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    Periodisation For Hypertrophy

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    Pierfrancesco Lucente
    1. The document discusses periodization strategies for muscle hypertrophy. 2. Key variables that can be manipulated include intensity, exercise selection/order, frequency, and volume to continually challenge the body while avoiding overtraining. 3. An example layered rep range approach is outlined, moving between focus on rep ranges of 5-10, 10-15, and 15-20 over multiple mesocycles. Relative intensity, volume, and exercise selection are also periodically varied to maintain progress.

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    Periodisation For Hypertrophy

    Uploaded by

    Pierfrancesco Lucente
    260 views17 pages
    1. The document discusses periodization strategies for muscle hypertrophy. 2. Key variables that can be manipulated include intensity, exercise selection/order, frequency, and volume to continually challenge the body while avoiding overtraining. 3. An example layered rep range approach is outlined, moving between focus on rep ranges of 5-10, 10-15, and 15-20 over multiple mesocycles. Relative intensity, volume, and exercise selection are also periodically varied to maintain progress.

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    Periodisation for Hypertrophy

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    1. The document discusses periodization strategies for muscle hypertrophy. 2. Key variables that can be manipulated include intensity, exercise selection/order, frequency, and volume to continually challenge the body while avoiding overtraining. 3. An example layered rep range approach is outlined, moving between focus on rep ranges of 5-10, 10-15, and 15-20 over multiple mesocycles. Relative intensity, volume, and exercise selection are also periodically varied to maintain progress.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    260 views17 pages

    Periodisation For Hypertrophy

    Uploaded by

    Pierfrancesco Lucente
    1. The document discusses periodization strategies for muscle hypertrophy. 2. Key variables that can be manipulated include intensity, exercise selection/order, frequency, and volume to continually challenge the body while avoiding overtraining. 3. An example layered rep range approach is outlined, moving between focus on rep ranges of 5-10, 10-15, and 15-20 over multiple mesocycles. Relative intensity, volume, and exercise selection are also periodically varied to maintain progress.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 17
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    The text discusses strategies for periodizing training programs to promote continued muscle growth while reducing overtraining. This includes manipulating variables like exercise selection, volume, intensity and frequency over different time periods.

    The main variables that can be adjusted for periodization include absolute and relative intensity, exercise selection/order, frequency, and volume.

    Volume and intensity can be manipulated by starting at a minimum effective volume and intensity in week 1 and gradually increasing the load each week until reaching a maximum recoverable volume, then taking a deload week with underloading.

    Periodisation for

    Hypertrophy
    Steve Hall of Revive Stronger
    Periodisation defined

    The manipulation of programme variables to create consistent


    improvement in the target outcome while minimising the potential for
    plateau or regression.

    - Brad Schoenfeld
    (Science & Development of muscle hypertrophy 2nd edition)
    Why adjust anything?

    1. We adapt to the stimulus


    Adaptive resistance
    2. We develop fatigue

    SFR implications
    Why periodise

    To promote continued gains whilst reducing the risk of overtraining.


    > Selye’s general adaptation syndrome theory:
    What are the main variables can we adjust?

    1. Absolute intensity aka reps


    2. Relative intensity aka RIR/RPE -> proximity to failure
    3. Exercise selection/order
    4. Frequency
    5. Volume aka hard sets
    What are the main variables can we adjust?

    1. Absolute intensity aka reps


    2. Relative intensity aka RIR/RPE -> proximity to failure
    3. Exercise selection/order
    4. Frequency
    5. Volume aka hard sets

    It’s a concept not a defined system of training (do you do the DUP?), there is a huge
    number of variables & a huge number of combinations & thus multiple approaches remain viable.
    The ultimate goal of periodisation for hypertrophy?

    To keep us growing at our best pace!


    S
    timulus to F atigue R atio
    Layered rep ranges Focus 5-10 rep range
    5-20 reps

    Focus: 4-6 rep range Focus 10-15 rep range


    4-15 reps 5-20 reps
    Maintenance volume

    Focus 15-20 rep range


    Focus: 15-20 rep range
    5-30 reps
    5-30 reps
    Plus metabolite work
    Layered rep ranges

    ● There are pro’s & con’s to changing rep ranges


    ○ Pro: better SFR, maintain your SFR, metabolites are likely best short term
    ○ Con: easy to track, less variables to adjust for
    ● Keep a thread of rep ranges throughout & adjust priority
    ○ Meso 1
    ■ 7-10 - 75%
    ■ 10-20 - 25%
    ○ Meso 2
    ■ 7-10 - 50%
    ■ 10-20 - 30%
    ■ 20-30 - 15%
    ○ Meso 3
    ■ 7-10 - 25%
    ■ 10-20 - 50%
    ■ 20-30 - 25%
    Relative intensity & volume in a meso

    ● Week 1 = 3/4RIR & MEV -> minimum effective for hypertrophy


    ○ Make each week a little harder
    ○ Autoregulate volume based off recovery & bio feedback
    ○ Eventually meet out limit aka MRV
    ● Deload = <4RIR & MEV or <
    ○ Underloading, help recover & re-sensitise

    ^ Keeping us at our MAV & an average RIR of 2 => best for growth
    Exercise selection

    RP Delete & replace algorithm:

    Stick Twist
    1. Hitting PRs 1. No PRs whole meso
    2. No Pain 2. Pain
    3. Not stale 3. Staleness
    4. You need to limit stochastic mitigation 4. Logical need e.g. metabolite meso, higher
    (high fatigue, e.g. pre-show) rep range
    Frequency

    ● Volume determined
    ○ There is likely an MEV & MRV for volume within a single session
    ○ MEV: 1-3 sets per exercise & 2-6 per muscle group
    ○ MRV: 4-6 sets per exercise & 8-12 per muscle group
    ● Plan backwards from estimated MRV
    ■ Muscle MRV / 10 = number of sessions
    ● 20 / 10 = 2 sessions of 10 sets
    ○ Sets per session / 5 = number of exercises
    ○ 10 sets / 5 = 2 exercises per session
    Volume
    Volume

    ● MEV rises over the course of hypertrophy training


    ○ manipulations in exercises / rep ranges attempt to mitigate this

    Primer Phase to re-


    sensitise & bring
    adaptive resistance
    down
    Keep us growing at our best rate

    1. Use the rep range with the greatest SFR -> heavier to lighter
    2. Focus on the RIR with the best SFR -> 4-0 on average 2
    3. Use exercises with the best SFR -> more compound to less, staleness
    4. Use a frequency that keeps volume between MEV-MRV -> MAV on average
    5. Autoregulate volume to stay between MEV-MRV -> MAV on average
    a. Using Primer Phases to mitigate adaptive resistance

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