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1 100
2 94.3
3 90.6
4 88.1
5 85.6
Repetitions, Intensity & Training Effects Relationship
• Functional Hypertrophy: Optimal compromise of
strength and hypertrophy gains
Number of Repetitions % of Maximum
6 83.1
7 80.7
8 78.6
Myofibrillar vs. Sarcoplasmic Hypertrophy
Repetitions, Intensity & Training Effect Relationships
• Hypertrophy: Hypertrophy gains with a slight
increase in strength
Number of Repetitions % of Maximum
9 76.5
10 74.4
11 72.3
12 70.3
Repetitions, Intensity & Training Effects Relationship
• Strength Endurance: Strength endurance gains and
lower hypertrophy gains
Number of Repetitions % of Maximum
13 68.8
14 67.5
15 66.2
16 65.0
17 63.8
18 62.7
19 61.6
20 60.6
Periodization Models
Linear Periodization
Phase Reps Sets % 1RM
1 10 3 75
2 6 5 83
3 4 6 88
4 1 8 > 90
Accumulation & Intensification Phases: Relative Strength
Sets 4 6 5 6 6 8
Rest 180 sec 300 sec 240 sec 300 sec 240 sec 300 sec
Sets 3 5 4 5 4 6
Rest 90 sec 240 sec 120 sec 300 sec 240 sec 300 sec
Sets 3 4 4 5 4 5
Rest 90 sec 240 sec 180 sec 300 sec 240 sec 300 sec
Sets 3 4 3 4 4 5
Rest 45 sec 120 sec 90 sec 180 sec 120 sec 240 sec
30 50
60 87.5
80 93.7
120 98.4
160 99.6
180 99.8
Recovery Rates: Rest Period Variations
Metabolic Neural
Superset Exercises:
Female:
Exercise Sets Reps Tempo Rest
A1. Split Squat 4 8-10 4010 60 sec
A2. Unilateral Leg Curl 4 6-8 4010 60 sec
Quiz # 2: Rest Periods
Exercise Sets Reps Tempo Rest
A1. Decline BB Press 4 8-10 4010 120 sec
A2. Parallel-grip Seated Row 4 10-12 4010 120 sec
Spower/SSC
1-20 1-5
Relative Strength
Absolute Strength
20-40 6-8
Neural Hypertrophy
Metabolic Hypertrophy
40-70 8-12
General Fitness
General Fitness
> 70 13 +
Strength Endurance
Verification # 4: Time Under Tension Check
Exercise Sets Reps Tempo Rest
A1. Split Squat 4 8-10 4010 90 sec
A2. Unilateral Leg Curl 4 6-8 4010 90 sec
1 8 200 lbs/91 kg
2 8 200 lbs/91 kg
3 8 200 lbs/91 kg
4 6 200 lbs/91 kg
Straight Sets
Exercise Sets Reps Tempo Rest
A1. Split Squat 4 8 4010 90 sec
A2. Unilateral Leg Curl 4 6 4010 90 sec
1 8 90 lbs/41 kg
2 8 95 lbs/43 kg
3 8 100 lbs/45.5 kg
4 6 105 lbs/48 kg
Ascending/Descending Sets
Sets Ascending Reps Descending Reps
1 4 15
2 6 10
3 8 8
4 10 6
Descending Sets
Exercise Sets Reps Tempo Rest
A1. Back Squat 4 15,10,8,6 4010 75 sec
A2. Leg Curl 4 15,10,8,6 4010 75 sec
1 15 8 5
2 10 6 3
3 8 4 2
4 8 4 2
5 10 6 3
6 15 8 5
* Number of reps
Broad Pyramid
Exercise Sets Reps Tempo Rest
A1. Mid-grip BB Press 6 8,6,4,4,6,8 4010 100 sec
A2. Wide-grip Pull-up 6 8,6,4,4,6,8 4010 100 sec
1 15 12 10
2 15 12 10
3 12 10 8
4 12 10 8
5 10 8 6
6 10 8 6
* Number of reps
Plateau System: Descending
Exercise Sets Reps Tempo Rest
A1. Mid-grip BB Press 6 10,10,8,8,6,6 4010 90 sec
