1954 by AF Huxley and Rolf Niedergerke (1).
For decades, it was thought that actin and myosin were the two main filaments at play during
the sliding filament theory, however, science has since suggested that a large third protein is
at play during muscle contractions: Titin (10, 11).
While research still hasn’t concluded titin’s exact role on muscle contractions, it’s thought that
this large protein plays a role in decreasing the length of actin and increasing actin’s stiffness
when CA+2 is present (12), producing force by resisting deformation. This is one of the
reasons why eccentric contractions are able to produce more force than concentric
contractions, since more elements come into play:
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While Concentric-only contractions produce force mainly through the formation of Actin-Myosin
Crossbridges - the actual Contractile Machinery of the muscle, also called “Active Elements”,
Eccentric-Only contractions can produce additional force — up to 25-30% of 1RMs — thanks to
the “Passive Elements” such as Titin & Collagen, which is something to remember especially
when designing hypertrophy blocks, in order to maximize results (13).
Basically, they are a darkened portion of striated muscle that is separated and identified by zdisks.
In order to contract, a muscle must receive an electrochemical impulse (action potential) from
the sensory organs in the periphery to the spinal cord, and the brain (CNS). The nerves that
innervate the muscle fibers are called motor neurons, and together with the fibers they attach
themselves to, they make up the motor units (nerve fiber + muscle fiber). This impulse travels
down the motor unit and relays a message through a neuron to its respective sarcomeres,
which (after a cascade of events) will then result in muscular contraction, AKA the sliding of
thin and thick filaments across one another.
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We know a fair amount about muscles contractions, but there are still many unanswered
questions. For example, titin’s exact role is still relatively undefined, how many actin and myosin
heads connect during particular contractions is still unknown, and the list goes on.
The Takeaway: Every muscular contraction is the result of a motor neuron relaying an
activation message to multiple fibers to contract and produce force. The exact amount of fibers
per each contraction is still unknown.
Types of Muscle Contractions
There are a few main types of muscle contractions — most of which you probably know — so
well briefly cover the different types below and highlight what they do.
•
Isometric: Contraction with no muscle lengthening.
◦
•
Example: Pausing a curl mid-rep and holding it.
Isokinetic: Contraction with change in length, but with consistent speed.
◦
Example: Lifting on a machine that controls and produces equal tension
throughout a full movement.
•
Eccentric: Contraction in which a muscle lengthens.
◦
•
Example: The quad lengthening in the squat on the descent.
Concentric: Contraction in which a muscle shortens.
◦
Example: The bicep shortening in upward portion in the curl.
It’s important to train muscles with every type of contraction to be dynamic and resilient in the
gym and sport. For example, let’s look at the hamstring and how different types of contractions
can improve its performance.
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Eccentric training will help with the hamstring’s control and stability when decelerating and put
into positions where the body would usually be a little more unstable. Concentric training can
improve the propulsion of the leg, so accelerating in sprints and when producing force.
Isometric contractions can be useful for building endurance and stability when undergoing
prolonged activity.
And the above is only scratching the surface as to why the hamstrings should be trained in
multiple types of ways. There are multiple ways to approach training every muscle with multiple
forms of contractions.
If you apply this type of logic to every muscle and activity, then you can broaden your creative
and “why” behind your training.
Chapter 7: Tempo
Tempo is an incredibly useful training tool that is utilized in most Concrete Pheasyque programs.
We like to use tempo for three specific benefits.
1. Increase Time Under Tension (TUT)
Time under tension entails how long a muscle is under a constant training stimulus. In short, it’s
the time it takes you to complete a movement. Time under tension can be used for a full set, or
even broken down into an individual rep basis. Increased time under tension can be useful for
improving muscular hypertrophy, and it’s especially useful when first learning exercises.
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2. Strengthen Lifting Postures
Tempo is a great tool for teaching positional awareness during reps. This is essential for
perfecting movement mechanics and reinforcing advantageous mechanical properties.
3. Consistent Reps and Self Awareness
A major key for success when working with
heavier weights is consistency. Tempo is a
great tool to help you dial in consistent reps
and to feel out weights accordingly. For
example, tempo can help you learn how to
displace force under heavier weights, as
opposed to dive bombing and so forth.Â
In addition to building consistency, tempo can
also teach self awareness when it comes to
thoughtful contractions (mind muscle
connection) and how your body is moving
that day. For example, if you have a slow
eccentric programmed and your left knee
feels a little off, then using tempo is a great
method for identifying this feeling and
creating a game plan for that day.
An Awesome Way to Conceptualize Tempo
The reason we love employing tempo specifically is because it provides a better gauge of
targeting a stimulus we want for clients through specific ranges of motion. Not every range of
motion is created equal when it comes to increasing time under tension with the use of tempo.
