Muscular Endurance Strength Power Hypertrophy Drop Sets Super Sets Forced/Negatives Pyramids Overload Vascular Shunt Matrix (21’s) TABATA Pre-exhaust

Muscular Endurance

Strength

Power

Hypertrophy

Drop Sets

Super Sets

Forced/Negatives

Pyramids

Overload

Vascular Shunt

Matrix (21’s)

TABATA

Pre-exhaust/Post-exhaust

German Volume Training(GVT)

Created by: [email protected]

MuscularEndurance

Muscular endurance is the ability of a muscle or group of muscles to sustain repeated

contractions against a resistance for an extended

period of time.

Theoretical Repetition Maximum continuumFleck and Kraemer 1987

RM 1 3 5 8 10 12 15 20 25

Power Strength Strength-endurance CV endurance

Hypertrophy

High Power Output----------------------------to------------------------Low Power Output

Characteristics Strength Hypertrophy Endurance Health Cardiovascular

Intensity High Moderate Low Low (aerobic) 60-90% MHR

Load as % 1RM >85% 67-85% <67% N/A N/A

Reps/duration 1-5 6-12 12+ 30mins + 20 mins +

Recovery between sets 3-5mins 1-2mins 30-60secs N/A N/A

Sets per exercise 2-6 3-6 2-3 1 1

Frequency per muscle 1-2x per week 1-2 x per week 2-3 x per week 5 + sessions weekly 3 + sessions weekly

Circuit training is a great way to work on muscular

endurance and overall strength and fitness


HypertrophyHypertrophy can be defined as the increase in size of skeletal muscle resulting from the increased size of individual muscle fibres.

When training for hypertrophy the number of sets performed per muscle group is far greater than for muscular endurance. It is suggested that the most effective strategy for increasing hypertrophy is to do 3 or more exercises per muscle group. The training intensity is also significantly higher for hypertrophy than it is for muscular endurance.



Load as % 1RM >85% 67-85% <67% N/A N/A






RM 1 3 5 8 10 12 15 20 25


Hypertrophy


High volume combined with moderate to high exercise intensities.


StrengthThe ability to exert maximal forces



Load as % 1RM >85% 67-85% <67% N/A N/A






RM 1 3 5 8 10 12 15 20 25


Hypertrophy


Relative Strength is building maximal strength while controlling calorie intake and/or adding cardio so you don't increase your body-weight

Absolute Strength. More body-weight means bigger muscles & thus more strength. Absolute strength is about becoming the strongest person regardless of body-weight


POWER = FORCE (F) x VELOCITY (V)Force – that which can cause an object with mass to change its velocity (F=ma)

Velocity – how fast and in what direction an object is moving

F V

Maximal Strength Strength speed

Plyometrics

Speed StrengthMaximum speed

Power Lifting

Olympic Lifting

Medicine Ball Drills

Resisted Speed

Reaction Drills


Power is defined as the amount of work performed per unit of time. Power is an element of skill-related fitness that is needed to excel in athletic performance. Increased strength does not always translate into increased power. For example, a strong upper body lifts a high amount of weight. However, a strong upper body does not always have the ability to throw a shot putt very far if speed cannot be generated.

Overload TrainingIf a training effect is to be gained, a person must engage in activity (training) that

is greater than regularly experienced.

Overload can be progressed by:

•increasing the resistance e.g. adding 5kg to the barbell

•increasing the number of repetitions with a particular weight

•increasing the number of sets of the exercise (work)

•increasing the intensity- more work in the same time, i.e. reducing the recovery periods

A muscle will only strengthen when forced to operate beyond its customary intensity. The load must be progressively increased in order to further adaptive responses as training develops, and the training stimulus is gradually raised.


Vascular ShuntVascular means veins and shunt is movement so this is about moving the

blood around the body. It's a training method used to improve your fitness but also to improve your body's ability to get blood where it is needed as quickly

as possible.

A typical training session could involve doing some sprints followed immediately by chin/pull ups.

This means the blood will have to flow quickly from the lower limbs to the upper limbs.


Matrix (‘21s’)The matrix system can be utilised when performing most resistance exercises and

involves breaking a rep down into three distinct phases – normally described as outer range, inner range and full range. Each phase is performed for 7 reps, giving a total of 21

reps, hence the name ’21s’ being synonymous with the matrix method.

The premise of the matrix method is it increases time under tension per set and thus promotes an increase in hypertrophy.

A set of ’21s’ for bicep curls would be performed as follows:

•7 reps from extension to 90 degrees of elbow flexion

7 reps from 90 degrees of elbow flexion to full flexion

7 reps full range of movement


Pyramid Training

Set RepsLoad (as%

of 1RM)

1 12 70

2 10 75

3 8 80

4 5 85

5 3 90

6 2 95

7 1 100

Pyramid training involves manipulating the load and repetitions over the course of multiple sets of the same exercise. The basic concept of a pyramid involves progressively increasing the load and decreasing the repetitions with each successive set.

Pyramid training can be performed in three distinct ways:

•Ascending pyramids – adopt a light-to-heavy approach

•Descending pyramids – start with fewest repetitions and heavier load

•Complete pyramids – combines the ascending and descending approaches. Start light, build up to peak over a number of sets, then attempt to repeat the same repetitions on the descending phase.


