Book Notes: Chapter 3: Types of Muscle Training Part 1

What are acute program variables? What are some examples?

Acute program variables are variables that you can change in a single workout, and they will determine the outcome of training over the long term and they are also what allow you to create different types of workouts; examples: the exercises chosen, the order in which the exercises are performed, the intensity or load of the exercise, the number of repetitions and sets of the exercise and how much rest you take between exercises.

Why do advanced lifters need so much rest?

Advanced lifters need so much rest because they are often lifting resistances that are closer to their genetic potential. This intensity necessitates that they maximize their recovery of energy stores for the next lift.

What are the characteristics of the forced repetition system?

After you have performed a set to exhaustion, your training partners assist you by lifting the resistance just enough to allow you to lift three or four additional repetitions. You can use this system with many exercises after you have performed a set to exhaustion. This system forces the muscle, which is partially fatigued, to continue to produce force. This may benefit those attempting to increase local muscular endurance. In experienced strength athletes, the forced-repetition protocol for leg extensors was found to enhance the acute neural and hormonal responses to a greater extent than a traditional set protocol. Thus, it might be a viable change-up workout to use in a training program.

How does creating an effective exercise stimulus start out? What is the next step?

Creating an effective exercise stimulus starts by deciding on the direction in which you want the training outcomes to proceed (e.g., to increase force production, power, hypertophy, and so forth). The next step is to develop a single training session directed at these specific, trainable characteristics.

What does each set of an exercise present to the muscle?

Each set of an exercise presents a training stimulus to the muscle. Thus, once initial fitness has been achieved, performing multiple sets (three to sex) with specific rest periods between them that allow for the desired intensity is more effective than doing a single set.

What does it mean when the textbook says that exercises can also be classified as structural or body part specific?

Exercises can also be classified as structural (i.e. involving multiple joints) or body part specific (i.e. involving an isolated joint). Structural exercises include whole-body specific (i.e., involving an isolated joint). The power clean, deadlift, and squat are good examples of structural whole-body exercises. Other structural exercises don't involve the whole body but do involve multiple joints or muscles. Isolation exercises are body part specific and isolate single muscle groups.

How can exercises be designated as? What do these muscles train? What are examples?

Exercises can be designated as primary exercises or assistance exercises. Primary exercises train the muscles called the prime movers (major muscle groups responsible for the majority of the movement made in the exercise). Assistance exercises are those that train predominantly one muscle group that aids in the movement produced by the prime movers. Examples of primary exercises include the leg press, barbell bench press, and hang power clean. The cable triceps extension and dumbbell biceps curl are two examples of assistance exercises.

What is another rationale for sequencing multiple-joint exercises before single-joint exercises?

Exercises that require the greatest amount of muscle mass and energy for optimal performance should be performed in the beginning of the workout when the individual has the least fatigue. Thus, sequencing strategies focus on attaining a greater effect for the exercises involving large muscle groups. If structural exercises are performed early in the workout, you can use more resistance to do them because your muscles are not yet fatigued.

How long of a rest period is recommended for advanced training that emphasizes increasing strength or power?

For advanced training that emphasizes increasing absolute strength or power, rest periods of at least three to five minutes are recommended for structural exercises using maximal or near-maximal loads, and less rest (one minute or less) may be needed for exercises involving smaller muscle mass or single-joint movements).

How much rest do novice to intermediate lifters need?

For novice to intermediate lifters, two to three minutes of rest may suffice for structural lifts because the intensity at this level of resistance training appears to be less stressful to the neuromuscular system.

What are forced repetitions?

Forced repetitions are an extension of the exhaustion set system and the cheat system used by some powerlifters and other trained indiviuals.

What are the characteristics of circuit training?

In circuit training, the athlete chooses 8 to 12 exercise stations, performs the exercises in a circuit (one after the other), and then repeats the circuit one to three times. Circuit training primarily aims to address cardiovascular endurance as well as local muscular endurance. It also promotes some moderate gains in strength. This type of program can be time and space efficient when large numbers of people are training because each piece of equipment is in virtually constant use. It is also very effective for an individual with a limited amount of training time because most circuit protocols use light weights and short rest for above 8 to 10 exercises.

What is a typical goal over the macrocycle?

In linear periodization, a typical goal over the macrocycle is to increase the body's muscle hypertrophy and strength toward the theoretical genetic maximum. Thus, the basis of a linear method of periodization consists of developing muscle hypertrophy followed by improved nerve function and strength. If this is repeated a lot with each microcycle and in each phase, loading would progressively increase from workout to workout. Although there is some variation in each cycle because of the range of repetitions for each cycle, the general trend for the 16 week program is a steady linear increase in intensity.

