The Muscle and Strength Training Pyramid v2.0 Training

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