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For example, when a muscle is fully lengthened and contracted it will produce less for force/
receive less stimulus than when it’s halfway through a contraction.
Since we handle most clients remotely, tempo is a useful tool we like to use to get more shots on
goal when it comes to improve strength and hypertrophy for various muscles through multiple
ranges of motion. Tempo, in our programs, will always reflect an adaptation I want to create for
certain movements based on leverages, loading, volume, and so forth.
How Tempo Is Written
When tempo is written out in a program it will have either three or four numbers. I prefer to use
the four number method for writing tempo because it’s slightly easier to understand, in my
opinion. Also, some movements can benefit with the use of the fourth number!
Each number in tempo stands for a portion/range of motion in an exercise and the numbers
equate to seconds spent in each range of motion. Tempo will be used for particular training
adaptations as mentioned above, so always ask your coach for rationale about tempo use when
you see it on your program!
Example: Back Squat 3 x 5 / Tempo: 4110
•
4: Eccentric / lowering porition
•
1: Hold at the bottom
•
1: Concentric / lifting portion
•
0 Hold at the top
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Chapter 8: Rest Times
Rest Times: The calculated time spent in-between each
Rest times are a fantastic tool for tracking progress, managing time spent in the gym, and
working towards specific goals. Often times, rest times get overlooked, but they can hold a
ton of weight for a program’s success.
Personally, we love using rest times for three specific reasons.
1.
Time Focused Workouts: Rest times help me estimate how long certain workouts will
take, which then helps clients budget their time accordingly.
2.
Keep You Honest: Are you pushing too hard? If you’re abiding by programmed rest
times and you start missing reps set after set, then that’s a great indicator that you’re
pushing too hard for the goal at hand.
3.
Training Adaptations: Rest times are also great for working towards certain training
adaptations.
a. Trying to improve your muscular endurance?
Drop rest times to increase heart rate.
b. Working towards your top-end strength?
Increase rest times to ensure no reps or sets are
missed.
If you want to start employing rest times more
thoughtfully in your program, then we’d
recommend using ranges for certain training
adaptations (hypertrophy, strength, power,
conditioning, etc.). Ranges are great to use
because they can help you understand your body
better, push you, and ensure efficiency.
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There are multiple ways to consider rest times when implementing them into a program. You can
base them on the energy required for a movement, the intensity being employed, or the flow of
the workout.
Below, we’ve provided a few of the rest time ranges we like to use for certain adaptations,
movements, and so forth.
It’s important to note that rest time ranges can vary based on training status, needs, and goals.
For example, newer clients can usually get away with less rest time because intensities are often
much lighter in nature, while experienced lifters working at higher intensities will require longer
rest times — or not employ rest times at all.
Rest Time Ranges In Practice
Goal
Rest Ranges
Intensity Examples
Strength
90 seconds - 4 minutes
70-90% 1 RM
Power
2 minutes - 5+ minutes
<90% 1RM
Endurance
30 seconds -75 seconds
50-70%
Compound Movements
90 seconds - 5 minutes
60-100% 1 RM
Accessories
45 seconds - 2 minutes
Sets & Reps decide
Body Composition
45 seconds - 2 minutes
Sets & Reps decide
The Takeaway
Rest times can be an awesome tool for every level of fitness enthusiast. They can keep you
honest with your program and adapting towards a certain goal. Additionally, they can be useful
tools to help you adjust workout lengths when life has you on a time crunch.
Our piece of advice: find what rest times your body responds best to, then adapt them to your
training goals!
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Chapter 9: Periodization Basics
In this chapter, we’ll cover periodization basics and how to efficiently build programs, and more
directly, how I like to view periodization. Periodization entails the way we calculate and
coordinate the variations and progressive overload methods we you use in training.
We like to think of periodization as a roadmap for training. It’s the long-term plan for getting you
somewhere and the mesocycles/microcycles are the means of getting there (the car, gas, and
so forth).
Periodization Timelines Broken Down
Periodization is generally broken into three groups that represent strategized timelines and
these include macro, meso, and microcycles. Each of these cycles will be thoughtfully curated
to target specific goals and adaptations.
In a great periodized training plan, there will be an overarching macrocycle plan with bigger
training goals, then within this macrocycle there will be multiple mesocycles that vary in length
to support timely training goals, shifts in lifestyle, and so forth.
Every mesocycle should have a plan behind it and a rationale. Mesocycles should not simply be
time frames where exercises are haphazardly swapped in and out. They should include
strategic varied training that’s matched with specific training adaptations: Strength, hypertrophy,
power, body composition, etc.