In the nonlinear periodization program, when is the variation greater, what are its ranges, and how do you add variation to the program?

In this program, the variation in training is much greater within the week and ranges from 1 RM to 15 RM. To add variation to the program and allow some recovery from higher-intensity exercise, medicine ball plyometrics and other lower-body plyometrics are also performed. An active rest break occurs after 12 weeks of training, which would correspond to the second transition phase in the classical periodization model. One complete day of rest per week may eliminate an overreaching syndrome.

Why is including structural and multiple- joint exercises in a program especially important?

Including structural and multiple-joint exercises in a program is especially important when whole-body strength movements are required for a particular target activity. Most sports and functional activities in everyday life (e.g. climbing stairs) depend on structural multijoint movements. The time saved with multiple=joint exercises is also an important consideration for an individual or team with a limited amount of time per training session. The benefits of multijoint exercises in terms of muscle tissue activated, hormonal response, and metabolic demands far outweigh those of single-joiont exercises. Therefore, for best results, most workouts should revolve around multijoint exercises.

What can linear periodization help beginners with?

It can help beginners get used to the training stress because it starts off with relatively light weights and higher volume.

What can stressing the glycolytic and ATP-creatine phosphate energy systems enchance?

It may enhance muscle hypertrophy. Thus, less rest between sets (less than 60 to 90 seconds) appears to be effective if training to increase muscle size.

What do most experts believe about the larger muscle groups first?

Most experts believe that exercising the larger muscle groups first provides a superior training stimulus to all the muscles involved. This is thought to be true because exercising larger muscle groups stimulates greater neural, metabolic, endocrine, and circulatory responses, which potentially augments the training of subsequent muscles later in the workout. Thus the more complex multijoint exercises should be performed initially followed by the less complex single-joint exercises.

What did studies find about multiple-set programs and single-set programs?

Multiple-set programs were found to be superior for increasing strength, power, hypertrophy, and high-intensity endurance. No study of either trained or untrained individuals has shown single-set training to be superior to multiple-set training. It appears that both types of programs are effective for increasing strength in untrained subjects during short-term. However some short-term and all long-term studies support the contention that a training volume greater than one set is needed for progressive physical development improved performance.

What are the characteristics of negative resistance training?

Negative resistance training involves lowering more weight than you can lift in the concentric phase of the repetition. You can perform this type of training by having spotters help you raise the weight and the lowering it on your own. You also can perform negative resistance training on some resistance training machines by lifting the weight with both arms or legs and then lowering the resistance with only one arm or leg. On some machines, it is possible to lift the weight with both the arms and the legs and then lower the weight using just the arms or just the legs. Be sure to use proper exercise and safety spotting techniques when performing heavy negative resistance training. Eccentric training may enhance the neural facilitation of the concentric movement.

What has replaced linear periodization in the last decade?

Nonlinear periodization (sometimes referred to as undulating periodization) has replaced the classical, linear approach for many athletes dealing with an academic schedule or individuals interested in basic strength fitness.

Why is nonlinear periodization thought to be effective?

Nonlinear periodization programs are thought to be effective because the constant variation of the acute variables demands the physiological adaptations take place constantly (as opposed to a gradual increase in intensity or volume that causes plateaus in gains to occur).

What are the characteristics of a one-set program?

One-set programs are often done in a circuit fashion in which one set of 8 to 12 repetitions of each exercise is performed to failure. These programs, also sometimes erroneously referred to as high-intensity training, have not been proven to be as effective as periodized programs or even progressive overload programs that use multiple sets. Nevertheless they can provide a fast change up routine in even a nonlinear workout and might be categorized as a one-set circuit workouts.

What does periodization resistance training allow?

Periodization training allows for the use of many types of workouts, training programs, and modalities. In essence, it calls for varying the training stimulus (intensity or volume) over determined periods of time to allow for an optimal progression in the exercise stress and planned periods of rest.

What is the history of periodization training?

Periodization training evolved, in part, from a principle of resistance training called progressive resistance training or overload. The principle was coined by Dr. Thomas Delorme, a U.S. Army physician working with the physical rehabilitation of soldiers in the 1940s and 1950s. It was born from the specific adaptations to imposed demands principle, and it refers to the need to gradually increase the amount of physical stress placed on the body in order to continually stimulate adaptations.