A2. Wide-grip Pull-up 6 10,10,8,8,6,6 4010 90 sec
1 6 5 3
2 6 5 3
3 8 7 5
4 8 7 5
5 10 9 7
6 10 9 7
* Number of reps
Plateau System: Ascending
Exercise Sets Reps Tempo Rest
A1. Mid-grip BB Press 6 3,3,5,5,7,7 4010 100 sec
A2. Wide-grip Pull-up 6 3,3,5,5,7,7 4010 100 sec
1 10 8 6
2 10 8 6
3 8 6 4
4 8 6 4
5 12 10 8
6 12 10 8
* Number of reps
Plateau System: Progressive
Exercise Sets Reps Tempo Rest
A1. Mid-grip BB Press 6 10,10,8,8,12,12 4010 90 sec
A2. Wide-grip Pull-up 6 10,10,8,8,12,12 4010 90 sec
1 2 2 1
2 2 2 1
3 4 3 1
4 4 3 1
5 6 3 1
6 6 - 5x3
* Number of reps
Stage System 1
Exercise Sets x Reps Tempo Rest
A1. Front Squat 2 x 2, 3 x 3 4010 150 sec
A2. Leg Curl 2 x 2, 3 x 3 4010 150 sec
1 7 5 3
2 6 4 2
3 5 3 1
4 7 5 3
5 6 4 2
6 5 3 1
* Number of reps
Wave Loading: Relative Strength
Sets Beginner* Load Rest (sec)
* Number of reps
Wave Loading: Relative Strength
Exercise Sets Reps Tempo Rest
A1. Mid-grip BB Press 6 3,2,1,3,2,1 40X0 120 sec
A2. Parallel-grip Chin-up 6 3,2,1,3,2,1 40X0 120 sec
1 12 10 8
2 10 8 6
3 8 6 4
4 12 10 8
5 10 8 6
6 8 6 4
* Number of reps
Wave Loading: Hypertrophy & Strength
Exercise Sets Reps Tempo Rest
A1. Mid-grip BB Press 6 12,10,8,12,10,8 4010 90 sec
A2. Seated Rope Cable Row 6 12,10,8,12,10,8 4010 90 sec
1 20 18 15
2 15 12 10
3 12 10 8
4 20 18 15
5 15 12 10
6 12 10 8
* Number of reps
Wave Loading: Hypertrophy & Strength Endurance
Exercise Sets Reps Tempo Rest
A1. Mid-grip BB Press 6 15,10,8,15,10,8 4010 75 sec
A2. Seated Rope Cable Row 6 15,10,8,15,10,8 4010 75 sec
1 10 8 6
2 8 6 4
3 6 4 2
4 10 8 6
5 8 6 4
6 6 4 2
* Number of reps
Wave Loading: Functional Hypertrophy & Strength
Exercise Sets Reps Tempo Rest
A1. Thick Bar Close-grip Press 6 8,6,4,8,6,4 4010 90 sec
A2. Scott EZ-bar Curl 6 8,6,4,8,6,4 4010 90 sec
Hypertrophy 1 1 x 10-12 3x 8
Hypertrophy 2 1 x 12 1 x 10 1 x 8 1x 12
Muscular Endurance 2 3 x 20 1 x 30
Accumulation Phases
Mode Sets x Reps
* Number of reps
Accumulation & Intensification Phases:
Functional Hypertrophy
* Number of reps
Accumulation & Intensification Phases: Relative Strength
* Number of reps
Exercise Selection
Lower Body Introduction
Quadriceps Dominant
• Remedial Step-up
• Step-up
• Split Squat
• Lunge
• Squat
• Olympic Accessories
• Plyometrics
Lower Body Introduction
Posterior Chain Dominant
• Knee Flexion
• Hip Extension
– 45° Back Extension
– Romanian Deadlift (RDL)
– Good Morning
Accumulation 1
A1. Step-up
A2. Unilateral Leg Curl
B1. Step-up
B2. Romanian Deadlift
B1. Step-up
B2. Horizontal Back Extension
B1. Lunge
B2. Leg Curl
C1. Step-up
C2. Glute-Hamstring Raise
Accumulation 3
A. Clean Pull from Hang
Vertical Exercises
• Vertical Push
• Vertical Pull
Accumulation 1
A1. DB Decline Press
A2. DB Kneeling Row