Worked examples

Worked example Context Single workout

Purpose Bodybuilding (biceps)
Training status Advanced

CURRENTLY–USED WORKOUT Sets Reps RIR Tempo Rest period ROM Contraction
Exercise (Ecc→Con) mode
Barbell curl 3 10–12 0 2-X-2-X 2 minutes Full SSC
Preacher curl 3 10–12 0 2-X-2-X 2 minutes Full SSC
Single-arm concentration curl 3 10–12 0 2-X-2-X 2 minutes Full SSC

The last two reps of a set to failure contribute the most to Longer eccentric phases are associated with
sustained fatigue after a workout. Removing these last two reps more (slow twitch) muscle growth, and are
accelerates post-workout recovery. This is particularly important potentially therefore useful for bodybuilders
for the elbow flexors, which contain many fast twitch fibers.

Higher-rep sets cause more sustained fatigue Longer rest periods are ideal
without causing more hypertrophy. So it is for bodybuilding, because
more efficient to work in the 5–7 rep range they allow full recovery of
than in the traditional 10–12 rep range CNS fatigue between sets

IMPROVED WORKOUT Sets Reps RIR Tempo Rest period ROM Contraction
Exercise (Ecc→Con) mode
Preacher curl (standard grip) 4 5–7 2 4-X-2-X 3 minutes Full SSC
Standing reverse grip EZ bar curl 4 5–7 2 4-X-2-X 3 minutes Full SSC
with added resistance bands

Hand position also likely affects the

According to the principle of
relative leverages of the biceps and
neuromechanical matching, different elbow
the brachioradialis during curls.
Although very high volumes flexor muscles likely contribute more in
The standard grip (palm facing up)
targets the biceps more, while the of training are popular with different elbow joint ranges of motion. The
advanced lifters, progress can biceps are targeted more by longer muscle
reverse grip (palm facing down)
still be made with a smaller lengths (the preacher curl) and the
targets the brachioradialis more.
number of sets/reps
3 sets of leg presses
brachioradialis by shorter muscle lengths
(curl variations against elastic resistance)
Worked example Context Program cycle
Purpose Bodybuilding
Training status Advanced

CURRENTLY–USED CYCLE (week) 1 2 3 4 5 6 7 8

One workout of each type/week
Number of sets per exercise 3 3 5 5 7 7 8 8
(volume progression)

! Progressively increasing volume over the course of a Some recent research has shown that lifters may
training cycle is a popular approach to programming at the become desensitized to their current level of
present time. However, progressively adding sets from one training volume. This implies that increasing training
workout to the next based on a predetermined schedule volume too rapidly is potentially inefficient, because
(as shown above) ignores whether repetition strength is it reduces the scope for increasing volume in the
increasing (and therefore whether muscle growth is future when such increases might be necessary for
occurring) with the existing level of volume or not. progress to occur

REPLACEMENT CYCLE (week) 1 2 3 4 5 6 7 8

One workout of each type/week
Number of sets per exercise 3
Add 1 set if a rep not added in at least 1 set of previous workout
(volume progression)

The chart below shows an example of how this progression might

! An alternative way of progressively occur in practice, if no progress were made in weeks 3 and 7
increasing volume over the course of a training
cycle is to use an autoregulated progression
method, where an additional set is only added REPLACEMENT 1 2 3 4 5 6 7 8
if it was not possible to add at least one rep to CYCLE (week)
at least one of the sets to failure in the previous Set 1 (reps to failure) 6 6 6 6 6 7 7 7
workout. In this way, training volume is only
Set 2 (reps to failure) 5 5 5 5 5 5 5 5
increased if progressive overload is not already
being achieved. This avoids adding unnecessary Set 3 (reps to failure) 4 5 5 5 5 5 5 5
training volume that may or may not accelerate
progress but certainly increases fatigue and Set 4 (reps to failure) 3 4 4 4 4
therefore the time required to recover. Set 5 (reps to failure) 3
Worked example Context Single workout
Purpose Readiness testing
Training status Strength/power athlete

CURRENT READINESS TESTS HOW DOES IT WORK?

Self-reported readiness to train If self-reported readiness to train is below a certain threshold,
reduce workout volume or change workout to focus on mobility
Bar speed on first rep of warm-up set of If bar speed is reduced by a certain percentage from normal
back squats with maximal effort levels, reduce volume or change workout to focus on mobility

Self-reported readiness to train Setting the thresholds for the readiness

is actually poorly related to the tests is challenging and requires extensive
fatigue that lasts from previous data collection and experience. In practice,
workouts, and tends to it may be helpful to have two thresholds,
overestimate the fatigue that is an inital threshold that triggers a reduction
present, while bar speed in workout volume and a second threshold
against a relatively heavy load that triggers a complete alteration of the
is not very sensitive to central workout or even a rescheduling of the
nervous system fatigue workout for a later date

IMPROVED READINESS TEST HOW DOES IT WORK?