What are the characteristics of the pryamid or triangle routine?

Popularized by powerlifters, the pyramid method of resistance training uses as gradual increase in resistance--and thus a decrease in repetitions-- with each set a single exercise. Once you perform a very low number of repetitions (one to five), you decrease the resistance and increase the repetitions in increments until you reach your starting point. The heavier the resistance, the longer the rest you need. Therefore, this type of program is very time intensive, and it typically is used for only two or three exercises in a workout

What has research shown about short-rest programs?

Research demonstrates that short-rest programs (i.e. exercises using rest periods of one minute or less) can cause greater psychological anxiety and fatigue, but these psychological mood state scale ratings are still in the normal range and are not clinically concerning or detrimental. Such psychological mood state scale ratings might be related to the greater discomfort, muscle fatigue, and higher metabolic demands associated with short-rest programs with short rest when compared to longer rest workout protocols. Some of the psychological mood state elevations may be part of the arousal and preparation needed to take on a demanding workout in an effective manner and may be a positive adjustment of the psychological state before the workout.

What do rest periods between sets and exercises determine?

Rest periods between sets and exercises determine the magnitude ATP-creatine phosphate energy source resynthesis and the concentrations of lactate in the blood. The length of the rest period can significantly alter the metabolic, hormonal, and cardiovascular responses to an acute bout of resistance exercise as well as the performance of subsequent sets.

What are the principles of any effective muscle training program?

Specificity of training: Only those muscles that are trained will adapt and change in response to a resistance training program. General adaptation syndrome: Three stages of adapation= 1) the alarm stage, caused by the onset of physiological stress (i.e. exercise training), 2) the resistance stage, in which the body begins to adapt to the demands, and 3) the exhaustion stage, which occurs with overtraining Specific adaptations to imposed demands principle: According to the specific adaptations to imposed demands principle, the adaptation will be specific to the characteristics of the workout used. Variation in training: Programs should change the exercise stimulus over time. Periodization training is the major concept related to constructing the optimal training and recovery program. Prioritization of training: Within a periodized training program, it is optimal to focus or prioritize training goals over each training cycle, particularly for beginner athletes.

What is super setting, and what are the characteristics of super setting?

Super setting is a term used to describe alternating between two exercises for two different target muscle groups. These muscle groups can be opposing groups (e.g., biceps and triceps) or groups at different joints (e.g., quadriceps and deltoids). Bodybuilders commonly use super setting to stimulate definition and burn fat. Proponents hypothesize that super setting ensures that all the muscles of a particular joint are exercised, thus allowing symmetry of size to be maintained among the muscles around a joint. Super setting may be created in a number of ways. Super sets often are placed within a workout or at the end of a workout when local muscular endurance and definition are the primary goals of the program. This type of workout protocol can be very demanding given the short rest periods.

What are the drawbacks of the forced repetition system?

Take care when using this system because it can cause increased muscular soreness. Because the forced repetitions are performed under conditions of fatigue, the lifter must concentrate on lift technique and never give up during a movement. The spotters need to be extremely attentive and capable of lifting the weight if the liter loses exercise technique.

What are a few general methods for sequencing exercises for training sessions targeting either multiple or single muscle groups?

Targeting large muscle groups before small muscle groups, performing multiple-joint exercises before single-joint exercises, alternating push and pull exercises for total-body sessions, alternating upper- and lower-body exercises for total-body sessions, performing exercises for weaker points before exercises for stronger points, performing Olympic lifts before basic strength and single-joint exercises, performing power exercises before other types of exercise, and performing more intense exercises before less intense exercises, particularly when performing several exercises consecutively for the same muscle group

What do the acute program variables do for the training program?

The acute program variables describe the choices you can make in a single workout. The choices you make for each variable over time dictate the progression of your training program.

What does the functional isometrics system do?

The functional isometrics system attempts to take advantage of the joint angle specificity of strength gains from isometric training. Training usually is performed by a partner holding a weight at a certain angle or by two individuals pushing against one another. Functional isometrics entail performing a dynamic contraction for four to six inches of movement, and at that point the resistance hits the pins in the power rack. The lifter then continues to attempt to lift the resistance with maximal effort for five to seven seconds.

What is the periodization terminology?

The longest cycle is the multiyear plan, which can range from two years to a four-year period leading up to an Olympic Games. In this plan is a macrocycle of several months to a year. The macrocycle is then divided into smaller cycles, called mesocycles, which range from two to six weeks for a year. Finally, the smallest cycle, called a microcycle, ranges from several days to two weeks.

