The Muscle and Strength Pyramid - Training v2.0.pdf

(5397 KB) Pobierz
S E CO N D ED I TIO N
THE MUSCLE
& STRENGTH
PYRAMID
T RA I N I N G
Eric Helms, PhD, CSCS
Andy Morgan, BS
Andrea Valdez, MS
This book is not intended for the treatment or
prevention of disease, nor as a substitute for medical
treatment, nor as an alternative to medical advice. Use
of the guidelines herein is at the sole choice and risk of
the reader.
Copyright: © 2018 by Eric Helms. All rights reserved.
This book or any part thereof, may not be reproduced or recorded in
any form without permission, except for brief quotations embodied in
critical articles or reviews.
For information contact:
team@muscleandstrengthpyramids.com
CONTENTS
FOREWORD BY DR. MICHAEL C. ZOURDOS ................................ 9
PREFACE ............................................................................................ 13
WHAT’S NEW IN THE SECOND EDITION...................................... 18
What’s Changed .........................................................................................19
What’s Added .............................................................................................19
INTRODUCTION TO THE PYRAMID ............................................... 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 .......................38
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 ............................................................................................................. 74
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, Tapers, and Intro Cycles ....................................................... 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 Undulating Periodization ................................................ 136
Traditional DUP - HSP ......................................................................................... 136
Modified DUP - HPS ..............................................................................................137
Example Approach Using Modified DUP ......................................................137
Tapering for Competition...................................................................... 139
Summary ...................................................................................................140

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika:

Zgłoś jeśli naruszono regulamin