There are no definitive timelines for macro, meso, and microcycles and coaches will each use
their own methodologies when building out each respectively. A few examples can be seen
below,
•
Macrocycle: 1 year+
•
Mesocycle: 3-8 weeks
•
Microcycle: 1-2 weeks
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Training Plan timelines broken down:
Macrocycle = Annual plan
January
February
December
Mesocycle = 2-6 weeks
Important: Meso & Micro cycles can vary
pending on coaching style, periodization
model and the athlete’s season.
Microcycle = # of workouts/daily/weekly
Mesocycles and What’s Actually Important
In this section, we’re going to discuss mesocycles and what they should account for.
To build a great mesocycle, you need to account for multiple training variables. These variables
are the pillars of great programs and are geared towards specific adaptations. My favorite
training variables to account for in mesocycles in no specific order of favorites include:
1.
Intensity - Weight used
2.
Volume - Amount of sets/reps
3.
Rest Times - How long you’re resting between sets
4.
Exercise Selection - How/Why you’re choosing certain exercises
5.
Frequency - How often you’re training a lift/muscle
6.
Exercise Choice/Order - Rationale for exercises and their order
1. Keeps Things “Fresh”
Note the parenthesis around “fresh” above. Fresh, in this scenario, does not mean program
hopping without a plan, but instead varied with strategy. Most fitness enthusiasts gets bored
easily performing the same movements day-in and day-out.
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Generally, 4-weeks is a good time frame to achieve certain training adaptations before
either 1) deloading or 2) modifying variables. It’s important to recognize that every 4weeks, while you might be starting a new mesocycle, there will be some consistencies
throughout the program. For example, some movements may remain the same, along with
some volumes/intensities, and so forth. These consistencies should coincide with larger
overlapping goals.
Sometimes the goal is to simply keep trainees interested in training, so 4-week changes to
a program are a good middle ground for achieving bigger goals, but giving a client a
fresh taste. This is where the art of coaching comes in and understanding how to achieve
what you need/want to see, and what a client wants.
2. Easier to Recognize When Deloads Are Needed
Deload time frames will vary from coach-to-coach, but generally a 4:1 / training:deload
ratio is a good bet for intermediate/advanced fitness enthusiasts. Note, beginners can get
away with much longer ratios (6:1, 7:1, and even 8:1), however, this will vary highly based
on training history, status, and current lifestyle.
Be aware of the signals of overreaching and don’t worry about not lifting as heavy as
you’d like to for a week or something.
“If your performance goes down, recovery slows down, hunger decreases/increases,
mood swings, you’ve got trouble falling asleep/resting enough.. chances are you need to
take a deload. Your body will thank you, and reward you with an improvement in
performance, so make to implement it when needed !” - E.
3. Realistic for Life Changes/Events
Another reason we love 4-week mesocycles is that they’re easier to adapt to busy
lifestyles. Crazy work schedules, travel, and major life events can all cause a shift in how
much energy is available for training. This is where being realistic with goals and
adaptations is of the utmost importance.
As coaches, it’s our job to adapt what’s realistic for clients based on their feedback. For
example, if a client tells us they’re traveling for a majority of the month, then our goals will
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shift from something like strength to maintenance and body composition. We push adaptations
that we can and maintain what we’ve built.
Periodization Takeaway Points
When it comes to progressing on a consistent is incredibly important to define how you like to
periodize programs. Macro, meso, and microcycles will all change based on one’s goals and
needs. Our advice, break goals into two sub-categories large and small. Structure your
macrocycle around the large goal(s), then break mesocycles into smaller goal-focused blocks.
“If you don’t get it right the first time, or are overwhelmed, take a step back and breathe. It took
me two years before I decided to structure my mesocycles into 4-week blocks, and I’m
constantly changing how I view them and modify them on a regular basis.” - J.
Once you’ve established how long a training block will last, it becomes easier to then structure
the above training variables for a client’s needs and goals. We’ve included a mock workflow
below for building programs.
1.
Establish Long-Term Goals
2.
Build a Macrocycle
3.
Establish Short-Term Goals - Base these on life events, competitions, seasons,
or however you wish.
4.
Build Short-Term Specific Mesocycles Within the Macrocycle
5.
Build Microcycles When Short-Term Goals Have a Time Specific Need
A Brief Look Into Training Adaptations
Training adaptations could best be described as the groundwork to every single training plan.
Every workout, lift, and sport-based activity is performed for one reason to facilitate a training
adaptation. Consider training adaptations the intent of any well-constructed program.
For many, there tends to only be one training adaptation that is always on the mind, and that’s of
course, strength. Everyone wants to get stronger and this adaptation is often the
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most glorified on public facing profiles. Think about it, most are in the gym simply to get stronger,
and as a society this trait has long been glorified.
