The Muscle and Strength Training Pyramid v2.0 Training

The Muscle and Strength Training Pyramid v2.0 Training Eric HelmsNavigating the available fitness information online can be confusing and time-consuming at best, and a minefield of misinformation at worst. One inherent problem is that information online is always presented as supremely important and as the next ‘big thing,’ without context or any understanding of priorities.Enter The Muscle and Strength Pyramid books. The foundational concept of these books is understanding priorities and context, so you can take all the pieces of the puzzle and fit them together into an actionable plan.• Six sample routines to get you started quicklySix programs for novice, intermediate, and advanced-level bodybuilders and strength-focussed athletes.• Break through those training plateausWith our full progression guidelines and examples, you’ll never be left frustrated and wondering what to do next.• Learn how to tailor your own programming for faster resultsOur quick-start programming guide will show you how to apply all the principles that go into program design.The chief author of the books, Dr. Eric Helms, has not only the academic understanding of training and nutrition as an active researcher but also extensive practical experience. He has been a personal trainer, powerlifting and bodybuilding coach since 2005, helping hundreds bridge the gap between science and practice to reach their goals.In addition, he has the minds of Andrea Valdez, and Andy Morgan to ensure the concepts are communicated clearly and effectively and no stone is left unturned. Andrea is a lifelong athlete with extensive coaching experience and her Masters in Exercise Physiology, and Andy is a successful writer and consultant for body composition change with a unique grasp of how to communicate topics to diverse groups, as he produces content for both the Japanese and English speaking fitness communities.Together, they bring you The Muscle and Strength Training Pyramid, the hierarchical, comprehensive, evidence-based guide that is a must-have for every serious lifter or trainer. TOC 3 Foreword 9 Preface 13 What's New in the Second Edition 18 What’s Changed 19 What’s Added 19 Introduction 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 39 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 75 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, Unloads, Tapers, And Light Microcycles 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 Daily Undulating Periodization (DUP) 136 Traditional DUP - HSP 136 Modified DUP - HPS 137 Example Approach Using Modified DUP 137 Tapering For Competition 139 Summary 142 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 Does One Implement Antagonist Paired Sets 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 & Volume 195 Slow Training Inferior in Most Studies 196 Exceptions to The Rule 197 Supramaximal Eccentric Training 197 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 216 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 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 Why There Are No Shrugs or Direct Abdominal Work in the Bodybuilding Programs 254 Substitutions 254 Dual Athletes 255 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 Powerlifting Sample Program 260 Intermediate Powerlifting Sample Program 263 Intermediate Bodybuilding Sample Program 264 Advanced Powerlifting Sample Program 265 Advanced Bodybuilding Sample Program 268 Resources 273 Final Words 281 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