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