Download periodization and exercise selection

RESISTANCE TRAINING
Workout Options and Program Periodization
BASIC RULES FOR EXERCISE SELECTION AND ORGANIZATION:
When selecting exercises for a particular muscle group, one must consider a number of factors to
ensure the safety of the musculature and joints involved in the movement, to attain the temporary failure
condition for the muscles involved to promote continued progress and to ensure activation of the desired
muscle groups. These rules include:
A. Exercises for problem muscle groups should be performed at the beginning of
the workout to prevent their omission from the workout. This organization also allows the
weight trainer to address these exercises with the greatest amount of energy available. This should help to
maximize one’s efforts and, ultimately, one’s progress.
B. Exercises for large muscle groups should always be addressed before those for
small muscle groups. Ex.: pectorals, and depending upon the specific exercise selected, shoulders
before triceps; latissimus dorsi and trapezius before biceps, quadriceps before gastrocnemius (calves).
C. Multiple-joint exercises should always be performed before isolation exercises.
Multiple-joint exercises involve the large muscle groups of the body, i.e. the pectorals, latissimus dorsi,
trapezius, quadriceps (when assisted by the gluteal and/or hip flexor groups), hamstrings and the deltoids.
These exercises typically have a “last name” of: press, pull, row, squat or lunge. Single-joint exercises
utilize only one joint and usually involve such muscle groups as the deltoids (with no assistance from the
triceps), the triceps, biceps, the quadriceps or hamstrings (when not assisted by the gluteal or hip flexor
groups). These exercises typically have a “last name” of: extension, curl, flye, raise, pressdown or
pulldown. Examples of proper exercise order include: chest exercises performed before the performance
of tricep isolation exercises; back exercises performed before the performance of bicep isolation exercises;
and the performance of the leg press, lunge and/or squat exercise before performing the leg extension
exercise. This organization strongly suggests that when performing exercises for the pectorals, all bench
presses (i.e. bench press, incline bench press and decline bench press) are to be performed before pectoral
exercises utilizing a flye movement (i.e. flat DB flyes, incline DB flyes, decline DB flyes, men’s chest
machine).
D. Weight trainers should perform exercises involving the use of dumbbells and/or
a barbell (free weights) before using selectorized resistance machines. This promotes safety
during the training session, as one possesses more energy during the initial phase of a workout and can
control the free weight exercise movements more completely. Resistance machine exercises are to be
performed after free weight exercises when one is fatigued and may not be able to control the movement of
free weight exercises as easily.
E. Finally, when performing exercises for a large muscle group in succession, one
should change the angle of the exercise to provide more complete development of the
muscle group. Examples of this rule include: the use of a flat, incline and a decline angle when
addressing the pectorals, using a narrow stance and a wide stance when performing such exercises as the leg
press and squat, use of the front (anterior), medial and rear (posterior) angles when addressing the deltoids
and a wide and a normal grip when performing the following exercises: the bench press, lat pull, arm or
bicep curl and the overhead press.
NUMBER OF ANGLES AND EXERCISES PER MUSCLE GROUP:
Generally, one or two exercises per muscle group are utilized per muscle group in one’s workout.
However, if one’s goal is to develop the muscle completely, exercises that target each of the angles of the
muscle must be incorporated into one’s workout routine during each exercise session. Therefore, the
following list identifies the minimum number of exercises that should be incorporated into one’s workout
each time the muscle or muscle angle is addressed:
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MUSCLE AND/OR MUSCLE ANGLE
NUMBER OF EXERCISES/ANGLES
Pectoralis group (chest) (flat, incline, decline)
Deltoids (shoulders: anterior, medial, posterior)
Triceps
Back (Total)
Upper back (trapezius & rhomboids)
Middle back (latissimus dorsi)
Lower back (Quadratus Lumborum & erector spinae)
Biceps
Quadriceps (foot position: shoulder width, narrow)
Hamstrings
Gastrocnemius (calves: toe-in, toe-out, straight-ahead)
Abdominals (Rectus abdominus & oblique abdominals)
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3
1
3
1
1
1
1
2
1
1-3
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WORKOUT OPTIONS:
THREE DAYS PER WEEK:
A full body workout is recommended to adequately overload all muscle groups. A
circuit workout may be utilized to maximize one’s available workout time. One exercise per
muscle group to include a total of 8-12 exercises per workout is recommended.
FOUR DAYS PER WEEK:
The body may be broken down into two workouts, each comprised of three or four
muscle groups per workout, with at least one day of rest in between training cycles. The
abdominal and calf muscle groups are to be exercised during every scheduled exercise session.
