Contents

Foreword By Dr. Michael C. Zourdos........................................................................ 6

Preface............................................................................................................................. 9
Introduction To The Pyramid..................................................................................... 14

Level 1 : Adherence....................................................................................................... 21
The Three Important Conditions For Training Adherence................................................................ 22
Realistic: Is Your Training Schedule Sustainable & Practical?......................................................... 22
Enjoyable: Can You Enjoy Training This Way For A Long Period Of Time?............................. 23
Flexible: Do You Have Flexibility In Your Program To Accommodate The Unexpected And .
Move Forward?...................................................................................................................................................... 25
Summary................................................................................................................................................................... 27
References................................................................................................................................................................ 28

Level 2 : Volume, Intensity, Frequency................................................................... 29

Volume........................................................................................................................................................................ 31
The Relationship Between Strength & Hypertrophy............................................................................ 31
Intensity.................................................................................................................................................................... 40
Intensity Considerations For Strength...................................................................................................... 40
Intensity Considerations for Hypertrophy................................................................................................42
Measuring Intensity..............................................................................................................................................44
Intensity Recommendations............................................................................................................................ 47
Frequency................................................................................................................................................................48
How Frequency Impacts Training.................................................................................................................48
Frequency Recommendations.......................................................................................................................50
VIF Summary Recommendations.................................................................................................................. 51
Consider Overlap.................................................................................................................................................. 52
A Starting Point From Which You Will Need To Adjust.................................................................... 53
EXAMPLE ROUTINES......................................................................................................................................... 55
Sample Strength Routine.................................................................................................................................. 55
Sample Hypertrophy Routine......................................................................................................................... 57
References................................................................................................................................................................ 59

Level 3 : Progression................................................................................................... 62
Progressions Based On Training Age......................................................................................................... 63
Volume Needs To Be Increased Over Your Training Career............................................................. 63
How Quickly Can We Gain Strength?.........................................................................................................64
Deloads, Unloads, Tapers, And Light Microcycles................................................................................65
How To Deload.......................................................................................................................................................65
Progressing As A Novice Trainee..................................................................................................................66

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 Progressing As An Intermediate Trainee...................................................................................................68
Progressing As An Advanced Trainee......................................................................................................... 71
Overview Of Periodization Models............................................................................................................... 76
Integrating Models Of Periodization........................................................................................................... 78
Integrating Linear Periodization.................................................................................................................... 79
Integrating Block Periodization...................................................................................................................... 81
Integrating Daily Undulating Periodization (DUP)............................................................................... 83
Tapering For Competition................................................................................................................................86
Summary................................................................................................................................................................... 87
References................................................................................................................................................................88

Level 4 : Exercise Selection.......................................................................................90

Specificity.................................................................................................................................................................. 91
Efficiency: Compound vs. Isolation..............................................................................................................94
Weak Points............................................................................................................................................................. 95
Summary.................................................................................................................................................................100
References.............................................................................................................................................................. 102

Level 5 : Rest Periods................................................................................................ 104

The Hormone Hypothesis .............................................................................................................................. 105
Metabolic Fatigue .............................................................................................................................................. 106
Muscle Damage................................................................................................................................................... 107
The Final Word On Short Rest Periods For Hypertrophy............................................................... 108
Antagonist Paired Sets.................................................................................................................................... 109
Example Programming With APS................................................................................................................. 111
Rest Period Recommendations...................................................................................................................... 111
References................................................................................................................................................................113

Level 6 : Lifting Tempo...............................................................................................116

Eccentric Muscle Actions..................................................................................................................................117
Time Under Tension?...........................................................................................................................................119
Practical Guidelines ...........................................................................................................................................122
References...............................................................................................................................................................124

Sample Training Programs.......................................................................................126

Warming Up...........................................................................................................................................................127
Overview Of Sample Programs ...................................................................................................................129
Novice Progression.............................................................................................................................................139
Intermediate Progression................................................................................................................................ 142
Advanced Progression..................................................................................................................................... 144
Accessory Exercises ......................................................................................................................................... 145
Dual Athletes......................................................................................................................................................... 150

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