Unloaded vertical jump height If jump height is reduced by more than a certain percentage
from normal levels (assessed over a period of time), reduce
workout volume, alter workout, or even reschedule workout

Countermovement and squat ! Vertical jump heights are the most valid, practical way of measuring the presence
vertical jump heights can be of sustained lower body fatigue, because they assess strength at a fast speed. When
easily measured (accurately,
muscles shorten at fast speeds, only the fast twitch fibers of high-threshold motor
reliably, and quickly) by using
units (HTMUs) can contribute to force production. HTMUs are the motor units that
mobile phone applications
are prevented from being recruited by central nervous system (CNS) fatigue, and the
and therefore this test does fast twitch fibers are the muscle fibers that are damaged by exercise. Therefore, if
not require expensive sustained fatigue (muscle damage and CNS fatigue) is still present from a previous
equipment or time-
workout, this will greatly affect force production in the vertical jump, and this makes
consuming preparation
vertical jump height very sensitive to the presence of sustained fatigue in general.
Worked example Context Single workout
Purpose Sprinting
Training status Soccer athlete

PROPOSED WORKOUT Sets Reps RIR Tempo Rest period ROM Contraction
Exercise (Ecc-Con) mode
Barbell squat (velocity-based reps) 4 5–8 3 4-X-X-X 2 minutes Full SSC
Nordic curl 3 6–12 n/a 5 2 minutes Full Eccentric
Calf raises 3 10–12 0 2-X-2-X 2 minutes Full SSC

Velocity-based training with a moderate load and 3 RIR is a When performing ballistic exercise, it is
very good compromise between heavy strength training and best to focus entirely on performing the
power training. Yet, it is probably better to perform a concentric phase with maximal effort,
combination of power training and eccentric training and so slow lowering phases are not
usually helpful. In contrast, taking a short
Although it is common to program relatively rest between each rep can be beneficial
high reps for Nordics and reverse Nordics, to reduce the accumulation of fatigue
there is little logic in using more than 5 reps (which then enhances the adaptations
per set, because fatigue is excessive after this related to high-velocity strength)

IMPROVED WORKOUT Sets Reps RIR Tempo Rest period ROM Contraction
Exercise (Ecc-Con) mode
Jump squat or loaded vertical jump 4 5 >5 X-X-X-3 2 minutes Full Ballistic SSC
Repeated hops (using calves) 3 5 >5 X-X-X-X 2 minutes Full Ballistic SSC
Nordic curl 3 5 n/a 3 2 minutes Full Eccentric
Flywheel squat (or reverse Nordic) 3 5 n/a 3 2 minutes Full Eccentric

Calf raises are not effective for Note that both eccentric exercises
increasing vertical stiffness and so Although eccentrics are frequently have been moved to the end of the
are probably not useful for done with slow lowering phases, workout. This is because eccentric
sprinting. In contrast, repeated eccentric forces are usually contractions cause much more long-
hops for the calf muscles likely produced at faster speeds in lived fatigue, so performing them
develop both explosive concentric sprinting. Thus, a faster tempo (with earlier in a workout has detrimental
and eccentric calf muscle strength. added weight if required) is better. effects on subsequent exercises.
Worked example Context Program cycle
Purpose Sprinting (Nordic curls)
Training status Soccer athletes (group)

CURRENTLY–USED PROGRESSION 1 2 3 4 5 6 7 8
FOR NORDIC CURLS
Number of sets 2 3 4 4 4 4 4 4
Number of reps 3 3 5 5 8 8 10 12

! Eccentric training differs from conventional strength training because Since performing more than five
task failure is never achieved. It is always possible to lower a given load. reps per set is probably not
The only way that a rep can be judged as failed is if a fixed tempo is effective during eccentric
prescribed and the lifter fails to maintain that tempo. Also, because the training, the replacement
nature of fatigue is different during eccentric contractions from during program actually builds up to a
concentric contractions, stimulating reps during eccentric contractions higher number of stimulating
actually occur at the beginning of the set and not at the end. For this reps than the currently-used
reason, it is likely that any more than 5 reps per set is ineffective. progression model!

REPLACEMENT PROGRESSION 1 2 3 4 5 6 7 8
FOR NORDIC CURLS
Number of sets 2 3 3 4 4 5 6 6
Number of reps 3 3 4 4 5 5 5 5

Since eccentric training An alternative strategy to

produces a large amount of increasing training volume
sustained fatigue and muscle would be to maintain the
soreness, starting training number of sets and reps the
programs with very low same but attempt to increase
volumes (sets x reps) is a good the external load used by
strategy to ensure that athletes wearing a weighted vest or
can continue with other training holding a small weight plate
and practices against the torso
Worked example Context Single workout
Purpose Strength training workout
Training status Powerlifting athlete