However, strength is only one of the many training adaptations that can be sought after. In fact,
employing multiple training adaptations at various times is often one of the best ways to not only
create a dynamic body, but to also create longevity in training.
A few of the most popular training adaptations include,
•
Strength
•
Hypertrophy
•
Power
•
Endurance
•
Speed
•
Agility
•
Mobility/Flexibility
In this chapter, we’ll briefly cover their umbrella definition of training adaptation, training
adaptation guidelines, examples of how each adaptation can be trained, and how they can vary
in the scope of an overall program.
What Is a Training Adaptation?
In short, a training adaptation is any given response produced by the body in order to
accommodate and overcome a stimulus. Simple, right? Train a certain way, get certain results.
Not so fast.
The concept of training adaptations become incredibly more nuanced when we account for all
of the factors that make up individuals. Some of these factors can include someone’s training
age and history, overall goals, current training readiness, sport timeline (in-season vs. offseason), and more. Additionally, most lifters require (and want) multiple training adaptations all
at once, which then takes a simple concept to a much more dynamic being.
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This isn’t intended to overcomplicate the idea of training adaptations, no, the goal is to simply
highlight how they can vary based on an individual. Every training adaptation listed above will
be variable based on a lifter’s overall goals and needs.
For example, an elite powerlifter’s plan to create a strength adaptation in their program will look
much different compared to the general lifter. The elite powerlifter’s adaptation plan will be
constructed with their training age, sport timeline, readiness, weaknesses, and so forth, while
the general lifter will most likely have much less emphasis on the finite factors and simply on
the work at hand.
Note, this is only one training adaptation that these athletes are working towards, and
they’re vastly different in regard to their additional factors to consider.
The beauty of training adaptations materializes when a coach is able to shift the smaller
aspects that make up an individual to optimally create a plan to accommodate for the goal at
hand.
In layman’s terms, adaptations need to be thought about as complex concepts, as humans are
complex in nature. Every athlete will have different needs and these will shift a program’s ability
to facilitate certain training adaptations.
Training Adaptation Guidelines
As with most training concepts, adaptations will be highly variable between coaches and
athletes, and they can be as nuanced as you want them to be. This variability is why there are
so many different training ideologies, programs, and methods in sport, as everyone has their
own idea of how to adapt athletes towards certain goals.
While everyone tends to have their own methods to progress towards a desired adaptation,
there are a few general guidelines to do so in the best means possible. We’ve included our two
favorites below.
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1. Adapt Gradually and Wisely
This guideline is similar to the tortoise and hair story, and is often a lesson that is learned by
athletes once an overuse injury occurs. Gradual adaptation no matter the adaptation type —
will always win in the long-run.
Example: Bill’s goal is to start squatting big weight again, but hasn’t done so in nearly four
months. His first day back at the gym, he feels great, the weight is moving and he instantly
starts hitting the weight he did four months prior for multiple high-rep sets. He leaves the gym
feeling accomplished, but is brutally reminded the next day.
Upon waking up, Bill can barely lift his legs out of bed and it feels like he got hit by a truck.
Instead of adapting to his current training readiness, Bill overshot and now has DOMS and a
degree of neural fatigue. This is a basic example of Bill not accounting for his individuality
before working towards his desired training adaptation.
Now, this guideline isn’t to say that one can’t rush adaptations at times, however these
scenarios will often be rare and reserved for more advanced athletes.
An example could be a weightlifter jumping into a meet last minute with 8-weeks to prep.
Obviously, they will have to adapt and build at a faster rate towards their training adaptations,
but again, this is a rare and situational-based scenario. When in doubt — remember — gradual
adaptations will always win in the long-run.
2. Focus On ONLY a Couple Adaptations At Once
The next guideline for training adaptations is limiting how many adaptations are being trained
towards at one time. This type of training is typically most prevalent in beginner and
intermediate lifters that want to accomplish everything all at once. They want to become
powerful, strong, have better mobility for movement, improve their endurance, and the list goes
on.
Now, one can in fact train towards all of these things, but generally speaking, it’s a sub-optimal
way to train and will take quite a bit longer. This rationale occurs due to a few reasons.
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1.
It’s harder to track true progress in any one given adaptation.
2.
Most overshoot volume in at least one variation, which can result in decreased
performance in another.
3.
Strength and weaknesses get neglected and unaccounted for.
In terms of what is best, there really is no gold standard, however, there are best practices. Best
practices will be based on goals and needs.
•
Goals include the adaptations lifters want on both an acute and macro scale. An
example of this would be achieving a 600 lb deadlift.
•
Needs include the adaptations that athletes lack and need more work on. An example of
this could be mobility for a weightlifter.
Chapter 10: Program FAQs
What is the intensity scale?
