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Unit 2- Coaching For Physique Athletes

Acute Variables Of Training – The Process Of Designing Training Plans

SBS Academy: Unit 2 Mo Module le 2. 2.8

Unit 2- Coaching For Physique Athletes

Learning Objectives

• Understand the role of exercise selection in training

for hypertrophy

• Understand the role of rest periods in training for

hypertrophy

• Understand the role of tempo in training for

hypertrophy

• Be able to develop microcycles and individual

training sessions for physique competitors

Unit 2- Coaching For Physique Athletes

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

• Exercise selection

– SAID principle

• Specific gains in specific movements

– Hypertrophy suboptimal in learning phase – Chilibeck (1998) 20 weeks

• Leg Press, Bench Press, Bicep Curl
• Strength increase in all three at mid and post testing
• Hypertrophy increase at mid and post test in bicep
• Hypertrophy increase only at post test in legs and trunk

Unit 2- Coaching For Physique Athletes

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

• Exercise selection

– Efficiency

• Compound movements vs isolation

– Variation

• Remember Chilibeck (1998), don’t re-enter learning

phase

• Antonio (2000), muscle shaping?
• Fonseca (2014), rigid adherence to 1 exercise

suboptimal

Unit 2- Coaching For Physique Athletes

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

• Exercise selection

– Secondary lift progression

• Double progression for isolation movements
• Linear progression for compound movements

Unit 2- Coaching For Physique Athletes

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

Unit 2- Coaching For Physique Athletes

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

• Exercise selection

– Conclusions

• Choose 3-6 barbell lifts to periodize as main lifts
• Rotate, but maintain main lifts in training to develop skill
• Perform 2-3 main lifts per day
• Choose 6-12 secondary lifts to round out development
• May rotate more frequently due to low skill level

needed

• Perform 2-4 secondary lifts per day

Unit 2- Coaching For Physique Athletes

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

• Rest periods

– Traditional, 30-60 seconds, 2 minutes maximum

• Based on flawed understanding of hypertrophy

determinants

Mechanical (progressive tension overload)

Metabolic Stress?

• Glycogen?
• Hormonal response?
• Cell swelling?

Muscle Damage?

• Satellite cells?

Unit 2- Coaching For Physique Athletes

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

• Rest periods

– Current evidence, Henselmans & Schoenfeld (2014)

• No difference between any rest period on hypertrophy

– Resting too short can potentially reduce volume – Time efficiency – Antagonist Paired Sets (APT)

• Intelligent super sets (Robbins, 2010; Maia, 2014)
• Upper body push pull and lower body isolation
• Not for full body movements, squat, deadlift
• Not for power lifts for dual athletes (Ciccone, 2014)
• 1 set each in A,B fashion in ~4min, 30-60’ between lifts

Unit 2- Coaching For Physique Athletes

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

• Rest periods

– Conclusions

• Rest as needed between sets to fully recover (2-5min)
• APT for upper body push pull and lower body isolation
• Not back to back 30-60’ between 1 set each in ~4min
• Not performed for “full body movements” (squat,

deadlift)

• Not performed for power lifts for dual athletes

Unit 2- Coaching For Physique Athletes

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

• Tempo

– Does it need to be modified, why?

• Eccentrics? Roig (2009) Meta analysis
• Headley (2011) 2/0/2 vs 2/0/4 must go lighter if 4’
• But what about TUT? Remember astronauts
• Mohamad (2012) magnitude and time of tension

matters

• Super slow lifting in vast majority of studies inferior

– Conclusion

• Just lift, simply don’t let gravity do the lowering phase

for you

Unit 2- Coaching For Physique Athletes

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

• Putting it all together
• So what does the complete microcycle actually look like?
• Can take many forms…
• Full body, alternating upper/lower, alternating

legs/push/pull

• Dual athlete or pure bodybuilder?

Unit 2- Coaching For Physique Athletes

Day 1 Sets Rep Range Rest Period Squat DUP-H DUP-H As needed Bench Press DUP-H DUP-H APT 1 DB Row 4 8-12 APT 2 Standing Calf Raise 4 8-12 Pair 1 Triceps Pushdown 3 12-15 Pair 2 Day 2 Sets Rep Range Rest Period RDL DUP-P* DUP-P* As needed Overhead Press DUP-P* DUP-P* APT 1 Lat Pulldown 4 8-12 APT 2 Lateral Raise 3 12-15 Pair 1 Bicep Curls 3 12-15 Pair 2 Day 3 Sets Rep Range Rest Period Squat DUP-S DUP-S As needed Bench Press DUP-S DUP-S APT 1 Barbell Row 4 8-12 APT 2 Hamstring Curls 3 12-15 Pair 1 Seated Calf Raise 3 12-15 Pair 2

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans

Unit 2- Coaching For Physique Athletes

Day 1 Sets Rep Range Rest Period Squat DUP-H DUP-H As needed Bench Press DUP-H DUP-H As needed RDL* 4 8-12 As needed Pull Ups 4 8-12 Pair 1

• St. Calf Raise

3 12-15 Pair 2 Day 2 Sets Rep Range Rest Period Squat DUP-P DUP-P As needed Bench Press DUP-P DUP-P As needed Deadlift DUP-P DUP-P As needed DB Overhead Press 4 8-12 APT 1 Bicep Curls 3 12-15 APT 2 Day 3 Sets Rep Range Rest Period Squat DUP-S DUP-S As needed Bench Press DUP-S DUP-S As needed Deadlift DUP-S DUP-S As needed Cable Rows 3 12-15 Pair 1 Triceps Pushdowns 3 12-15 Pair 2

Ac Acute Variables of

• f Tr

Training – Th The Process of

• f

De Design gning g Training g Plans