CURRENT PRACTICES Mechanistic effect Improves motor Improves

unit recruitment? coordination?
Self-selected warm-up Improved autonomy Yes Yes
Verbal encouragement from coach Increased motivation Yes No

By encouraging athletes to perform a

! When training to improve performance in a specific exercise (such as
self-selected warm-up (rather than
the squat, bench press, or deadlift), it is possible to alter the adaptations
prescribing a specific warm-up), the
that occur in motor unit recruitment and in coordination by means of
athletes are provided with autonomy
support, which increases both various psychological interventions. Importantly, different interventions
can affect the adaptations in recruitment, coordination, or both.
motivation and also the ability to focus
externally rather than internally

SUGGESTED PRACTICES Mechanistic effect Improves motor Improves

unit recruitment? coordination?
Self-selected warm-up Improved autonomy Yes Yes
Provision of external focus of Change in focus of No Yes
attention cue by coach before lift attention
Verbal encouragement from coach Increased motivation Yes No
and other athletes
Provision of bar speed target and Increased motivation Yes No
feedback (where possible)

Although verbal encouragement during a lift Providing a numerical bar speed target and/or
does seem to benefit force production (most feedback seems to be associated with better
likely by increasing motivation and therefore performances even when verbal encouragement is
effort), the presence of other athletes can already provided. To the extent that bar speeds
cause social facilitation and therefore provide can be tracked and provided to the athlete
additional benefits in this respect. regularly, this may be a valuable training tool.
Worked example Context Single workout
Purpose General strength
Training status Intermediate

PROPOSED UPPER BODY WORKOUT Sets Reps RIR Tempo Rest period ROM
Exercise (Ecc-Con)

Bench press 5 6–8 0 4-X-2-X 3 minutes Full

Pull up 5 6–8 0 4-X-2-X 3 minutes Full
Overhead press 5 10–12 0 4-X-2-X 3 minutes Full
Seated row 5 10–12 0 4-X-2-X 3 minutes Full

Training in lower rep ranges is better for increasing maximum Training to failure is associated with
strength. Also, training in higher rep ranges increases fatigue greater fatigue after workouts, and this
after a workout without increasing hypertrophy. can be avoided by leaving 2 reps in reserve
While higher volumes are associated with Slow lowering phases enhance slow
more muscle growth, excessive volume can twitch fiber growth, which is helpful
prevent full recovery before subsequent for bodybuilders but is not likely worth
workouts, which interferes with strength gains the effort for general strength gains

IMPROVED UPPER BODY WORKOUT Sets Reps RIR Tempo Rest period ROM
Exercise (Ecc-Con)

Bench press 4 5–7 2 2-X-X-X 3 minutes Full

Wide grip pull up 4 5–7 2 2-X-X-X 3 minutes Full
Steep incline bench press 3 5–7 2 2-X-X-X 3 minutes Full
Narrow grip seated row 3 5–7 2 2-X-X-X 3 minutes Full

Using a wide grip during a pulling exercise causes The overhead press is entirely suitable for developing upper
the lower (lumbar) region of the latissimus dorsi body strength. Nevertheless, it is a relatively unstable
to have better leverage (for adduction), so it exercise unless performed as a machine variation. A lack of
contributes more. In contrast, using a narrow grip stability in an exercise reduces the level of motor unit
causes the upper (thoracic) region to have better recruitment that can be achieved by the working muscles,
leverage (for extension), so it contributes more. In and this therefore inhibits strength gains. The more stable,
this way, various regions of the lats can be trained steep incline press is a useful alternative
Worked example Context Program cycle
Purpose Powerlifting
Training status Intermediate/Advanced

CURRENT PROGRESSION MODEL 1 2 3 4 5 6

(workout number)
Relative load 10RM 8RM 6RM 5RM 3RM 2RM
Number of sets and reps per main exercise 5x5 5x5 3x3 3x3 5x1 3x1

Improvements in coordination are load-specific. High volumes at the start of the Progress does not always
Training with moderate loads (6–15RM) does program cycle are intended to happen during a strength
not cause improvements in coordination that produce muscle growth. Even so, training program cycle,
benefit heavy loads (1–5RM). For this reason, there is evidence that lifters especially among advanced
the first half of this training program is currently adjust to their current volumes, lifters. When the weight on
missing out on the opportunity to enhance gains which suggests that the later the bar is changed from one
in maximum strength by means of coordination workouts with lower volumes in workout to the next, it is
improvements. A better strategy would be to this program will have only a impossible to know whether
employ a heavy load throughout. very small hypertrophic effect progress is being made.