The RPE scale, or “Rate of Perceived Exertion” scale is used to measure the intensity of the
exercise you are performing. Generally, it goes from 0 to 10, in which 0 is basically no effort/
sitting on a chair to a 10 where the effort is maximal.
For the Concrete Pheasyque Templates, we’re using two different RPE scales: one for the
strength training program and one for the cardio regimen.
When you’ll open the Concrete Pheasyque strength training Templates, you’ll notice that aside
from the exercise selection, Tempo, Rest time, sets & rep scheme, there’ll also be an “Intensity
Scale index (ISi)” that you’ll have to individually rate on a scale that goes from 1 to 5.
That Intensity Scale accounts for how hard the sets of each exercise were, from a scale that
goes from 1 to 5. With the ISi we’ve tried to adapt a slightly more complex training methodology
and make it understandable for newer athletes.
Every athlete can benefit with objectively learning more about their bodies and what they
believe they can handle in acute situations (during exercises). We believe it’s imperative to help
beginner and intermediate fitness enthusiasts to develop this skill early on in their training
career.
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How to read and use the ISi Scale :
•
1-2, “Easy-Moderate”: when an exercise is rated “1” or “2”, that means that the sets
were quite easy and you could have easily performed at least 3-4 more reps for each
set.
•
3-4, “Moderate-Somewhat hard”: when an exercise is rated “3” or “4”, that means that
the sets were moderately hard but you could have definitely performed at least 2-3 more
reps, for each set.
•
4-5, “Somewhat hard-Hard”: when an exercise is rated “5” that means that the sets
were hard and you could have performed a maximum of 1-2 reps more, before reaching
task failure.
True Beginner Intensity Scale Guidelines: True beginners should focus on learning the
exercise through a slow execution, prioritizing technique and body awareness. Weight should
move up as they gain confidence with movement. The goal should be keeping the working
sets within the 1-2 ISi, with the goal of moving up to a 3-4 ISi as they approach the end of the
training block.
Novice Intensity Scale Guidelines: Novice trainees should still prioritize proper execution of
the exercises as that’ll be the foundation of their strength. Keeping training sets within the 3-4 ISi
would be a good recommendation, moving up to a 5 for the last exercise sets, as they approach
the end of the training block.
Intermediate Intensity Scale Guidelines: Intermediate lifters should have a good
understanding of the execution of the main lifts, if not, that should be made a priority before
advancing to heavier weights. Trainees at this stage should get comfortable with lifting within a
4-5 ISi at least for the last set of each exercise.
When implementing the ISi scale, it’s important to remain objective with yourself on training
days. We’re essentially trying to make the concept of RPE quantifiable and understandable at
every fitness level.
As you use the scale and learn more about your body it will be important to define what 1, 2, 3,
4, and 5 mean in relation to your performance. Just like RPE, an 8 for one athlete may be
different for another in regard to how they perceive it, so be vigilant and honest when logging
number each day.
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For the cardio recommendation, RPE Scale goes from 0 to 10, where zero is “absolutely
nothing” and 10 is “maximal effort”. In the two Cardiorespiratory Guideline sheets provided in
this eBook, you won’t go beyond an RPE , labelled as moderately fast.
•
RPE 0 = absolutely nothing.
•
RPE 2-3= “warm up”.
•
RPE 3-4 = “Steady State”, you can talk comfortably.
•
RPE 5-6 = “Moderately Fast”, can no longer talk comfortably.
•
RPE 7-8 = Fast/Very Fast, Can be maintained only for short bouts/sprints
How do I use rest times?
Rest times are a valuable tool for any program and how you use should be dictated by your
goals and needs. When it comes to effectively using rest times you need to first define two
things,
•
1) Do you have a time constraint on your workouts?
•
2) Are you trying to maximize your energy availability every set?
Answering these two questions can help lay the groundwork for the rest times you’ll then use for
your training block. Each of the questions above will
How to read exercise flow (B1. & B2)?
When you read something like B1. Incline Dumbbell Bench Press, and B2. Chest Supported
Dumbbell Row, then they are intended to be performed one after another, but with rest inbetween them.
They’re similar to a superset, however, they utilize a rest in-between them. We use these to
increase overall work capacity and to save you time during your workouts!
How many days of rest do I need?
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You should scale your rest days based on your energy levels and overall recovery. There isn’t a
perfect amount of rest time that any fitness enthusiast should employ, but there are guidelines
one can use.
Use these four questions below to help you decide if you need a rest day. If you answer three of
the questions below with yes, then it’s probably a good idea to take a day of rest.
1.
Am I incredibly sore?
2.
Does the thought of working out make me unmotivated?
3.
Have I trained 3+ days in a row?
4.
Are my program numbers staying the same or declining?
