253. Muscle and Strength Training Pyramid

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253. Muscle and Strength Training Pyramid

CATEGORY: Fitness, Workout & Exercise 500 Courses

COURSE NUMBER: 01

FEES: 555/- INR only

CERTIFICATE VALIDITY: Lifetime

CERTIFICATES DELIVERY: In 48 hours

Syllabus

FOREWORD BY DR. MICHAEL C. ZOURDOS ………………………….. 9
PREFACE……………………………………………………………………………….. 13
WHAT’S NEW IN THE SECOND EDITION……………………………….. 18
What’s Changed……………………………………………………………………………..19
What’s Added…………………………………………………………………………………19
INTRODUCTION TO THE PYRAMID ……………………………………….. 21
LEVEL 1: ADHERENCE ………………………………………………………….. 29
The Three Important Conditions for Training Adherence……………30
Realistic: Is Your Training Schedule Sustainable and Practical?…..31
Time Frame ………………………………………………………………………………………………….31
Schedule……………………………………………………………………………………………………….31
Enjoyable: Can You Enjoy Training This Way for a
Long Period of Time?…………………………………………………………………….32
Flexible: Do You Have Flexibility in Your Program to
Accommodate the Unexpected and Move Forward?…………………..35
Flexibility When Stress is High ………………………………………………………………..35
Flexibility to Adjust Based on Energy Levels………………………………………..36
Life Doesn’t Stop for Lifting………………………………………………………….36
Sport, Outdoor, and Fitness Activities Outside of Lifting…………………..38
Injury……………………………………………………………………………………………………………40
Summary………………………………………………………………………………………..42
LEVEL 2: VOLUME, INTENSITY, FREQUENCY……………………….. 45
VOLUME …………………………………………………………………………………………47
The Relationship Between Strength and Hypertrophy………………..48
1. Strength is a Product of Skill Acquisition,
Neurological Adaptation, and Hypertrophy………………………………………….48
2. Volume is Important for Hypertrophy………………………………………………..48
Counting Volume for Strength and Hypertrophy…………………………49
Strength, Hypertrophy and Volume —
A Dose-Response Relationship Up to a Point………………………………50
The Fitness-Fatigue Model……………………………………………………………………….52
Normal Adaptations to Training………………………………………………………………53
Overreaching and Overtraining……………………………………………………………….54
Increase Volume as Your Fitness Improves …………………………………………..58

Volume Recommendations………………………………………………………….. 60
INTENSITY ……………………………………………………………………………………..62
Specificity……………………………………………………………………………………………………63
Measuring Intensity ……………………………………………………………………….63
1. Percentage of 1RM………………………………………………………………………………….63
2. A Rep Max (RM) …………………………………………………………………………………… 64
3. RPE (Specifically Based on Repetitions Remaining) …………………….. 64
4. Failure………………………………………………………………………………………………………66
Intensity Considerations for Strength…………………………………………..68
1. Muscle Mass (and Other Structural Adaptations) …………………………….68
2. Neuromuscular Adaptations………………………………………………………………..68
3. Motor Patterns / Skill…………………………………………………………………………….68
Extreme Specificity……………………………………………………………………………………69
Intensity Considerations for Hypertrophy …………………………………….71
How Light is Too Light?……………………………………………………………………………..71
Issues with Both Low and High-Intensity Training……………………………….72
Intensity Recommendations…………………………………………………………. 74
For Hypertrophy ………………………………………………………………………………………..74
For Strength ……………………………………………………………………………………………….74
FREQUENCY ………………………………………………………………………………….76
How Frequency Impacts Training …………………………………………………76
Learning Through Practice……………………………………………………………………….76
Recovery ……………………………………………………………………………………………………..77
Frequency Recommendations………………………………………………………79
VIF SUMMARY RECOMMENDATIONS…………………………………………..80
Consider Overlap …………………………………………………………………………..82
A Starting Point from Which You Will Need to Adjust ………………..85
Avoid Black and White Thinking……………………………………………………………..85
These Are Principles and Guidelines, Not Rules…………………………………..88
EXAMPLE ROUTINES…………………………………………………………………….88
A Simple, Sample Strength Routine……………………………………………..89
Sample Hypertrophy Routine ………………………………………………………..91
How Does This Stack Up with Our Recommendations?……………………..93
LEVEL 3: PROGRESSION………………………………………………………. 99
Progressions Based on Training Age…………………………………………..100
Volume May Need to Increase Over Your Training Career………….101

