A.

Strength qualities
Rep, intensity & Training effect Relationship

- Relative Strength : Strength increase Through enchanced neural drive

Reps % Maximum
1 100
2 94.3
3 90.6
4 88.1
5 85.6

- Functional Hypertrophy : Optimal compromise of strength and hypertrophy gains

- Reps % Maximum
6 83.1
7 80.7
8 78.6

- Hypertrophy : Gains with a slight increase in strength

- Reps % Maximum
9 76.5
10 74.4
11 72.3
12 70.3

- Strength Endurance : gains and lower hypertrophy gains

- Reps % Maximum
13 68.8
14 67.5
15 66.2
16 65
17 63.8
18 62.7
19 61.6
20 60.6

B. Linear Periodization (Poliquin)

Phase Reps Sets %RM
1 10 3 75
2 6 5 83
3 4 6 88
4 1 8 >90

Accumulation & Intensification Phases : Relative Strength

(Poliquin)
Weeks 1-2 3-4 5-6 7-8 9-10 11-12

Reps 6-8 4-6 5-7 2-4 3-5 1-3

Sets 4 6 5 6 6 8

Rest 180s 300s 240s 300s 240s 300s

Intensity 78-82 82-88 80-85 88-95 85-90 90-95

Accumulation & Intensification Phases : Absolute Strength

(Males)

Weeks 1-2 3-4 5-6 7-8 9-10 11-12

Reps 10-12 4-6 8-10 3-5 5-7 2-3

Sets 3 5 4 5 4 6

Rest 90s 240s 120s 300s 240s 300s

Intensity 70-75 82-88 75-78 85-90 80-85 90-95

Accumulation & Intensification Phases : Absolute Strength
(Females)

Weeks 1-2 3-4 5-6 7-8 9-10 11-12

Reps 10-12 6-8 8-10 4-6 6-8 3-5

Sets 3 4 4 5 4 6

Rest 90s 240s 180s 300s 240s 300s

Intensity 70-75 78-82 75-78 82-88 80-85 85-90

Accumulation & Intensification Phases : Strength Endurance &

Hypertrophy

Weeks 1-2 3-4 5-6 7-8 9-10 11-12

Reps 15-20 10-12 12-15 6-8 8-10 4-6

Sets 3 4 3 4 4 5

Rest 45s 120s 90s 180s 120s 240s

Intensity 60-65 70-75 65-70 78-82 75-78 82-88

Relationship Between Various Loading Parameters

 Reps Sets % Rest Intervals Speed Of Execution

2-3 6-12 90-95 180-300s Moderate to

Explosive
4-7 5-10 80-88 120-180s Moderate to
Explosive
8-10 4-8 70-78 90-120s Moderate to Fast

>11 3-6 <72.5 10-90s Moderate

C. REST & RECOVERY RATES

Rest Period Recovery Rate Training method

0 -30 <50 Metabolic Strength Endurance
Hypertrophy
30-120 >90 Metabolic Gereneral Strength F.
Hypertrophy
120-180 Near Complete Metabolic F. Hypertrophy Relative
180 – 300 Near Complete Neural Strength Relative
Strength Power/SSC
300-600 Complete Neural Max strength
Power / SSC

Recovery Rates : ATP/CP

Rest Period (sec) ATP Replenished %

30 50
60 87.5
80 93.7
120 98.4
160 99.6
180 99.8

Recovery Rates : Rest Period Variations

Metabolic Neural
10s 75s 180s
15 90 240
30 100 300
45 120
60 150
 D. Time Under Tension

TEMPO : Exp 4210

- Slow Controlled lowering 4s

- Medium pause 2s
- Fast Return 1s
- Immediately Repeat Lift again 0s

Time under tension & Training Methods

TUT (sec) Reps Training Methods

1-20 1-5 Spower/SSC
Relative Strength
20-40 6-8 Absolute Strength
Neural Hypertrophy
40-70 8-12 Metabolic Hypertrophy
General Fitness
>70 13+ Gerenal Fitness
Strength Endurance

E. Loading Patterns

Straight Sets

Sets Reps Weight

1 8 100kg
2 8 100kg
3 8 100kg
4 6 100kg

Commonly Prescribed Rep Windows

Relative Strength Functional Hypertrophy Strength Endurance

Hypertrophy
1-3 5-7 8-10 15-20
2-4 6-8 10-12 20-25
3-5 - 12-15 25-30
4-6 - - -
Flat Pyramid Sets