What is the objective of the functional isometrics system?

The objective of this system is to use joint angle specificity to produce increases in strength at the weakest point in the range of motion. The maximal resistance for any exercise is determined by the amount of resistance that can be moved through the sticking point or weakest point in that movement. The use of functional isometrics in conjunction with normal resistance training (i.e., dynamic and constant) has been shown to cause significantly greater increases in 1 RM for the bench press compared with normal resistance training alone.

What is the difference between all of the phases of the competitive season?

The perparation phase involved increasing strength and muscle mass; in this phase, exercise volume was high and intensity was low. In the first transition phase, volume decreased as intensity increased, and the goals were to optimize muscular power and increase skill proficiency. The competition phase was also referred to as peaking. The characteristics of the competition phase differed depending on the sport; however, training during this time was always sport specific, or designed based on the demands of competition. The off-season was spent performing activities that would aid in recovery and rehabilitation but not lead to complete detraining.

What is the purpose of any periodized training program?

The purpose of the high volume of exercise in the early microcycles (often called the off-season training for a given sport) is to promote the muscle hypertrophy needed to eventually enchance strength in the later phases of training (toward peaking). Thus, the late cycles of training are linked to the early cycles, and these cycles enhance each other because strength gains are related to changes in muscle size. Programs designed for gaining strength without the needed muscle tissue have limited potential.

What is the rest-pause system?

The rest-pause system involves near maximal resistance (1 RM) for multiple repetitions. This is made possible by taking a 10 to 15 seconds rest between repetitions. If you cannot perform a complete repetition lend just enough assistance to allow you to complete the four or five repetitions. You perform only one set of an exercise, but you may perform these exercises with maximal resistances or intensity. If you perform the high-priority exercises late in the training session, fatigue may prevent you from using maximal resistances or intensity, which may limit your adaptation to the training.

What does the super slow system involve?

The super slow system involves performing very slow repetitions that range from 20 to 60 seconds per repetition.

What do the phases of linear periodization often use?

They often use progressive overload, which calls for gradual and linear increases in intensity and a reduction in volume as the cycle progresses.

What do structural or multiple-joint exercises require? What has research shown recently about this?

They require neural coordination among muscles because they promote the coordinated use of movements that involve multiple joints and multiple muscle groups. It recently has been shown that multijoint exercises require a longer initial learning or neural phase compared with single-joint exercises, which likely is due to the increased neural challenge these exercises present. Many times, structural exercises involve advanced lifting techniques that require coaching of exercise technique beyond simple movement patterns.

What do the increases in the intensity of the periodized program then start to focus on?

They start to focus on developing the needed nervous system adaptations for enhanced motor unit recruitment. Heavier weights demand the high-threshold motor units become involved in the force production process. Force production of the motor units is further enhanced with the associated increase in muscle protein from the earlier cycles of training.

What were the early periodization models built around?

They were built around one competitive season broken into four phases which are the following: preparation, first transition (end of preseason), competition, and second transition (off-season).

What were classic linear periodization programs developed for?

They were developed for strength and power athletes peaking for one particular contest at the end of a year, such as a world championship or the Olympics.

When is the functional isometrics system appropriate?

This system is appropriate when the major goal of the program is to increase 1 RM capabilities for a particular exercise.

What are the characteristics of the super slow system?

This system is resistance training typically is used for isolated-joint exercises or machine exercises in which the movement can be controlled throughout the range of motion. Usually, super slow sets are performed for only one or two sets in an entire workout. The resistance varies depending on a person's muscular endurance fitness level; therefore, it is not related to the resistance used for a repetition at normal speed. As the time to complete the repetition increases, the amount of resistance that can be lifted decreases. Thus, each point in the range of motion receives a strength stimulus that is less than optimal.

What happens to volume throughout a linear periodization program?

Volume also varies in a linear periodization program. The program starts with a higher volume, which gradually decreases as the intensity of the program increases. As athletes become stronger, they can tolerate higher volumes of exercise during the heavy and very heavy microcycles. Linear

What must you keep in mind when choosing which exercises to do?

When choosing which exercises to do, keep in mind that muscle tissue that is not activated does not benefit from resistance training. Therefore, you should first determine what you want to get out of a resistance training program and then select exercises that stress the muscles and joint angles you want to target.

Does the order in which you perform yours exercises affects the quality of the workout, especially if you are lifting heavy loads?