REPLACEMENT PROGRESSION MODEL 1 2 3 4 5 6

(workout number)
Relative load 5RM same same same same same
weight weight weight weight weight
Number of sets and reps per main exercise 5x2 1x3 2x3 3x3 4x3 5x3
4x2 3x2 2x2 1x2

! The exact load that is used to start This progression model allows ! Once the program reaches
this progression model affects how [A] load-specific coordination the point where 5 sets of 3
long the program can be used for. improvements to occur, [B] some reps can be performed, the
Starting with a lighter relative load hypertrophy to occur after all weight can then be increased.
allows more cycles to be completed workouts, and [C] progress to be
before the program stops working. observed in real time after each
workout, which allows changes to be
made if the program stops working
 Worked example Context Single workout
Purpose Bodybuilding (hamstrings)
Training status Advanced

ORIGINAL WORKOUT Sets Reps RIR Tempo Rest period ROM Contraction
Exercise (Ecc→Con) mode
Romanian deadlift (RDL) 3 10–12 0 2-X-2-X 2 minutes Full SSC
Lying leg curl 3 10–12 0 2-X-2-X 2 minutes Full SSC

The last two reps of a set to failure contribute the most to post- Longer eccentric phases are associated with
workout fatigue. Removing these reps accelerates post-workout more (slow twitch) muscle growth, and are
recovery. This is particularly important for the hamstrings, potentially therefore useful for bodybuilders
which have a very high voluntary activation capacity.

Higher-rep sets cause more sustained fatigue Longer rest periods are ideal
without causing more hypertrophy. So it is more for bodybuilding, because
efficient to work in the 5–7 rep range than in the they allow full recovery of
traditional 10–12 rep range CNS fatigue between sets

IMPROVED WORKOUT Sets Reps RIR Tempo Rest period ROM Contraction
Exercise (Ecc→Con) mode
Single-leg 45 degree back extension 4 5–7 2 4-X-2-X 3 minutes Full SSC
Seated leg curl 4 5–7 2 4-X-2-X 3 minutes Full SSC

The original workout correctly Even so, the hamstrings muscle Also, the 45-degree back extension is
implemented both hip extension (RDL) fibers do contain sarcomeres likely a better hamstrings exercise than
and knee flexion (leg curl) exercises. that work on the descending the RDL for two reasons. Firstly, straight
Different hamstrings muscles (and limb of the length-tension leg exercises tend to involve more
probably also different regions of the relationship. Therefore, they do hamstrings activation, while bent leg
hamstrings muscles) are used by hip experience stretch-mediated exercises tend to involve more gluteus
extension and knee flexion. Thus, hypertrophy. Thus, the seated maximus activation. Secondly, hip
incorporating both joint actions makes leg curl (which involves a longer extension exercises that also involve the
sure that muscle growth occurs in as maximum muscle length than quadriceps tend to involve reduced
many parts of the hamstrings muscle
group as possible.
the lying leg curl) is a better
exercise than the lying leg curl. 3 sets of leg presses
hamstrings activation (perhaps due to
increased adductor magnus involvement).
Worked example Context Block periodization
Purpose Sprinting / jumping
Training status Track and field athletes

CURRENTLY–USED Heavy strength training Power training Unloaded fast

PROGRAM movement training
Duration 8 weeks 8 weeks 8 weeks
Exercises and loading Squat variations Jump squat variations Vertical jump variations
(5 sets of heavy loads) (6 sets of optimal load (6 sets of maximal effort
Nordic curls for power output) jumps but no load)
(3 sets of maximal loads)

Block periodization During a heavy strength Whether specific During a fast movement
can be very useful training block, maximum adaptations occur after training block, maximum
in some situations. strength increases but power training blocks is speed increases but gains
However, in this maximum speed decreases. questionable. It seems in maximum strength are
context, the Since sprinting relies heavily most likely that gradually lost due to the
negatives outweigh upon maximum speed, this is adaptations are similar to detraining of adaptations.
the positives. a disadvantage. those that occur after This calls into question the
heavy strength training. point of previous blocks.

REPLACEMENT PROGRAM
Heavy strength training and unloaded fast movement training

Duration 24 weeks
Exercises and loading Vertical jump variations (3 sets of maximal effort jumps without load)
Squat variations (3 sets of heavy loads)
Nordic curls (2 sets of maximal loads)

The replacement program removes the power The order of the exercises in the replacement program is important.
training block entirely (since it adds nothing Fast movement training is done first in the workout, because it causes
to the heavy strength training and fast little fatigue and because it needs to be done in an unfatigued state in
movement training stimuli in this context) order to cause speed-related adaptations. Eccentric exercise is done
and programs both heavy strength training last, because it causes the most calcium ion-related fatigue, which can
and fast movement training concurrently. interfere with adaptations stimulated by other exercises.
Worked example Context Single workout
Although very popular with some lifters, the bent Purpose Bodybuilding (latissimus)
over row is mainly a lumbar erector and (middle and Training status Advanced
lower) trapezius exercise, not a latissimus exercise

ORIGINAL WORKOUT Sets Reps RIR Tempo Rest period ROM Contraction
Exercise (Ecc→Con) mode
Bent over row 3 10–12 0 2-X-2-X 2 minutes Full SSC
Lat pull-down 3 10–12 0 2-X-2-X 2 minutes Full SSC
Single-arm dumbbell row 3 10–12 0 2-X-2-X 2 minutes Full SSC

