Professional Documents
Culture Documents
www.workout911.com
Principle of Individuality
www.workout911.com
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).
www.workout911.com
www.workout911.com
www.workout911.com
Key Point!
www.workout911.com
A Periodized Approach
www.workout911.com
www.workout911.com
Application to Periodization
www.workout911.com
Genesis of Periodization
www.workout911.com
10
11
www.workout911.com
12
Non-Linear Approach
www.workout911.com
13
www.workout911.com
14
Hybrid Approach
Step loading
www.workout911.com
15
Strength Mesocycle
Metabolic Mesocycle
~8 weeks
~4 weeks
Hypertrophy Mesocycle
~10 weeks
www.workout911.com
17
Intensity of load
Rest interval
Recovery
3 minutes
Volume
48 hours between same muscle group, 3-4 days per week schedule
Modalities
www.lookgreatnaked.com
18
Strength Mesocycle
5-3-1 week 3
Week 4 unload.
19
Intensity of load
Rest interval
Recovery
30 seconds or less
Volume
Modalities
www.lookgreatnaked.com
20
Metabolic Mesocycle
www.workout911.com
21
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
22
www.lookgreatnaked.com
Hypertrophy Mesocycle
23
24
Training angle
Planes of movement
Make one muscle more or less active (only applicable for two-joint
muscles)
Hand/foot spacing
25
www.workout911.com
26
Block 1 Schedule
www.workout911.com
27
Comprised of four, one-week microcycles training 4 days per week using upper
body/lower body split.
www.workout911.com
28
Block 2 Schedule
www.workout911.com
29
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
www.workout911.com
30
Block 3 Schedule
86
84
82
80
78
Intensity
76
74
72
70
www.workout911.com
31
Sets
Reps
Incline BB Press
6-12
Flat DB Press
6-12
Pec Deck
6-12
Lat Pulldown
6-12
Seated Row
6-12
Dumbbell Pullover
6-12
6-12
Reverse Curl
6-12
DB
Side Bend
www.workout911.com
6-12
32
Sets
Reps
BB Front Squat
6-12
DB Lateral Lunge
6-12
Sissy Squat
6-12
Good Morning
6-12
6-12
Cable Abduction
6-12
6-12
6-12
www.workout911.com
33
Sets
Reps
DB Shoulder Press
6-12
6-12
6-12
BB Drag Curl
6-12
6-12
6-12
Triceps Pressdown
6-12
Triceps Dip
6-12
www.workout911.com
34
Benefits
Detriments
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.
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
Cardio Modalities
www.workout911.com
42
www.workout911.com
43