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:

1 MUSCLE AND/OR MUSCLE ANGLE NUMBER OF EXERCISES/ANGLES

Pectoralis group (chest) (flat, incline, decline) 3 Deltoids (shoulders: anterior, medial, posterior) 3 Triceps 1 Back (Total) 3 Upper back (trapezius & rhomboids) 1 Middle back (latissimus dorsi) 1 Lower back (Quadratus Lumborum & erector spinae) 1 Biceps 1 Quadriceps (foot position: shoulder width, narrow) 2 Hamstrings 1 Gastrocnemius (calves: toe-in, toe-out, straight-ahead) 1-3 Abdominals (Rectus abdominus & oblique abdominals) 4

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 OPTION II OPTION III

SUNDAY REST REST REST

MONDAY Chest, shoulders, back Chest, shoulders, Chest, shoulders, (upper & middle back) triceps triceps, quadriceps

TUESDAY Legs, triceps, biceps Legs, back, biceps Back, biceps, hamstrings

WEDNESDAY REST REST REST

THURSDAY Repeat Monday Repeat Monday Repeat Monday

FRIDAY Repeat Tuesday Repeat Tuesday Repeat Tuesday

SATURDAY Rest Rest Rest

2 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, Chest & back Legs & shoulders & calves (flyes only)

TUESDAY Chest, back, shoulders Shoulders, triceps, Chest & triceps & biceps

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

3 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, Chest & back Chest & triceps calves

TUESDAY Chest, upper back, triceps Shoulders, triceps, Back & biceps biceps

WEDNESDAY Shoulders, mid-back, biceps Quads., hams., & Quads., hams.,& calves 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 (90- 100%) 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 Tone Size Strength Number of sets/exercise: 2-4 1-3 3-6 4-8 Number of repetitions/set: 20-50 (12-15) 8-12 6-12 1-5 Amount of resistance (% of 1RM): 50-70% 60-80% 70-85% 85-100% Recovery time: 30-60 sec. 30-90 sec. 1-2 min. 2-4 min. Length of phase: 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:

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% of 1RM Number of repetitions

50% 15

60% 12

70-75% 10

80% 8

85% 6

90% 4

95% 2

100% 1

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 (70- 80%)

Strength 3-4 wks. 2-5 5-8 med-high(80-85- 90%)

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.

6 EXERCISE IDENTIFICATION:

MULTIPLE-JOINT EXERCISES SINGLE-JOINT EXERCISES

Pectorals (chest) Pectorals (chest) -Flat bench press (DB, Smith, machine) -Pec flye machine -Dips -Flat DB flye -Incline bench press (DB, Smith) -Incline DB flye -Decline bench press (DB, machine, Smith) -Decline DB flye

Deltoids (shoulders) Deltoids (shoulders) -Overhead press (DB, machine, Smith) -Lateral raise (machine, DB) -Front DB raise -Rear DB raise -Upright row -Shoulder shrugs

Triceps Triceps -NONE -DB kickbacks -Dips and/or bench dips -Brain crushers Upper back (trapezius) Upper back (trapezius) -Seated row -Bent-over lateral raise -Bent row (DB, barbell) -One-arm DB row (“lawnmower pull” under armpit)

Middle Back (latissimus dorsi) Back (latissimus dorsi) -Lat pull -Straight-arm pulldowns -Wide-grip pull-ups -Incline pull -One-arm DB row (“lawnmower pull” to hip)

Lower back (quadratus lumborum & erector spinae) Lower back -Back machine -NONE -Back hyperextensions -Romanian dead lift (DB, barbell, stability ball)

Biceps Biceps -NONE -Seated curl machine -Preacher curl -Standing curl (DB, barbell) -”21” curls -Alternating DB curl (could be seated)

7 Quadriceps (thigh) Quadriceps (thigh) -Leg press (with or w/o gluteal emphasis) -Leg extensions -Squat (Smith, barbell, DB) -Lunges (Smith, barbell, DB) -Ballet plie

Hamstrings Hamstrings -Romanian dead lift (DB, barbell, stability ball) -Seated leg curl -DB leg curl

Calves Calves -Standing heel raise (Smith machine, DB) -Seated heel raise (w/ leg press)

Abdominals Abdominals -Abdominal machine -NONE -Crunches -Oblique crunches

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.

8 • 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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