24 hypertrophy training periodization

Hypertrophy Training Periodization: The big picture plan UNIVERSITY... The Lesson What is periodization Periodization models Yearly training plan macrocycle Post Show Programming O

Hypertrophy Training

Periodization: The big picture plan

UNIVERSITY

The Lesson

What is periodization

Periodization models

Yearly training plan (macrocycle)

Post Show Programming

Offseason Programming

Precontest Programming

What is Periodization?

Planned manipulation of training variables to maximize adaptations (Buford 2007)

What are our main training variables to manipulate?

• Volume

• Intensity (relative and absolute)

• Frequency

What else might limit maximal adaptation?

Recovery capacity

Injuries

Adherence/Sustainability

*these are factored into manipulating variables as well to maximize adaptation, its not just stimulus

Different models of manipulating these variables have been proposed

• Linear: volume decreases as intensity increases over time

• Reverse Linear: intensity decreases as volume increases over time

• Block: sections of time with focus on low load high volume and then high load low volume

• Undulating: weekly rotation of volume and intensity focus

Which model is best?

These models do not have to exist alone, in practical application we use a combination of all of them

Regarding hypertrophy no model has been shown superior over

another model when volume is equated

So the “best” plan is going to be one that allows you to handle an optimal training volume and allow recovery to take place

Within programming variables we will use ALL of these models across the training year

Periodization Models Applied

Linear: We will increase load and reps over time within hypertrophy rep targets and volume is auto regulated based on recovery

Undulating: We will manipulate rep ranges across training days based

on movement patterns, preparedness, and joint/tissue integrity

Block: We have sections of time with higher recovery capacity and in turn higher training volume, times with lower recovery and lower volume needed

Review the Hypertrophy Progression Lecture, we already know how to

do this!

The Yearly Plan (Macrocycle)

So we already now how to program and change variables based on recovery in the short term Long term how might this look?

Planning out the calendar year benefits:

Physique Goal timeline

Show timeline

PED usage and time off

Planned vacations/active rests

These different aspects are going to determine the programming needs for the year

YEARLY PLAN MACRO CYCLE

POST SHOW BLOCK

2 months

OFFSEASON BLOCK 5-12 months PRECONTEST BLOCK 4-6 months

CRUISE DOSAGE OFFSEASON BLAST OFFSEASON CRUISE PRECONTEST BLAST

a cti ve

res t

i ntro

week

6 week

vol ume

bl ock

del oad 6 week vol ume

bl ock

del oad 6 week vol ume

bl ock

del oad 6 week vol ume

bl ock

del oad/active res t

8 week vol ume

bl ock

del oad/tape

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8 week vol ume

bl ock

pea k week/deload

Post Show

Lowest training tolerance

Mental, physical (metabolic, hormonal, structural) recovery are focus

Intro week for new training plan and movements at ½ volume

6-week training phase autoregulated on recovery

Deload concludes phase

Offseason

Highest recovery capacity

Nutrition/PED usage drive up ability to recovery and progress stimulus

Blast vs Cruise training autoregulated volume/load/reps based on recovery

Blast vs Cruise training programming methods remain the same, volume adjusted via sets or training frequency

Pre contest

Recovery capacity linearly decreases

Training volume will be tapered down to match recovery

Training frequency can increase to keep per session volume quality high

Deload can be implemented mid prep and peak week

Big Picture Programming

1 Set up your weekly training block (exercises, sets, reps, load, rest periods)

2 Progress the load and reps over weeks and nail lift execution with accuracy

3 Autoregulate exercises, set additions/subtractions, load/reps selection based on recovery and performance

4 Deload reactively

Repeat this process in all phases of the year

References

Buford, T.W., et al., A comparison of periodization models during nine

Res, 2007 21(4): p 1245-50

Grgic, J., et al Should resistance training programs aimed at muscular hypertrophy be periodized? A systematic review of periodized versus non-periodized approaches J Sci Sprts, 2018 33(4) P e97-e104