The Muscle and Strength Training Pyramid v2.0 Training

Description

TOC......Page 3 Foreword......Page 9 Preface......Page 13 What's New in the Second Edition......Page 18 What’s Added......Page 19 Introduction......Page 21 Level 1: Adherence......Page 29 The Three Important Conditions for Training Adherence......Page 30 Schedule......Page 31 Enjoyable: Can You Enjoy Training This Way for a Long Period of Time?......Page 32 Flexibility When Stress is High......Page 35 Life Doesn’t Stop for Lifting......Page 36 Sport, Outdoor, and Fitness Activities Outside of Lifting......Page 39 Injury......Page 40 Summary......Page 42 Level 2: Volume, Intensity, Frequency......Page 45 VOLUME......Page 47 2. Volume is Important for Hypertrophy......Page 48 Counting Volume for Strength and Hypertrophy......Page 49 Strength, Hypertrophy and Volume - A Dose-Response Relationship Up to a Point......Page 50 The Fitness-Fatigue Model......Page 52 Normal Adaptations to Training......Page 53 Overreaching and Overtraining......Page 54 Increase Volume as Your Fitness Improves......Page 58 Volume Recommendations......Page 60 INTENSITY......Page 62 1. Percentage of 1RM......Page 63 3. RPE (Specifically Based on Repetitions Remaining)......Page 64 4. Failure......Page 66 3. Motor Patterns / Skill......Page 68 Extreme Specificity......Page 69 How Light is Too Light?......Page 71 Issues with Both Low and High-Intensity Training......Page 72 For Hypertrophy......Page 74 For Strength......Page 75 Learning Through Practice......Page 76 Recovery......Page 77 Frequency Recommendations......Page 79 VIF SUMMARY RECOMMENDATIONS......Page 80 Consider Overlap......Page 82 Avoid Black and White Thinking......Page 85 EXAMPLE ROUTINES......Page 88 A Simple, Sample Strength Routine......Page 89 Sample Hypertrophy Routine......Page 91 How Does This Stack Up with Our Recommendations?......Page 93 Level 3: Progression......Page 99 Progressions Based On Training Age......Page 100 Volume May Need to Increase Over Your Training Career......Page 101 Progress Versus Progressive Overload......Page 102 Deloads, Unloads, Tapers, And Light Microcycles......Page 103 Introductory Cycles......Page 104 How To Deload......Page 105 Progressing As A Novice Trainee......Page 106 Sample Intermediate Trainee Compound Movement Progression - ‘Linear Periodization’......Page 109 Wave Loading Periodization Example......Page 110 Sample Intermediate Trainee Isolation Movement Progression - ‘Double Progression’......Page 111 Progressing as an Advanced Trainee......Page 114 Tracking Progress When Training For Strength......Page 116 Tracking Progress When Training For Hypertrophy......Page 118 Do You Even Need to Test Strength?......Page 120 What To Do as an Advanced Lifter When You Don’t Progress......Page 121 On Implementing Deloads......Page 123 On Making Volume Decreases:......Page 124 On Making Volume Increases:......Page 125 Overview Of Periodization Models......Page 126 Integrating Models Of Periodization......Page 129 Integrating Linear Periodization......Page 131 Integrating Block Periodization......Page 133 Accumulation Block (~6 weeks)......Page 134 Realization Block (~2 weeks)......Page 135 Traditional DUP - HSP......Page 136 Example Approach Using Modified DUP......Page 137 Tapering For Competition......Page 139 Summary......Page 142 Level 4: Exercise Selection......Page 145 Specific Gains In Specific Movements......Page 148 Unfamiliar Movements Are Less Effective For Inducing Hypertrophy......Page 149 A Degree Of Variety Can Be Important......Page 150 Autoregulated Exercise Selection......Page 152 When Training For Strength......Page 153 Hypertrophy......Page 154 Strength......Page 156 Movement Weak Points and “Sticking Regions”......Page 158 A Note on Form......Page 163 Exercise Order......Page 164 Range of Motion......Page 165 Summary......Page 166 Level 5: Rest Periods......Page 171 The Hormone Hypothesis......Page 172 Metabolic Fatigue......Page 173 Muscle Damage......Page 175 The Final Word On Short Rest Periods For Hypertrophy......Page 176 Antagonist Paired Sets......Page 177 So How Does One Implement Antagonist Paired Sets in an Effective Manner?......Page 179 Example Programming With APS......Page 180 Drop Sets and Rest-Pause Sets......Page 181 So How Does One Implement Rest-pause or Drop Sets in an Effective Manner?......Page 183 Rest Period Recommendations......Page 184 Level 6: Lifting Tempo......Page 188 Strength......Page 189 Hypertrophy......Page 190 Time Under Tension?......Page 192 Force Multiplied by Time = Impulse......Page 193 Slowed Eccentric, Reduced Load & Volume......Page 195 Slow Training Inferior in Most Studies......Page 196 Supramaximal Eccentric Training......Page 197 Quick Start Guide to Program Building......Page 203 Step 1: Adherence......Page 204 Step 2: Volume, Intensity, Frequency......Page 207 Step 3: Progression......Page 211 Step 4: Exercise Selection......Page 213 Customizing Your Program with Autoregulation......Page 216 Autoregulating Deloads......Page 217 Autoregulating Exercise Selection......Page 218 How to Adjust Training When Cutting......Page 219 Sample Programs......Page 220 An Important Note on These Sample Programs......Page 224 The Novice Powerlifting Program Overview......Page 225 The Intermediate Powerlifting Program Overview......Page 227 The Advanced Powerlifting Program Overview......Page 229 The Novice Bodybuilding Program Overview......Page 231 The Intermediate Bodybuilding Program Overview......Page 232 The Advanced Bodybuilding Program Overview......Page 233 Establishing Initial Maxes......Page 236 The First Week of Training......Page 238 Progression Rules (After The First Training Week)......Page 240 RPE Based on RIR is Primarily Used to Set Load......Page 241 Progression Rules......Page 242 When Unable to Progress in Any Given Exercise......Page 244 Modifications to Peak for a Powerlifting Competition......Page 245 For Powerlifters......Page 246 Vertical and Horizontal Pulls......Page 248 Squat Variants......Page 249 Hip Hinge Variants......Page 250 Deadlift Variants......Page 251 Single-leg Squat Variants......Page 252 Substitutions......Page 254 For the Bodybuilder Who Competes in Powerlifting......Page 255 For the True “Powerbuilder”......Page 256 Novice Powerlifting Sample Program......Page 260 Intermediate Powerlifting Sample Program......Page 263 Intermediate Bodybuilding Sample Program......Page 264 Advanced Powerlifting Sample Program......Page 265 Advanced Bodybuilding Sample Program......Page 268 Resources......Page 273 Final Words......Page 281