It was squat and deadlift testing day for my client Pete.He’d put in the hard work for the last 8 weeks, following the block periodization program I’d crafted for him, and today was the day we saw the results of both our efforts.To Pete, it was a missed session. One program that is based on scientific research is Hypertrophy-Specific Training TM (HST), developed by Brian Haycock. Paused Squats – 6 x 3 @ 65% 1RM 3. In this episode of the JPS Podcast, Jacob interviews Mike Israel and Eric Helms on the key concepts related to program design and periodisation for muscle hypertrophy.
Strength would be the next phase where you take the new muscle gained from hypertrophy training and make that stronger. The program I’ve been running for the last four weeks is the Renaissance Periodization Hypertrophy program, which is a five week program (four training weeks, plus a one week deload) designed for either gaining muscle mass while gaining weight, or maintaining muscle mass while cutting. These should be the exercises you’re trying to improve in, or close variations of them (i.e. Nonlinear periodization doesn't follow a typical one-way progression. Muscle group by muscle group, these guides help you determine the intensity, volume, frequency and kinds of exercises (as well as video instructions on how to perform them) that are likely to serve as the foundations of your muscle building programs.For further elaboration on principles and their application in customizable training programs, check out the products below! We'll throw in FREE chapters from our 4 best selling ebooks if you sign up now!Enjoy these complimentary chapters of 4 best-selling RP books: Daily Undulating Periodization template.
Please be sure to check your spam, promotions, or updates folder as sometimes our emails are sent there.Fun fact: You can re-download any product you've previously purchased from the Take a moment to sign up to our newsletter and receive expert advice and updates relevant to you! Thanks as always for tuning in to learn and succeed! A Strength Training Template That Works For Any ClientMonths of planning, preparation, and carefully designed programming had gone into this – all leading up to today.And now, it was time to crush it. Instructions: ... At a high level, the program takes the lifter through hypertrophy, strength, and power phases using 5 training session per week, alternating exercise selection, volume, and intensity depending on the phase of the program. And while that book is geared towards strength development (a hypertrophy book is going to occur down the line! Get FREE access to the PTDC newsletter, which you’ll receive 2-3 times a week. The strength templates are better suited for maintaining or muscle gain. Peaking would be the third and final phase before a competition where you take that new strength and translate that onto the platform or at your specific competition.Yes!
Hypertrophy training is high volume with a relatively lower training intensity.
To me, it looked fairly rudimentary, and almost far too basic.The premise was that you trained only a few select exercises, and trained them multiple times per week, using different rep and set ranges, and different loads and intensities every workout.The more I read though, the more I understood, and the picture became clearer.That means if you have clients who aren’t as mobile, have injury issues, or aren’t comfortable on certain exercises, you could go with front squats, dumbbell presses and block pulls, or safety bar squats, overhead presses and trap bar deads – anything you see fit.Above everything else though, what appealed to me was this – the programming was so easy, it would mean that clients could train without me.Trainers can often get caught in a trap, whereby they feel they need clients to be reliant on them, otherwise, they fear the client will become too independent, and won’t need their services any more.To me though, I’d much rather educate the people I train, so that they feel comfortable going into the gym on their own and getting a proper workout in. In fact, a very effective method of nonlinear periodization (NLP) alters the intensity/volume relationship on a daily basis (daily nonlinear periodization, or DNLP for short). HST is helping many ordinary people make wonderful gains on an every-day basis, and many exceptional lifters are experiencing renewed, plateau-free growth, as well. The peaking templates would only be beneficial if you wanted to peak for your own testing or to compete in a powerlifting meet.The hypertrophy templates are great for any phase. Visit Learn how to make more, work smarter and do better. This block can be repeated up to three times in a row for 15 total weeks of training, but it is not recommended to go any longer than that in a row. Squat – Test some kind of rep maximum (1, 3, 5 rep max, etc. But that week-and-a-bit between the peaking phase and our next session was a killer.That’d mean a whole block of training out the window.Block periodization – the kind of programming I had Pete doing – involves dividing training into different sections.Typically you start with a 4-6 week introductory block, where reps are higher, and weight is lower, and you’d use a wide variety of exercises.A squat session for instance could look something like –You’d then add a little weight, or sets, or reps through the next 3-5 weeks.The intensification phase ramps things up a gear in terms of weight, so you may get –Another 3-5 weeks of increasing load, sets, reps, or even RPE and you’d move on to the peaking phase for a week or two –1.
Load periodization has been proposed to enhance hypertrophy in at least three completely different ways: (1) fiber type-specific hypertrophy when training with … Step 1: Choose exercises. I teach more about DUP in my course, Mike is a personal trainer, diet coach and amateur powerlifter, based in Southampton, UK. Typically you start with a 4-6 week introductory block, where reps are higher, and weight is lower, and you’d use a wide variety of exercises. Nonlinear periodization doesn't follow a typical one-way progression.
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