While it is logical to The last two reps of a set to failure cause the Longer eccentric phases are associated with
include single-arm most post- workout fatigue. Removing these more (slow twitch) muscle growth, and are
exercises at the end reps accelerates post-workout recovery. potentially therefore useful for bodybuilders
of a workout (so
as to counter CNS Higher-rep sets cause more fatigue Longer rest periods are
fatigue), the lack without causing more hypertrophy. So better because they allow
of stability in this the 5–7 rep range is more efficient full recovery of CNS
exercise is limiting than in the 10–12 rep range fatigue between sets

IMPROVED WORKOUT Sets Reps RIR Tempo Rest period ROM Contraction
Exercise (Ecc→Con) mode
Wide grip lat pull-down 4 5–7 2 4-X-2-X 3 minutes Full SSC
Shoulder width grip inverted row 4 5–7 2 4-X-2-X 3 minutes Full SSC
Machine pull-over 4 5–7 2 4-X-2-X 3 minutes Full SSC

Although it is often assumed that horizontal (rowing) Free weight

🔍 This improved workout is
exercises and vertical (pulling) exercises involve different pullover exercises
primarily designed to target all
parts of the back musculature, there are actually larger are mainly
three major regions of the
differences between shoulder extension (which targets he pectoralis major
latissimus dorsi. More exercise
upper region) and shoulder adduction (which targets the exercises, but the
variety would be needed to
middle and lower regions). Thus, it ismore important to machine variation
ensure full development of all
include narrow grip (shoulder extension) and wide grip likely helps target
regions of the trapezius as well
(shoulder adduction) pulling movements than it is to the lower region of
include both horizontal and vertical pulling exercises. 3 sets of leg presses
the latissimus
as the minor back musculature.
Worked example Context Program cycle
Purpose Squats for weightlifting
Training status Intermediate

HIGH VOLUME BLOCK DELOAD

CURRENT PROGRESSION MODEL 1 2 3 4 5 6

(week number)
6 sets of 6 6 sets of 5 7 sets of 4 8 sets of 3 4 sets of 4 2 sets of 4
3 squat workout per week reps with reps with reps with reps with reps with reps with
70% of 1RM 75% of 1RM 80% of 1RM 85% of 1RM 50% of 1RM 50% of 1RM

Although percentages are still very commonly used for setting loads This deload involved a reduction in volume
during strength training for powerlifting and Olympic weightlifting, (sets x reps) and percentage of 1RM. By reducing
the maximum number of reps that any one lifter can perform with a percentage of 1RM to this extent, the workouts
given percentage of 1RM varies very widely. Thus, when a workout would be unable to prevent atrophy from
is set using percentages, the resulting adaptations and the resulting occurring. This is important, because hypertrophy
fatigue will both differ greatly between individual lifters. reverses much faster than is often assumed.

HIGH VOLUME BLOCK DELOAD

ALTERED PROGRESSION MODEL 1 2 3 4 5 6

(week number)
6 sets of 6 6 sets of 5 7 sets of 4 8 sets of 3 1 set of 8 1 set of 8
3 squat workouts per week reps with reps with reps with reps with reps with reps with
2RIR 2RIR 2RIR 2RIR 2RIR 2RIR

By setting the load using repetitions in reserve The primary purpose of the In the improved progression model,
(RIR) instead of percentages, the stimulus and workouts in a deload is to the deload involved a reduction in
fatigue caused by each workout are largely the maintain gains in muscle volume (sets x reps) and a reduction
same for all lifters following the program. The size. There is no need to in weight but no change in the
use of 2RIR is important in this context (a high focus on central nervous proximity to failure. This allows the
frequency, high volume program), because it is system adaptations, as workouts to prevent the loss of
the final 2 reps of a set to failure that cause the these are lost extremely muscle mass while still reducing the
most long-lasting fatigue. slowly in comparison. amount of fatigue experienced.
Worked example Context Multiple identical workouts
Purpose Monitoring progress

Here, the fastest rep of the first set is

Training status Powerlifting athlete
increasing over a series of workouts.
This suggests that full recovery is
occurring from one workout to the
next and that strength gains are
occurring. Also, the fastest rep of the
last set is increasing. This suggests that ✅ recovery from previous
workouts, and strength gains
each successive workout is not causing
substantially more fatigue than the ✅ recovery for future workouts
previous one, which is a good indicator
that much more progress may yet be
possible with this program.

Here, the fastest rep of the first set is

decreasing over a series of workouts.
This suggests that full recovery is NOT
occurring from one workout to the
next and that strength gains MAY NOT
be occurring. Also, the fastest rep of
❌ no recovery from previous
the last set is decreasing. This workouts or any strength gains
suggests that each successive workout
is causing much more fatigue, which is ❌ no recovery for future workouts
an indicator that the program is going
to produce even more fatigue (and
even less progress) in the future.