Yes

Did strength athletes initially rely on the classical periodization model? If yes, what is the classical periodization model also called?

Yes and linear periodization

Can athletes can train both increases in muscle size and for making gains in neural aspects of strength in the same 7 to 14 day period of the longer mesocycle? If yes, why might it be more convenient?

Yes, and it might be more convenient for many individuals' schedules, especially when competition, travel, or other schedule conflicts make the traditional linear method difficult to adhere to.

Can the linear perdiozation program also be designed based on RM target zones?

Yes.

Do super slow sets appear to have some potential efficacy in developing slow-velocity muscular endurance?

Yes.

Has periodization emerged as the preferred approach to optimizing many types of training, including resistance training?

Yes.

Is the lifting of the resistance during the repetition of an exercise called positive or concentric portion?

Yes.

Is the lowering of the weight during the repetition is called the negative or eccentric portion?

Yes. During this phase, the muscles involved are actively lengthening, so you can lower the resistance in a controlled manner.

Do workouts rotate among very heavy, heavy, moderate, and light training sessions?

Yes. If you were to miss a workout, you simply perform that workout on the next day and continue with the rotation. Rather than letting a certain number of weeks dictate the length of a mesocycle, a mesocycle is completed when a certain number of workouts are completed.

Is volume and intensity of the assistance exercises important to nonlinear periodization?

Yes. The primary exercises typically are periodized, but with the nonlinear approach you can also use a two-cycle program to vary the exercises involving small muscle groups.

Is another method for determining resistance for an exercise involves using a percentage of the 1 RM for a lift?

Yes. This method requires you to regularly evaluate your maximal strength in the various lifts so that you can adjust the resistance appropriately as get stronger. However, if you do not test your 1 RM each week, especially when beginning a program, the resistance represented by the percentage of 1 RM as the resistance for many exercises may not be efficient because of the amount of testing time required. Use of an RM target or RM zone allows you to change resistance as necessary during training in order to stay at the RM target or within the RM target zone you've chosen.

Should someone consider the fitness level of the person and his or her experience with resistance training when it comes to exercise order?

Yes. Training sessions must be designed, so that they are not too stressful for the individual, especially a beginner.

Does the intensity of the loading as a percentage of their 1 RM affect the number of repetitions that a person can perform at a given intensity?

Yes. Ultimately, the number of repetitions you can perform at a given intensity or load determines the effects of training on strength development. It is important to note that the RM at a set percentage of the 1 RM can vary between free weights and machines. More repetitions can be performed when the resistance is on a set, controlled path because no balance is required.

How do you find out your RM?

You can chose a single training RM target (e.g. 10 RM) or choose an RM target training zone (e.g. 3 to 5 RM). You then perform each exercise at different resistances until you meet this target. As your strength level changes over time for each lift, you can adjust the resistance so that you continue to hit your specified RM target or zone. Going to failure on every repetition can be stressful on the joints, but for optimal results you should make sure that the resistance you use places you within a targeted range of reps.

What are the characteristics of split routine system?

You can develop variations of a split routine system so that training sessions take place four or five days a week. Even though training sessions are still quite frequent, this allows sufficient recovery of muscle groups between training sessions because body parts are not trained on successive days. The split routine system allows you to maintain a higher intensity of training for a particular body part or group of exercises; these higher intensities would not be possible if the four to six training sessions were combined into two or three longer sessions. Maintaining a heavier intensity (i.e., heavier resistances) should result in greater gains in strength. Split routines allow you to pay more attention to the assistance exercises needed to enhance strength development.

How can you avoid progressing too quickly in a linear periodization program?

You can first do six to twelve weeks of a general preparation phase to get ready for a more formalized periodized program. This phase would involve using light weights, learning the exercises, and progressing to the starting RM percentage range that will be used in a program.

What are the characteristics of multiple-set system?

You can perform a multiple-set system at any desired resistance and for any number of repetitions and sets to meet the desired goals of a training program. However, performing a multiple-set system for a long period of time without changing other training variables normally results in plateaus in strength and power gains. The majority of resistance training systems use some variations of a multiple-set system. If gaining strength and power is the objective of training, you can optimize the multiple-set system by periodizing training.

What is one of the easiest methods for determining the right resistance for an exercise?

determine your RM

What is RM?

rep max; the specific resistance that allows you to perform a specific number of repetitions

What did the multiple-set system originally consist of?

two or three warm-up sets of increasing resistance followed by several work sets at the same resistance