Sets Reps Weight

1 8 90lbs
2 8 95lbs
3 8 100lbs
4 6 105lbs

Ascending / Descending Sets

Sets Ascending Reps Descending Reps

1 4 15
2 8 10
3 8 8
4 10 6

Broad Pyramid

Sets Hypertrophy Functional Relative Strength

Hypertrophy
1 15 8 5
2 10 6 3
3 8 4 2
4 8 4 2
5 10 6 3
6 15 8 5

Plateau System : Descending

Sets Beginner Intermediate Advanced

1 15 12 10
2 15 12 10
3 12 10 8
4 12 10 8
5 10 8 6
6 10 8 6

Plateau System : Progressive

Sets Beginner Intermediate Advanced

1 10
2 10
3 8
4 8
5 12
8 6
8 6
6 4
6 4
10 8
 6 12 10 8

Stage System

Sets A B C
1 2 2 1
2 2 2 1
3 4 3 1
4 4 3 1
5 6 3 1
6 6 - 5x3

Wave Loading : Relative Strength

Sets Beginner Intermediate Advanced

1 7 5 3
2 6 4 2
3 5 3 1
4 7 5 3
5 6 4 2
6 5 3 1

Wave Loading : Relative Strength

Sets Beginner Load Rest

1 7 100lb 100
2 6 105lb 100
3 5 110lb 100
4 7 102.5lb 100
5 6 107.5lb 100
6 5 112.5lb 100

Wave Loading : Hypertrophy & Strength

Sets Beginner Intermediate Advanced

1 12 10 8
2 10 8 6
3 8 6 4
4 12 10 8
5 10 8 6
6 8 6 4

Wave Loading : Hypertrophy & Strength Endurance

Sets Beginner Intermediate Advanced

 1 20 18 15
2 15 12 10
3 12 10 8
4 20 18 15
5 15 12 10
6 12 10 8

Wave Loading : Functional Hypertrophy & Strength

Sets Beginner Intermediate Advanced

1 10
2 8
3 6
4 10
5 8
6 6
8 6
6 4
4 2
8 6
6 4
4 2

FAVORITE LOADING PATTERNS

Strength Endurance & Hypertrophy

MODE Sets x Reps

GVT 10 x 10

Hypertrophy 1 1 x 10-12 3x8

Hypertrophy 2 1 x 12 1 x 10 1x8 1 x 12

Endurance 1 1 x 20 1 x 12-15 1 x 10-12 1 x 12

Endurance 2 3 x 20 1 x30

Accumulation Phases

MODE Sets x Reps

 Wave Loading 1 2-3 x 10,8,6

Wave Loading 2 2-3 x 8,6,4

Verhoshansky 2-3 x 10 2-3 x 5 2-3 x3

Method
Paler Method 1 2x10 3x6

Paler Method 2 3x6 2x10

Heavy-Light 4-5 x 5-7 4-5 x 10-12

Method
Harre er al. (1989) 3-5 x 8-10

Intensification Phases

Mode
Sets x Reps

Wave Loading 1
2-4 x 3,2,1

Wave Loading 2
2-4 x 5,3,2

Kulesza
1x3 1x3 1x2 1x1 1 x 2-3

Paler 1
3x5 3x3

Paler 2
3x3 2x2

Harre er al
3x3 2x2 1x1
 Periodization Made.

Accumulation & Intensification Phases : Strength Endurance & Hypertrophy

Cycle Accum1 Inten1 Accum2 Inten2

1 20-25 8-10 12-15 6-8
2 12-15 5-7 10-12 4-6
3 15-18 7-9 13-15 5-7

Accumulation & Intensification Phases : Functional Hypertrophy

Cycle Accum1 Inten1 Accum2 Inten2

1 12-15 5-7 8-10 4-6
2 8-10 3-5 6-8 -
3 10-12 4-6 7-9 3-5

Accumulation & Intensification Phases : Relative Strength

Cycle Accum1 Inten1 Accum2 Inten2

1 6-8 3-5 5-7 2-3
2 4-6 2-3 3-5 1-2
3 5-7 3-4 4-6 1-3