Drop Setsusing drop sets is a technique for continuing an exercise with a lower weight

once muscle failure has been achieved at a higher weight

Keep Rest Intervals To A MinimumUsually, the time between weight drops ranges from zero to ten seconds. Even if you're doing heavy power drop sets, the rest between sets should still be relatively brief. In general, the briefer the time between the weight change, the more intense and effective your drop set will be.

Set Up Equipment In AdvanceTo move quickly from one exercise to the next, you should have all your equipment set up and ready before starting the first exercise. Instead of putting big plates on a barbell or machine, load it up with 5's, 10's or 25's, ready to be stripped. If you're doing triple drops with dumbbells, line up all three pairs beforehand.

Use Two Weight Drops (three different poundage) Most Of The TimeYou can really go "crazy" with drop sets and reduce the weight as many times as you want. However, there seems to be a point of diminishing returns after two or three weight reductions. The most common drop set method is a triple drop, where you use three weights and two weight reductions.

Stay In The Six To Twelve Rep Range Most Of The TimeSix to twelve is the most productive rep range for bodybuilding purposes and this rule should generally not change in a drop set. If you want to work on maintaining or even building strength, go with four to six reps. If you want pure hypertrophy, keep your reps around eight to twelve. For a skin-splitting pump, occasionally go up to 15-20 reps, especially on your last drop.

Begin With A Six To Twelve Rep MaxIt's not enough to keep the reps in the six to twelve range. It's got to be a six to twelve rep MAX, not just six to twelve reps. If you start with a weight that's too light, you'll achieve little more than muscle pumping and flushing with the drop set technique. A true six rep max means that you can't do a seventh rep. You should reach failure or close to it with each weight before stripping off weight.

Use Drop Sets Sparingly As A High Intensity MethodDrop sets are intense and they require caution and common sense. If you used them all the time, you would quickly burn out and over train. One great way to use drop sets is the 3:1 method: you perform three straight sets of an exercise, followed by one drop set.

How To Maximize Drop Set EfficiencyHere are some effective tips for maximizing the efficiency of your drop sets:


SupersetsThe superset system involves performing two different exercises back-to-back

with little or no rest in between.

Variations:

• Two exercises for the same muscle back-to-back i.e.. 12 squats followed immediately by 12 lunges.

• Two exercises back-to-back that involve antagonistic muscle pairs i.e.. Biceps/triceps or quadriceps/hamstrings. This version allows a significant load to be placed on target muscle group during each set because while the agonist is working the antagonist is recovering.

Super setting is a very time efficient training method.


Pre-exhaust/Post-exhaust

Muscle Group Isolation exercise Compound Exercise

Pectoralis major Cable crossover Bench press

Quadriceps Leg extension Squats

Latissimus dorsi Straight arm pull down Lat pull down

Anterior deltoid DB front raise DB shoulder press

These systems involve the use of isolation exercises to preferentially fatigue a muscle whilst eliminating synergistic muscle weaknesses.

Pre-exhaust – guidelines and examples

•Select a target muscle – this muscle must act as the main prime mover in at least one compound exercise•Select an isolation (single joint) exercise for the target muscle•Select a compound (multi-joint) exercise for the target muscle

Then either:•Perform the desired number of sets of the isolation exercise, then move on to perform sets of the compound exercise (normal rest intervals apply)

Or•Perform the isolation exercise immediately followed by the compound exercise (this is an example of a pre-exhaust superset). Rest between supersets and repeat as required


Forced/Negative repsIt is often the case in resistance training, that we fail concentrically when performing an exercise but actually have some eccentric strength left. That is to say, we may not have the ability to lift a certain weight but may still have the ability to lower the load under control.

To employ forced reps, perform as many reps on your own until the point of volitional failure is reached. At this point, a ‘spotter’ provides a minimal amount of assistance to permit the performance of another 2-4 reps. This process is merely an extension of normal spotting procedures.

In negative reps, all the effort is applied to the eccentric phase, or lowering phase, of the movement. For example, in a chin/pull up, you jump/climb to the top position and slowly lower yourself into the extended position.

Both methods are advanced, should not be attempted by a novice and only performed with the aid of an experienced spotter/trainer


TABATA“Tabata” is the name of a particular type of workout program that provides similar

health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours or exercise, Tabata can be completed in 4 minutes. Tabata

falls under the category of high intensity training or high intensity interval training.

Any exercise can be incorporated into the Tabata training.

However, the basic outline of the Tabata training method are as follows:

• 4 minutes long (whole Tabata Session)

• 20 seconds of intense training

• 10 seconds of rest

• Total of 8 sessions or rounds

Tabata is a form of high intensity interval training method that offers more health benefits than traditional cardiovascular exercise. It’s short, efficient and

can fit in almost any fitness program.


German Volume Training (GVT)The goal of the GVT method is to complete 10 sets of 10 reps with the same

weight for each exercise.

You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60 percent of their

1RM load.

there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Once you’re able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4 to 5 percent, and repeat the process. Refrain from using forced reps, negatives or burns.

one training session every four to five days per body part is plenty.

Perform one, and only one, exercise per body part. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.


Muscular Endurance Strength Power Hypertrophy Drop Sets Super Sets Forced/Negatives Pyramids Overload Vascular Shunt Matrix (21’s) TABATA Pre-exhaust

Documents

hypertrophy hypertrophy

increasing hypertrophy

muscle group

mhr load

size of skeletal muscle

number of sets

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