Here, the fastest rep of the first set is

increasing over a series of workouts.
This suggests that full recovery is
occurring from one workout to the next
and that strength gains are occurring.
Yet, the fastest rep of the last set is ✅ recovery from previous
workouts, and strength gains
decreasing. This suggests that each
successive workout is causing ❌ no recovery for future workouts
substantially more fatigue, which
suggests that this particular program
has only a little more mileage.
Worked example Context Block periodization
Purpose Bodybuilding
Training status Intermediate

CURRENT PROGRAM Heavy loads Moderate loads Light loads

Training volume and Low volume, Moderate volume, High volume,

loading 5RM 6–10RM 15–20RM

It is common for It is useful to perform heavy Light loads, moderate loads, and heavy
loads to be varied strength training blocks at the loads all produce hypertrophy in the same
during block start of a program, because way and to largely the same extent, so long
periodization they can potentiate gains in as the same number of sets to failure are
programs for muscle size in the later blocks. used. However, light loads cause more
bodybuilding. It is The greater increase in motor fatigue (both during and after a workout).
less common for unit recruitment that is Thus, there is no advantage to including
exercises to be achieved with heavy loads light loads in a bodybuilding program.
changed from allows more muscle fibers to Additionally, when high volumes are
block to block, be activated and trained in the desired, moderate loads are a better
except for simple subsequent blocks of choice, because more sets to failure can be
variety. moderate load training. performed for a smaller amount of fatigue.

REPLACEMENT PROGRAM Heavy loads + exercises involving Moderate loads + exercises involving
peak forces at long muscle lengths peak forces at moderate muscle lengths
Exercises, volume and
Front squat (with elevated heel), low Hip thrust variations, moderate
loading (example provided
volumes, and 3–5RM loads volumes, and 6–8RM loads
only for gluteus maximus)

Achieving a stretched position is valuable for By switching from exercises that mainly train the muscle
increasing sarcomerogenesis in those muscles like the fibers of high-threshold motor units through passive tension
gluteus maximus that contain sarcomeres that reach (due to requiring peak forces at long lengths) to exercises that
onto the descending limb of the length-tension train the muscle fibers of high-threshold motor units through
relationship. Techniques that allow a greater squat active tension (due to requiring peak forces at short lengths),
depth to be achieved are likely helpful. Elevating the there may be another phase potentiation effect, as the added
heels with a decline board or weightlifting shoes often sarcomeres in the first block are increased in diameter in the
permits greater squat depth. second block (the opposite sequence may be less effective).
Worked example Context Daily undulating periodization
Purpose Bodybuilding
Training status Intermediate

CURRENT PROGRAM Monday Wednesday Friday

Exercises and rep Incline bench press (5RM) Incline bench press (10RM) Incline bench press (15RM)
range (refers to load Lat pull-down (5RM) Lat pull-down (10RM) Lat pull-down (15RM)
on the bar) Leg press (5RM) Leg press (10RM) Leg press (15RM)
Seated leg curl (5RM) Seated leg curl (10RM) Seated leg curl (15RM)

Many daily undulating training programs focus Although similar hypertrophy is achieved by training in
on varying rep ranges from workout to workout all rep ranges, training with light loads causes much
in the belief that different rep ranges produce more fatigue. This fatigue is not only apparent during
either [1] hypertrophy in different ways, [2] the workout (and it therefore impairs the degree of
hypertrophy in different regions of the muscle, hypertrophy that might be stimulated by the later sets
or [3] fatigue in different ways. However, none of and exercises of that workout) but it is also apparent
these assumptions are in fact correct. Different after the workout (and therefore it can impair the
rep ranges produce hypertrophy in the same amount of hypertrophy that might be stimulated by
regions and in exactly the same way. the later workouts of the same training week).

NEW PROGRAM Monday Wednesday Friday

Exercises Machine chest press Machine incline press Machine dip
(all exercises Wide grip lat pull-down Close grip seated row Machine pull-over
using 7RM) Knee extension Single-leg leg press Machine hack squat
Seated leg curl (feet turned out) 45o back extension Seated leg curl (feet turned in)

A far better way of implementing daily undulating periodization is to Often, bodybuilders make use of free weights
vary exercises for each muscle group instead of varying the rep as well as machines, since both can be used to
ranges. This allows different regions of the same muscle to be produce hypertrophy. Even so, machines allow
trained. Different regions of the latissimus dorsi are trained by a greater amount of stability during the
changing grip width to use different planes of motion (frontal plane movement, and therefore likely permit a
or sagittal plane). Different regions of the pectoralis major are trained slightly higher level of motor unit recruitment.
by using different inclines of pressing movement. Different regions of This may mean that they stimulate more
the hamstrings are trained by altering the joint (hip or knee) at which hypertrophy and also cause greater increases
the muscle produces force. And different regions of the quadriceps in the ability to recruit motor units in the
are trained by using either multi-joint or single-joint exercises. future, which potentiates future hypertrophy.
Worked example Context Block periodization
Purpose Bodybuilding
Training status Intermediate