The following are examples of this training organization:
DAY OF THE WEEK
OPTION I
SUNDAY
MONDAY
OPTION II
REST
OPTION III
REST
REST
Chest, shoulders, back
Chest, shoulders,
Chest, shoulders,
(upper & middle back)
triceps
triceps, quadriceps
TUESDAY
Legs, triceps, biceps
WEDNESDAY
REST
REST
REST
THURSDAY
Repeat Monday
Repeat Monday
Repeat Monday
FRIDAY
Repeat Tuesday
Repeat Tuesday
Repeat Tuesday
SATURDAY
Rest
Rest
Rest
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Legs, back, biceps
Back, biceps,
hamstrings
FIVE DAYS PER WEEK
The body may be broken down into three workouts, each consisting of two muscle
groups. The abdominal and calf muscle groups are to be addressed every day. Care must be
taken to avoid the following workout combinations:
1. the performance of shoulder exercises that utilize the triceps on the day preceding the
chest & tricep workout.
2. the performance of shoulder, triceps and biceps exercises on the day preceding the
chest & back workout.
Examples of these workout organizations include:
DAY OF THE WEEK
OPTION I
OPTION II
OPTION III
SUNDAY
Rest
Rest
Rest
MONDAY
Quadriceps, hamstrings,
& calves
TUESDAY
Chest, back, shoulders
Chest & back
Shoulders, triceps,
& biceps
Legs & shoulders
(flyes only)
Chest & triceps
WEDNESDAY
Triceps & biceps
Quadriceps & hamstrings Back & biceps
THURSDAY
Repeat Monday
Repeat Monday
Repeat Monday
FRIDAY
Repeat Tuesday
Repeat Tuesday
Repeat Tuesday
SATURDAY
Rest
Rest
Rest
*NOTE:
If desired, one’s routine may begin with any of the combinations listed above with
subsequent workouts to follow the routine as outlined previously.
-At the conclusion of the week, one muscle group will have been trained only once. This
muscle group is to be addressed on the following Monday’s workout with all other muscle
groups to follow as outline above.
-Regardless of the resistance program, at least two exercises per muscle group are
suggested to facilitate development. When selecting exercises, one should change the angle of
the exercise to provide a training stimulus to as many aspects of the muscle as possible.
SIX DAYS OF THE WEEK
For those individuals who desire to address all muscle groups twice a week and spend
less time per exercise session, workouts may be organized to encompass six days per week with
the seventh day devoted to a day of recovery for the entire body. Two muscle groups are to be
addressed each day with abdominal and calf muscle exercises to be performed every day. When
selecting exercises, care should be taken to address every possible angle of the target muscle
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group. The number of sets, repetitions and amount of resistance would ultimately depend on the
focus and goals of the phase of the program. Possible exercise options are as follows:
DAYS OF THE WEEK
OPTION I
OPTION II
OPTION III
SUNDAY
Rest
Rest
Rest
MONDAY
Quadriceps, hamstrings,
calves
Chest & back
Chest & triceps
TUESDAY
Chest, upper back, triceps
Shoulders, triceps, Back & biceps
biceps
WEDNESDAY
Shoulders, mid-back, biceps Quads., hams., &
calves
Quads., hams.,&
calves
THURSDAY
Repeat Monday
Repeat Monday
Repeat Monday
FRIDAY
Repeat Tuesday
Repeat Tuesday
Repeat Tuesday
SATURDAY
Repeat Wednesday
Repeat Wednesday Repeat Wednesday
PERIODIZATION OF A WORKOUT PROGRAM
During the performance of training programs, many weight trainers tend to fall into the
well known ‘If a little is good, more is better’ rut. They find themselves performing the same
number of repetitions with increasingly large amounts of resistance for extended periods of time
in hopes of “something finally clicking” to create the perfect training result. However, the
typical result of this continued high-intensity training is a condition known as overtraining.
This condition is characterized by persistent fatigue, apathy towards continued resistance
training, an impaired immune system that allows the trainer to experience frequent bouts of
illness, an elevated resting heart rate, slowed or non-existent progress, possible loss of strength
and/or endurance and an increased risk for injury.
To prevent this condition, the trainer should cycle his/her training loads and intensities
during the week and over a period of time, usually 6-12 weeks. This progressive, planned and
systematic change of training load, volume and recovery will assist to maximize one’s progress
while preventing staleness and plateauing. The basic periodization model, created by Matveyev
in 1972, follows. This model is typically used to train athletes for optimal performance and has
been used as a basis for the creation of a number of similar organizations for the development of
physical fitness for the general public.