Progress Versus Progressive Overload……………………………………….102
How Quickly Can We Gain Strength?………………………………………….103
Deloads, Tapers, and Intro Cycles……………………………………………….103
Introductory Cycles ……………………………………………………………………..104
How To Deload …………………………………………………………………………….105
Deloads for Novices ……………………………………………………………………………………..106
Deloads After the Novice Stage ……………………………………………………………106
Progressing as a Novice Trainee …………………………………………………106
Progressing as an Intermediate Trainee……………………………………..109
Sample Intermediate Trainee Compound Movement Progression —
‘Linear Periodization’……………………………………………………………………………….109
Wave Loading Periodization Example…………………………………………………..110
Sample Intermediate Trainee Isolation Movement Progression —
‘Double Progression’…………………………………………………………………………………. 111
Progressing as an Advanced Trainee …………………………………………..114
Tracking Progress When Training for Strength……………………………………116
Tracking Progress When Training for Hypertrophy……………………………. 118
Do You Even Need to Test Strength?……………………………………………………120
What to Do as an Advanced Lifter When You Don’t Progress ………… 121
On Implementing Deloads …………………………………………………………………….. 123
On Making Volume Decreases………………………………………………………………. 124
On Making Volume Increases………………………………………………………………… 125
On Making Training Frequency Increases …………………………………………… 126
Overview of Periodization Models……………………………………………… 126
Integrating Models of Periodization…………………………………………… 129
Integrating Linear Periodization …………………………………………………. 131
Integrating Block Periodization …………………………………………………..133
Accumulation Block (~6 weeks)…………………………………………………………….134
Intensification Block (~4 weeks) …………………………………………………………… 135
Realization Block (~2 weeks) ………………………………………………………………… 135
Integrating Undulating Periodization ………………………………………… 136
Traditional DUP – HSP……………………………………………………………………………..136
Modified DUP – HPS………………………………………………………………………………….137
Example Approach Using Modified DUP………………………………………………137
Tapering for Competition……………………………………………………………. 139
Summary………………………………………………………………………………………140

LEVEL 4: EXERCISE SELECTION ………………………………………….145
Specificity…………………………………………………………………………………….148
Specific Gains in Specific Movements ………………………………………………….148
Unfamiliar Movements Are Less Effective for
Inducing Hypertrophy……………………………………………………………………………..149
A Degree of Variety Can Be Important ………………………………………………..150
Autoregulated Exercise Selection………………………………………………..152
Efficiency: Compound vs. Isolation ……………………………………………..153
When Training for Strength…………………………………………………………………… 153
When Training for Hypertrophy…………………………………………………………….154
Weak Points ………………………………………………………………………………… 154
Hypertrophy………………………………………………………………………………………………154
Strength……………………………………………………………………………………………………..156
Movement Weak Points and “Sticking Regions”……………………….. 158
A Note on Form………………………………………………………………………………………..163
Exercise Order ………………………………………………………………………………………….164
Range of Motion……………………………………………………………………………………….165
Summary………………………………………………………………………………………166
LEVEL 5: REST PERIODS……………………………………………………….171
The Hormone Hypothesis ……………………………………………………………172
Metabolic Fatigue ………………………………………………………………………..173
Muscle Damage …………………………………………………………………………….175
The Final Word on Short Rest Periods For Hypertrophy ………….. 176
A Place for Reduced Rest Periods in Training……………………………………. 177
Antagonist Paired Sets …………………………………………………………………177
So How Do You Implement APS in an Effective Manner?………………… 179
Example Programming With APS……………………………………………….180
Drop Sets and Rest-Pause Sets …………………………………………………… 181
So How Does One Implement Rest-pause or Drop Sets in an
Effective Manner?……………………………………………………………………………………. 183
Rest Period Recommendations …………………………………………………..184
LEVEL 6: LIFTING TEMPO……………………………………………………. 188
Eccentric Muscle Actions ……………………………………………………………. 189
Strength……………………………………………………………………………………………………..189
Hypertrophy………………………………………………………………………………………………190
Time Under Tension?…………………………………………………………………… 192