Again though, it’s up to you to take the rest you need within your own means.
Do I need to know my 1-rep max?
No. While it’s useful to know your 1-rep max, it certainly isn’t required!
Chapter 11: Cardio Guidelines
Since we’re dealing with different people with different training backgrounds (and even zero
training backgrounds), cardio guidelines will be different based on current health, fitness levels
and goals.
First of all it’s important to mention that it’s not necessary to include a cardio regime in the
training program, especially if the goal is to build muscle or even to lose body fat.
However, it can be a great tool to include to increase daily energy expenditure (therefore speed
up fat loss), improve health, endurance, possibly mood & much more.
You may be a runner in your heart and you never knew, so it’s always a good idea to give cardio
a chance.
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For the Concrete Pheasyque® program, the cardio guidelines will cover two main phases, which
are also the phases that most trainees will train in during their training career (unless they have to
meet specific performance goals).
These phases are:
1.
The Aerobic-Base training
2.
The Aerobic-Efficiency training
It’s important to mention that the two phases don’t match your own, current strength training status.
In fact, the two things are distinct: If you’re an intermediate lifter, it doesn’t mean you should skip
phase (1) unless you’ve been implementing cardio in your training regime already.
For instance, you may be an intermediate lifter but a beginner runner. Vice versa, for those who
haven’t been resistance training but have been doing cardio for a while, chances are they may want
to skip phase 1 and start with (2), even if they are starting the true beginner/novice strength training
program. Anyway:
1) For the first phase, the focus should be to create a positive exercise experience that may help
sedentary clients to become regular exercisers. It’s important to learn to enjoy the program and start
with something easy and doable in order to increase adherence, which eventually leads to greater
results in the long term. You don’t really want to go “all out” here, what matters now is that you
develop a training flow that allows you to be consistent.
2) Before we get to the second phase of our cardio guidelines, it’s important to determine VT1
through the “Sub maximal talk” test in order to program the next phase which will be revolved
around it.
Keywords You’ll Need to Know This Chapter:
HR = Heart Rate
VT1 = Ventilatory Threshold 1
bpm = beats per minute
RPE = Rate of perceived exertion
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VT1 is the Ventilatory Threshold 1 or the point during exercise at which ventilation starts to
increase at a faster rate than VO2 (oxygen uptake).
In other words, this is the stage at which breathing rate begins to increase and talking becomes
no longer comfortable.
This test is certainly not 100% accurate (what really is 100% accurate anyway?) but it can be a
valid and reliable alternative, and it’s needed to design the Phase 2 program. It’s a very versatile
method to use and it can be performed by anyone, in any type of environment (treadmill, cycle
ergometer, elliptical, what have you).
This test’s goal is to measure VT1 by incrementally increasing intensity to identify the HR that
matches it, which is the HR at which the ability to talk continuously becomes compromised.
RPE should be kept around 3-4 (out of a scale of 10) so it should be felt as moderate to
somewhat hard, at an intensity at which it feels comfortable to talk.
Start small: 60 minutes/week to begin with (for week 1), going up to 90 minutes/week before
moving to the next phase, (at week 4-5).
Cardio Aerobic Efficiency Training | Phase 1
Week 1
Week 2
Week 3
Week 4
Week 5
Frequency
4x/week
4x/week
4x/week
4x/week
4/5xweek
Weekly total
duration (+10%
weekly
increase)
60 min/
week
66 min/
week
72 min/
week
80 min/
week
88 min/
week
Duration of
sessions
4x15-min
4x16.5-min
4x18-min
4x20-min
4x22-min
Intensity
(Heart Rate)
Below VT1
RPE 3
Below VT1
RPE 3
Below VT1
RPE 3
Below VT1
RPE 3
Below VT1
RPE 3
Training
Steady State
Steady State
Steady State
Steady State
Steady State
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Notes
•
It is not necessary to conduct a submaximal talk test to determine HR at VT1.
•
Depending on how sedentary an individual is, this program should be continued for as
little as 2-weeks and run for up to 6-8 weeks.
•
The beginning duration of the exercise should match what they client is able to
perform. For some, it can be 15-minutes continuous, for others it could be bouts of
5-10 minutes. From that point, duration should be increased by 10% each week until
the client is able to perform 30-minutes of continuous exercise.
•
Once you’re able to sustain the activity to 20 consecutive minutes — move to phase 2
below.
The Aerobic-efficiency training:
The Aerobic-efficiency training is dedicated to enhancing the client’s aerobic efficiency, fitness
& health by focusing on increasing the duration of exercise and the introduction of intervals.
At this point you’re quite familiar with exercising and you’ve also built up enough stamina to get
your cardio to the next level. Most trainees will stay in this zone for years (especially physique
oriented ones), while endurance-performance oriented trainees might want to take things up a
notch (not included in this program).