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MATVEYEV’S HYPOTHETICAL PERIODIZATION MODEL
PHASE
LENGTH
SETS
REPS
VOLUME
INTENSITY
Hypertrophy
2-3 wks.
3-5
8-20
high
low (50-80%)
Strength
3-5 wks.
3-5
2-6
med-high
high (85-95%)
Power
2-3 wks.
3-5
2-3
low
high
Peaking
1-3 wks.
1-3
1-3
very low
very high (90100%)
Active rest
2 wks.
Physical activity occurs; however, weight training is not usually
the mode of exercise. Any other approved mode of exercise is substituted such as cardiovascular
or recreational activities (i.e. jogging, stairmaster, basketball, etc.)
GENERAL PROGRAM DESIGN PARAMETERS:
TRAINING PARAMETERS
GOAL OR PHASE OF PROGRAM
Endurance
Number of sets/exercise:
Number of repetitions/set:
Amount of resistance (% of 1RM):
Recovery time:
Length of phase:
Tone
Size
Strength
2-4
1-3
3-6
4-8
20-50 (12-15) 8-12
6-12
1-5
50-70%
60-80% 70-85% 85-100%
30-60 sec.
30-90 sec. 1-2 min. 2-4 min.
2-3 wks.
3-4 wks. 3-6 wks. 1-3 wks.
*NOTE:
1. Muscle hypertrophy, an increase in muscular size, does not always accompany an
increase in one’s strength level. To increase one’s level of “pure” strength, be sure to utilize 6-8
repetitions per set after the performance of a warm-up set for a particular exercise.
2. Muscle tone and/or definition do not always accompany an improvement in one’s
level of muscular endurance.
3. For equal development of muscular strength and endurance, utilize 11 repetitions per
set after the performance of a warm-up set for the particular exercise.
ASSIGNMENT OF THE NUMBER OF REPETITIONS TO SPECIFIC AMOUNTS
OF RESISTANCE:
Based upon scientific research, the following relationships between the percentage of
one’s one repetition maximum (1RM) and the number of repetitions to be performed while using
a specific resistance are approximations and may vary slightly between exercises for various
muscle groups. The target number of repetitions per %RM is as follows:
5
% of 1RM
Number of repetitions
50%
15
60%
12
70-75%
10
80%
8
85%
6
90%
4
95%
2
100%
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Using these approximations, one can pair the approximate number of repetitions to the
prescribed amount of resistance for a particular workout program. For example, if a phase
prescribes a resistance of 80% of a 1RM, the trainer should attempt to perform approximately 8
repetitions of the specified exercise. Actual performance ability may vary from exercise to
exercise and from individual to individual.
PERIODIZATION TRAINING FOR GENERAL PUBLIC EXERCISERS
-Drought, 1992
PHASE
LENGTH
SETS
REPS
INTENSITY
Hypertrophy I
2-3 wks.
1-3
15-20
low (50-60%)
Hypertrophy II
3-5 wks.
1-5
12-15
med-low (60-70%)
Hypertrophy III
3-5 wks.
2-5
8-12
medium (7080%)
Strength
3-4 wks.
2-5
5-8
med-high(80-8590%)
Active rest
2 wks.
During this time, the trainer should be physically active. However, this activity does not
necessarily need to be in the area of resistance training. This is an exceptionally good time to
emphasize and increase one’s aerobic activity to facilitate additional body fat metabolism.