CURRENT PROGRAM STANDARD BLOCK OVERREACHING DELOAD

Training program Moderate-to-high volume, Extremely high volume, Low volume,

variables 2–3RIR 0–1RIR 5–6RIR

! Muscle glycogen replenishment It is often assumed that overreaching blocks can It is usually assumed that the
is also difficult when overreaching. enhance the adaptations to strength training. Yet, exact structure of the deload is
This is because muscle fibers that it is likely that the adaptations are actually smaller not particularly important, so
are damaged are not able to take than after normal blocks of training. Overreaching long as recovery occurs. Yet, if
in glucose, even when extra carbs is defined as occurring when there is reduction in the deload is structured
are consumed. Thus, overreaching performance over the block. This means that each incorrectly, muscle loss can
blocks will involve a steady loss of workout is performed when fatigue is still present occur. When a stimulus is
muscle glycogen that cannot be from the preceding block. This fatigue will involve removed from a muscle fiber, it
replenished until the deload is excitation-contraction coupling failure (ECCF) very quickly begins to atrophy.
started. Since low muscle glycogen (which reduces mechanical tension) as well as CNS While this may not be visibly
causes CNS fatigue and ECCF, this fatigue (which reduces motor recruitment), both apparent, it will impact on
further reduces the effectiveness
of which will impair adaptations. adaptations in the long-term.
of the overreaching blocks.

NEW PROGRAM INTRODUCTORY BLOCK DEVELOPMENT DELOAD

Training program Low volume, Moderate volume, Very low volume,

variables 2RIR 2RIR 2RIR

! During strength training sets, two main types of

When deloads involve training far from failure, this means
peripheral fatigue develop: [1] metabolite-related fatigue that not all motor units are recruited. If a motor unit is not
and [2] calcium ion-related fatigue. The calcium ion-related recruited, its muscle fibers are not activated and so are not
fatigue reduces mechanical tension (and therefore impairs stimulated. If a muscle fiber is not stimulated, it will quickly
hypertrophy) and also lasts much longer. It is responsible atrophy (but even a small exposure to a stimulus is enough
for the post-workout fatigue, including muscle damage. to keep its current size). Thus, whenever deloads are done
Importantly, this calcium ion-related fatigue occurs mostly with 5–6RIR, any previous growth that was achieved in the
in the last two reps of a set to failure. Thus, using 2RIR fast twitch muscle fibers of the highest high-threshold motor
greatly reduces post-workout fatigue, but using even more units will be lost. For this reason, it is better to work with
reps in reserve even further has little additional benefit. 2RIR as per normal, while reducing volume.
Worked example Context Pre-competition workouts
Purpose Bodybuilding
Training status Intermediate

USUAL
Monday Wednesday Friday
PROGRAM
Exercises Machine chest press Machine incline press Machine dip
(all exercises for Wide grip lat pull-down Close grip seated row Machine pull-over
3–5 sets x 7RM Knee extension Single-leg leg press Machine hack squat
with 2RIR) Seated leg curl (feet turned out) 45o back extension Seated leg curl (feet turned in)

In the final weeks of a strength In addition to volume, the point at which peak force is produced
training program, bodybuilders are during an exercise is a key determinant of calcium ion-related
typically in a caloric deficit and are fatigue. When muscle fibers are activated at long lengths, they
unlikely to be able to add any muscle cause stretch-activated ion channels to open, which in turn allows
mass. Thus, the priority is retaining extracellular calcium ions into the cytoplasm. This causes
existing muscle mass. Maintaining additional calcium ion-related fatigue, which then causes
existing muscle mass can be done oxidative stress post-workout. The presence of oxidative stress
with much lower volumes than prevents muscle fibers from absorbing glycogen from dietary
building additional muscle mass. carbohydrates, which prevents glycogen loading from happening.

FINAL WEEKS
Monday Wednesday Friday
PROGRAM
Exercises Partial ROM chest press Partial ROM incline press Machine dip
(all exercises for Close grip seated row Partial ROM wide pull-down Close grip seated row
1–2 sets x 7RM Knee extension Partial ROM single-leg leg press Knee extension
with 2RIR) Lying leg curl Lying leg curl Lying leg curl