You’ll start out with a frequency of 3 cardio sessions per week, increasing it to a maximum of 5.
RPE should be kept to a 3-4 for warm up, cool down and recovery intervals, while intervals
should be around RPE 5-6, out of a 0-10 RPE scale, carefully increasing duration of the workout
session by 10% each week.
Note: a general rule to keep in mind as you start this second phase, is to keep hard-to-easy
intervals to a ratio of 1:3, meaning that if you do 60 seconds at an RPE 5-6, you’ll do 180
seconds at an RPE 3-4. The goal is to get the ratio of 1:1, where 60 seconds of RPE 5-6 are
followed by just 60 seconds of RPE 3-4.
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Cardio Aerobic Efficiency Training | Phase 2
Week 1
Week 2
Week 3
Week 4
Week 5
Frequency
3x/week
3/4x week
3/4x week
4x/week
4/5xweek
Warm Up
3-5 min @
110-120 BPM
3-5 min @
110-120 BPM
3-5 min @
110-120 BPM
3-5 min @
110-120 BPM
3-5 min @
110-120 BPM
Duration of
sessions
45 min (X
minutes)
50 min (+10%
minutes)
55 min (+10%
minutes)
60 min (+10%
minutes)
66 min (+10%
minutes)
Training Format
Steady State
Aerobic
Aerobic
Intervals
Aerobic
Intervals
Aerobic
Intervals
1:2
1:2
1:1.5
1:1
2-3 min
3-4 min
3-4 min
4-5 min
intervals
intervals
intervals
intervals
4-6 min steady
6-8 min steady
4.5-6 min
4-5 min steady
state
state
steady state
state
Intervals
Work to
Recovery
Intervals
None
Notes
•
You can use any machine that you like and enjoy doing cardio on. You can also o outside for
a run.
•
The goal of this program is to improve Aerobic Efficiency by raising the intensity of exercise,
improve the ability to utilize fats as fuel, and add variety to the program.
•
As a general rule, intervals should start out relatively brief — starting with a 1:3 work:rest
ratio — eventually progressing to ratios of 1:2 and 1:1 work:rest ratios.
•
To find out your VT1 HR, you’ll have to complete the submaximal talk test.
How to do the test:
a. Start off with a 3-5 minute warm up with a HR of <120 bpm (RPE 2-3)
b. Increase intensity and aim for a HR of approx. 120 bpm (RPE of 3-4) within the next 1-2 minutes
(60-120 secs).
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Keep increasing intensity through a small percentage (+5 bpm) every 60-120 seconds, and for
each around go through points c. and d. (Each stage should last 60-120 seconds)
c. As you increase intensity, recite the alphabet during the last 20 seconds of each stage: “A, B,
C, D, E, F, G..”
d. As you complete reciting around 5-10 letters, ask yourself whether the task felt:
•
“easy”: you can comfortably talk.
•
“uncomfortable-to-challenging”: you can recite a few letters before going out of breath for
the next ones.
•
“difficult”: you can’t talk.
The goal is to record the HR at the “uncomfortable-to-challenging” phase, which equals to VT1.
e. If you still haven’t reached it, keep increasing intensity by a small percentage (+5 bpm) for
each round, and repeat stage c and d.
f. If you did reach it, then record your HR at that speed. That will be your VT1 HR.
g. The test should last 8-16 minutes.
h. Finish the test with 3-5 min cool down (warm-up intensity).
****************************************************************************************************************
Once we’ve estimated VT1 through the HR at which we can’t talk/recit the alphabet comfortably,
we’re able to program the training for the next phase.
Note: VT1 will need to be re-assessed periodically as fitness improves, because training
intensities will need to be adjusted accordingly.
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Chapter 12: Nutritional guidelines/
Disclaimer
Although this file doesn’t include in-depth nutritional guidelines (that will come in a later book!),
it’s important to mention that nutrition obviously plays a crucial role in how well the training
program will work for every individual’s goals. Here are a couple things to keep in mind:
- If your goal is to maximize muscle gaining results, our suggestion would be to eat in a caloric
surplus (eating more total calories than your body expends daily), therefore make an effort to
increase your food intake a little. (14)
- On the other hand, if fat loss is the goal, slightly reducing your food intake/increasing your daily
energy expenditure (through cardio or Non-Exercising Activity), or a mixture of both, may be
your best option as creating an energy deficit is the only way to allow fat loss to occur. (15)
AUTHOR’S NOTE: Keep in mind that dieting while trying to gain strength, while possible, may
allow slower results due to the nature of things. You eat less food so you have less energy (as
opposed to being in a caloric surplus), but that’s the trade off for wanting to lose body fat. Don’t
use this as an excuse not to progress though, because doing both, especially at an early stage
is definitely not as bad as you may think.