Magnitude of Tension = Force ……………………………………………………………….193
Force Multiplied by Time = Impulse ……………………………………………………..193
Slowed Eccentric, Reduced Load and Volume …………………………………..195
Slow Training Inferior in Most Studies ………………………………………………….196
Exceptions to the Rule………………………………………………………………… 197
Supramaximal Eccentric Training……………………………………………….. 197
Practical Guidelines …………………………………………………………………….199
QUICK START GUIDE TO PROGRAM BUILDING …………………..203
Step 1: Adherence ……………………………………………………………………….204
Step 2: Volume, Intensity, Frequency………………………………………… 207
Step 3: Progression………………………………………………………………………. 211
Step 4: Exercise Selection ……………………………………………………………213
Step 5 and 6: Rest Periods and Tempo………………………………………..215
Customizing Your Program with Autoregulation ………………………. 216
Autoregulating Days Off or Training Days ………………………………………….. 217
Autoregulating Load ………………………………………………………………………………. 217
Autoregulating Deloads …………………………………………………………………………. 217
Autoregulating Exercise Selection……………………………………………………….. 218
How to Adjust Training When Cutting……………………………………….. 219
SAMPLE PROGRAMS……………………………………………………………220
Warming Up ………………………………………………………………………………….221
Overview of Sample Programs …………………………………………………..224
An Important Note on These Sample Programs ………………………………. 224
The Novice Powerlifting Program Overview……………………………………… 225
The Intermediate Powerlifting Program Overview …………………………….227
The Advanced Powerlifting Program Overview………………………………… 229
The Novice Bodybuilding Program Overview ……………………………………. 231
The Intermediate Bodybuilding Program Overview ………………………… 232
The Advanced Bodybuilding Program Overview……………………………… 233
Novice Progression………………………………………………………………………236
Percentage of 1RM Is Used to Set Load on
Compound Barbell LIfts ………………………………………………………………………… 236
Establishing Initial Maxes………………………………………………………………………. 236
The First Week of Training……………………………………………………………………. 238
Progression Rules (After the First Training Week) ……………………………240
Intermediate Progression……………………………………………………………. 241

RPE Based on RIR Is Primarily Used to Set Load………………………………. 241
Progression Rules …………………………………………………………………………………… 242
When Unable to Progress in Any Given Exercise………………………………244
Modifications to Peak for a Powerlifting Competition…………………….. 245
Advanced Progression……………………………………………………………….. 246
Using RPE Ranges…………………………………………………………………………………..246
Overview …………………………………………………………………………………………………..246
For Powerlifters ……………………………………………………………………………………….246
For Bodybuilders ……………………………………………………………………………………. 248
Accessory Exercises …………………………………………………………………… 248
Vertical and Horizontal Pulls ………………………………………………………………… 248
Vertical and Horizontal Pushes …………………………………………………………….249
Squat Variants………………………………………………………………………………………….249
Leg Press Variants…………………………………………………………………………………..250
Hip Hinge Variants…………………………………………………………………………………..250
Deadlift Variants………………………………………………………………………………………. 251
Bench Press Variants……………………………………………………………………………… 252
Dips …………………………………………………………………………………………………………… 252
Single-leg Squat Variants ……………………………………………………………………… 252
Isolation Exercises ………………………………………………………………………………….. 253
Grip Work…………………………………………………………………………………………………. 253
Why There Are No Shrugs or Direct Abdominal Work in
the Bodybuilding Programs…………………………………………………………………..254
Substitutions…………………………………………………………………………………………….254
Dual Athletes………………………………………………………………………………. 254
For the Bodybuilder Who Competes in Powerlifting ………………………. 255
For the Powerlifter Who Competes in Bodybuilding ………………………. 256
For the True “Powerbuilder”…………………………………………………………………. 256
Novice Powerlifting Sample Program……………………………………….. 260
Novice Bodybuilding Sample Program……………………………………….262
Intermediate Powerlifting Sample Program……………………………….263
Intermediate Bodybuilding Sample Program …………………………… 264
Advanced Powerlifting Sample Program……………………………………265
Advanced Bodybuilding Sample Program………………………………….268
RESOURCES ……………………………………………………………………….. 273
FINAL WORDS FROM THE AUTHORS…………………………………..281

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