Volume is an important determinant of While the highlighted exercise variations are not ideal for the
calcium ion-related fatigue. Calcium ion- standard training program, they are still much better for during the
related fatigue generates oxidative stress, pre-competition period, because they involve peak forces being
which in turn prevents muscle fibers from produced at shorter muscle lengths than the standard variations.
taking in glucose from carbohydrates to Consequently, they produce much less calcium ion-related fatigue.
form muscle glycogen. Consequently, when This is particularly important for the predominantly fast twitch
bodybuilders perform too much volume just muscles (the biceps brachii, triceps brachii, pectoralis major, and
prior to competition, this prevents glycogen the anterior and middle deltoids). It is less important for the more
loading from happening. slow twitch muscles (mainly in the lower body).
Worked example Context Arm muscle specialization
Purpose Bodybuilding
Training status Intermediate

USUAL
Monday Wednesday Friday
PROGRAM
Exercises Machine chest press Machine incline press Machine dip
(all exercises for Wide grip lat pull-down Close grip seated row Machine pull-over
3–5 sets x 7RM Knee extension Single-leg leg press Machine hack squat
with 2RIR) Seated leg curl (feet turned out) 45o back extension Seated leg curl (feet turned in)

By carefully selecting several multi–joint 🔍 Specialization programs can easily be built on top of a 3-day a week,
exercises, it is possible to maximize full-body training program, because all of the muscles in the body are
hypertrophy of most of the upper and already being trained 2–3 days a week. Thus, there is no need to worry
lower body. Even so, this approach about the atrophy period between the elbow flexor or elbow extensor
sometimes means that the arm muscles exercises. While each of those exercises is only done once per week, the
do not develop to their maximum elbow flexors and extensors still receive a stimulus on two other days,
possible extent. Therefore, it is which stops atrophy from occurring before the next specialization day.
sometimes useful to add an additional
arm exercise after each full body day.

SPECIALIZATION
Monday Wednesday Friday
PROGRAM
Exercises Banded close grip bench press Machine incline press Machine dip
(all exercises for Wide grip lat pull-down Close grip seated row Machine pull-over
3 sets x 7RM Knee extension Single-leg leg press Machine hack squat
with 2RIR) Seated leg curl (feet turned out) 45o back extension Seated leg curl (feet turned in)
As above Supinated dumbbell curl Cable pushdown EZ bar pronated banded curl

This program adds two exercises for the elbow flexors, because the biceps This program only adds one exercise for
brachii and the brachioradialis have very different leverages and are the elbow extensors, because the medial
therefore difficult to target using the same exercise. The biceps brachii and lateral heads of the triceps brachii are
produce peak forces in the lower half of the elbow joint angle range of already very involved in every pressing
motion and have the best leverage with a supinated grip. Conversely, the movement, and can most easily be
brachioradialis produces peak forces atthe very top of the elbow joint targeted simply by altering the strength
angle range of motion and has the best leverage with a pronated grip. curve during the horizontal press.
Worked example Context Glute muscle specialization
Purpose Bodybuilding/physique
Training status Intermediate

USUAL
Monday Wednesday Friday
PROGRAM
Exercises Machine chest press Machine incline press Machine dip
(all exercises for Wide grip lat pull-down Close grip seated row Machine pull-over
3–5 sets x 7RM Knee extension Single-leg leg press Machine hack squat
with 2RIR) Seated leg curl (feet turned out) 45o back extension Seated leg curl (feet turned in)

By carefully selecting several multi–joint Many full-body bodybuilding programs place the upper body
exercises, it is possible to maximize exercises first in the workout, since [1] the upper body muscles are
hypertrophy of most of the upper and often a greater priority, and [2] upper body exercises cause less
lower body. Even so, such exercises perceived fatigue, which allows more exercises to be performed
often provide a compromise between during the workout. Even so, when focusing on the gluteus maximus,
muscle groups rather than a focus on this order should be reversed, because those exercises that are
one particular muscle. Thus, programs performed first in a workout will always experience the greatest
can be adapted in order to target the improvements in strength and muscle size (because of the greater
gluteus maximus more specifically. levels of motor unit recruitment that can be achieved).

SPECIALIZATION
Monday Wednesday Friday
PROGRAM
As below Quadruped hip extension - -
Exercises Knee extension Barbell hip thrust Machine hack squat
(all exercises for Seated leg curl (feet turned out) 45o back extension Seated leg curl (feet turned in)
3–5 sets x 7RM Machine chest press Machine incline press Machine dip
with 2RIR) Wide grip lat pull-down Close grip seated row Machine pull-over

The specialization program maintains the machine hack squat exercise. This program only adds one exercise for the
While this exercise is primarily an adductor magnus exercise at the hip gluteus maximus. While the quadruped hip
joint, it does allow the gluteus maximus to experience passive forces extension has a similar strength curve to
and so causes stretch-mediated hypertrophy (sarcomerogenesis). Yet, the hip thrust and therefore has very similar
the specialization program changes the single-leg leg press exercise for effects, it may yet allow a higher level of
the barbell hip thrust, since the hip thrust involves the gluteus motor unit recruitment because it involves
maximus as the primary contributor due to the strength curve a smaller amount of muscle mass.
requiring peak forces at short muscle lengths.