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References
1.
Ralston, G., Kilgore, L., Wyatt, F., & Baker, J. (2017). The Effect of Weekly Set Volume on Strength Gain: A
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2.
Peterson, M., Pistilli, E., Haff, G., Hoffman, E., & Gordon, P. (2010). Progression of volume load and muscular
adaptation during resistance exercise. European Journal Of Applied Physiology, 111(6), 1063-1071.
doi:10.1007/s00421-010-1735-9
3.
Hostler D, e. (2019). The effectiveness of 0.5-lb increments in progressive resistance exercise. - PubMed NCBI . Ncbi.nlm.nih.gov. Retrieved 6 April 2019, from https://www.ncbi.nlm.nih.gov/pubmed/11708713
4.
Peterson MD, e. (2019). Maximizing strength development in athletes: a meta-analysis to determine the
dose-response relationship. - PubMed - NCBI. Ncbi.nlm.nih.gov. Retrieved 6 April 2019, from https://
www.ncbi.nlm.nih.gov/pubmed/15142003
5.
Colquhoun, R., Gai, C., Aguilar, D., Bove, D., Dolan, J., & Vargas, A. et al. (2018). Training Volume, Not
Frequency, Indicative of Maximal Strength Adaptations to Resistance Training. Journal Of Strength And
Conditioning Research, 32(5), 1207-1213. doi:10.1519/jsc.0000000000002414
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Reilly T, e. (2019). The specificity of training prescription and physiological assessment: a review. - PubMed NCBI. Ncbi.nlm.nih.gov. Retrieved 27 April 2019, from https://www.ncbi.nlm.nih.gov/pubmed/19340630
7.
Schoenfeld BJ, e. (2019). Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic
Review and Meta-analysis. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 27 April 2019, from https://
www.ncbi.nlm.nih.gov/pubmed/28486337
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Serrano, N., Colenso-Semple, L., Lazauskus, K., Siu, J., Bagley, J., & Lockie, R. et al. (2019). Extraordinary
fast-twitch fiber abundance in elite weightlifters. PLOS ONE, 14(3), e0207975. doi:10.1371/
journal.pone.0207975
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MANNION, A., DUMAS, G., COOPER, R., ESPINOSA, F., FARIS, M., & STEVENSON, J. (1997). Muscle fibre
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back pain: normal values and sex differences. Journal Of Anatomy, 190(4), 505-513. doi:10.1046/
j.1469-7580.1997.19040505.x
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Maruyama K, e. (2019). New elastic protein from muscle. - PubMed - NCBI . Ncbi.nlm.nih.gov.
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JA, T. (2019). End-filaments: a new structural element of vertebrate skeletal muscle thick filaments. - PubMed
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Herzog W, e. (2019). Residual Force Enhancement Following Eccentric Contractions: A New Mechanism
Involving Titin. - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 22 December 2019, from https://
www.ncbi.nlm.nih.gov/pubmed/27252165/
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Herzog, W. (2018). The multiple roles of titin in muscle contraction and force production. Biophysical
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Gary John Slater, Brad P. Dieter, Damian James, Eric Russel Helms, Gregory Shaw, Juma Iraki (2019). Is an
Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training
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Strasser B., Spritzer A, Haber P (2007) Fat loss depends on energy deficit only, independently of the method
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About the authors
Jake Boly, MS, CSCS
Jake Boly is a weathered veteran of the fitness
industry. He currently serves as a Fitness Editor
at BarBend.com, and maintains a personal
training business on the side. In 2015, Jake
obtained his CSCS from the NSCA, and in 2016
he completed his Masters in Sports Science at
Hofstra University. To date, Jake has written over
1,500 articles about fitness and health, and
continues to push the boundaries for fitness and
health content creation.
When it comes to fitness and health, Jake take
an approach that encompasses the idea that
there’s no one-size-fits-all style of doing either.
Eugen Loki, CPT, PN1
Eugen Loki is the owner and creator of
the @Pheasyque Instagram page,
website & Personal Training Business.
He’s worked with hundreds of clients
in person & around the world, and his
specialties include improving fitness
and body composition through a
combination of specialized strength
training programs & the building of
sustainable eating habits, based on
the goals of each individual athlete.
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Conclusion
Congratulations, you’ve made it to the end of the E-Book!
Hopefully you’ve taken something away from the above information and can adapt some of the
methodologies to your training. At the end of the day, what’s most important is developing
processes that make the most sense for your training style, then adapting the best/current
methodologies for accomplishing goals.
If you need clarity on any topics, please feel free to reach out!
Instagram: @pheasyque
Instagram: @jake_boly
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