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EXERCISE IDENTIFICATION:
MULTIPLE-JOINT EXERCISES
SINGLE-JOINT EXERCISES
Pectorals (chest)
-Flat bench press (DB, Smith, machine)
-Dips
-Incline bench press (DB, Smith)
-Decline bench press (DB, machine, Smith)
Pectorals (chest)
-Pec flye machine
-Flat DB flye
-Incline DB flye
-Decline DB flye
Deltoids (shoulders)
-Overhead press (DB, machine, Smith)
Deltoids (shoulders)
-Lateral raise (machine, DB)
-Front DB raise
-Rear DB raise
-Upright row
-Shoulder shrugs
Triceps
-NONE
Triceps
-DB kickbacks
-Dips and/or bench dips
-Brain crushers
Upper back (trapezius)
-Bent-over lateral raise
Upper back (trapezius)
-Seated row
-Bent row (DB, barbell)
-One-arm DB row (“lawnmower pull” under armpit)
Middle Back (latissimus dorsi)
-Lat pull
-Wide-grip pull-ups
-Incline pull
-One-arm DB row (“lawnmower pull” to hip)
Back (latissimus dorsi)
-Straight-arm pulldowns
Lower back (quadratus lumborum & erector spinae) Lower back
-Back machine
-NONE
-Back hyperextensions
-Romanian dead lift (DB, barbell, stability ball)
Biceps
-NONE
Biceps
-Seated curl machine
-Preacher curl
-Standing curl (DB, barbell)
-”21” curls
-Alternating DB curl (could be
seated)
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Quadriceps (thigh)
-Leg press (with or w/o gluteal emphasis)
-Squat (Smith, barbell, DB)
-Lunges (Smith, barbell, DB)
-Ballet plie
Quadriceps (thigh)
-Leg extensions
Hamstrings
-Romanian dead lift (DB, barbell, stability ball)
Hamstrings
-Seated leg curl
-DB leg curl
Calves
-Standing heel raise (Smith machine, DB)
Calves
-Seated heel raise (w/ leg press)
Abdominals
-Abdominal machine
-Crunches
-Oblique crunches
Abdominals
-NONE
POINTS FOR EFFECTIVE ACTIVATION OF LARGE MUSCLE GROUPS
GENERAL RULES: The muscle located under the bar or dumbbell will be contracted during
the performance of the exercise. Accurate lifting technique is crucial to the use of the proper
muscles of the exercise. The joint located between the target musculature and the resistance to
be moved should begin the movement from a 90-degree angle.
• PECTORALS: “Punch and push”. Punch the shoulders forward then push to extend
the elbow by contraction of the tricep muscles.
• TRAPEZIUS: “Pinch and pull your elbows straight back”. Pull the shoulder blades
(the scapula on each side of the body) toward the spine to cause the trapezius and its
associated muscles to move the weight initially and “cover the trapezius with the
elbows”. Flex the elbow joint by contracting the bicep muscles to complete the
movement.
• LATISSIMUS DORSI: “Pinch and pull the elbows to your hips”. Pull the shoulder
blades (the scapula on each side of the body) toward the spine while directing the elbows
toward the hips to cause the lower trapezius and latissimus dorsi to move resistance
initially before flexing the elbow joint by contracting the bicep muscles.
• DELTOIDS: “Punch the shoulders upward and push”. Elevation of the shoulders by the
contraction of the upper trapezius reduces the stress placed upon the shoulder joint and
reduces the use of the tricep muscle as the prime mover for the exercise. CAUTION
CONCERNING THE PERFORMANCE OF THE DUMBBELL FRONT RAISE
AND LATERAL RAISE EXERCISES: The National Strength and Conditioning
Association discourages the elevation of dumbbells to a position above the shoulder joint
to prevent the application of excessive pressure upon the joint. According to the NSCA,
elevation to a 70-degree angle from parallel to the floor is adequate for optimal
development.
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•
•
QUADRICEPS: “Squeeze the gluteals and push your feet through the floor.”
PERFORMANCE OF THE SQUAT, SPLIT SQUAT OR LUNGE EXERCISE:
Contraction of the gluteals will reduce the pressure felt in the knee joint. Additionally,
attention to the relationship of one’s knee to one’s toes will help to prevent this
discomfort. During the performance of these exercises, one’s knee should not “cover”
one’s toes. Finally, extension of the gluteals to the rear, rather than lowering them on
top of the heel of one’s foot, will prevent undue pressure onto the knee joint.
HAMSTRINGS: “Squeeze the gluteals, then contract the muscles of the lower back
(quadratus lumborum).” PERFORMANCE OF THE DEAD LIFT EXERCISE:
Contraction of the gluteal muscles helps to reduce the pressure felt in the knee joint and
prevents the lumbar spine region from feeling excessive resistance. This exercise is
designed to develop the hamstrings, the muscles in between the vertebrae of the spine for
proper posture and alignment and to develop the gluteal muscles.
BIBLIOGRAPHY
Fleck, Stephen J. and Kraemer, William J. Designing Resistance Training Programs. Human
Kinetic Books: Champaign, IL, 1987.
Drought, C.S.C.S, J. Henry. “Personal Training Program Design and Periodization”. National
Strength and Conditioning Association Journal. Vol. 14, No. 5, 1992. Colorado Springs, CO.
Schoenfeld, C.S.C.S., Brad. “Repetitions and Muscle Hypertrophy”. National Strength and
Condiditoning Association Journal. Vol. 22, No. 6, 2000. Colorado Springs, CO.
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