max muscle periodization by dr. brad schoenfeld

www.workout911.com 1

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Principle of Individuality

Training programs should be

developed with each individuals goals and abilities in mind


The Role of Genetics

Twin studies show that up to 90% of the variance in baseline muscle mass and

approximately 60% of the variance in baseline muscle strength are hereditary

(Hand et al. 2007).

A lesser response of muscle phenotypes to resistance training appears to be

genetically influenced


Responders vs. Non-Responders

When performing a regimented resistance training program over the course

of 16 weeks, untrained subjects have highly divergent responses (Bamman et

al. 2007):

High responders (25%) CSA increase of ~50%

Moderate responders (50%) CSA increase of 20%

Low responders (25%) minimal to no gains


Role of Training Experience

Closer to genetic ceiling

Altered hormonal output

Greater capacity to recruit all fibers

Greater capacity to push to failure

Greater capacity to perform high volumes without overtraining

No learning curve (i.e. neural mechanisms)


Key Point!

There is no best training program, only a best program for a given

individual


A Periodized Approach

Periodization: The systematic manipulation of exercise program variables

in an attempt to optimize a given fitness component.

Basis of periodization can be traced to Selyes General Adaptation Syndrome (GAS) theory.

Body undergoes a tri-phasic response to stress: alarm, resistance, and

exhaustion.


GAS Theory Illustrated


Application to Periodization

A properly structured periodized resistance training program maintains

performance in the resistance stage (i.e. supercompensation), maximizing

results while preventing the body from reaching a state of exhaustion (i.e.

systemic overtraining)


Genesis of Periodization

Originally developed by Russian strength

coaches to prepare their athletes for

Olympic competition


Linear Periodization Model

Traditional linear periodized program is divided into three

components:

Macrocycle: generally represents the entire training year,

but can vary from several months to up to four years.

Mesocycle: The macrocycle is subdivided into two or more

mesocycles that last from several weeks to several months.

Microcycle: Mesocycles are subdivided into microcycles of

one to four weeks, where periods of high volume and/or

intensity training are interspersed with brief periods of

unloading designed to restore and rejuvenate, and can

potentiate muscular supercompensation

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Linear Periodization Illustrated


Non-Linear Approach

Rather than dividing training cycles over a period of months or years,

undulating periodization uses a non-linear model where variables are manipulated over short time periods, generally on a week-to-week or even

session-to session basis (DUP).


Non-Linear Periodization Illustrated


MAX Muscle Periodization

Hybrid Approach

Similar to linear periodization, it includes three mesocycles: a MAX strength phase,

a MAX metabolic phase, and a MAX muscle phase.

Consistent with undulating periodization, it employs a technique called "block

periodization" where variables are manipulated on a weekly basis.

Step loading


Step Loading Example

0102030405060708090

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Hypertrophy Mesocycle

Intensity

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Periodized Hypertrophy Macrocycle

Strength Mesocycle

~8 weeks

Metabolic Mesocycle

~4 weeks


~10 weeks


Strength Cycle Variables

Intensity of load

1 to 5 reps (90+% 1RM)

Rest interval

3 minutes

Volume

4 sets per exercise

Recovery

48 hours between same muscle group, 3-4 days per week schedule

Modalities

Focus on multi-joint free weight movements

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Strength Mesocycle

8 week mesocycle with training segmented into two distinct blocks.

Intensity varied in each block using a step-loading paradigm

4-5 reps week 1

2-3 reps week 2

5-3-1 week 3

Week 4 unload.

Training frequency progressively increased from 3 days/week first block to 4 days/week second block

Addition of assistance exercises in Block 2

Total body routine first block, two-day upper/lower split second block


Metabolic Cycle Variables

Intensity of load

15 to 20 reps (50 to 60% 1RM)

Rest interval

30 seconds or less

Volume

3 sets per exercise

Recovery

48 hours between same muscle group,

Modalities

Focus on multi-joint, large muscle group exercises


Metabolic Mesocycle

4 week mesocycle with training segmented into one block.

Use metabolic techniques to increase training density (circuit training, paired

set training, supercircuit training, etc).

Total body routine performed 3 days/week


Hypertrophy Cycle Variables

Intensity of load

6 to 12 reps (65 to 85% 1RM)

Rest interval

60 to 90 seconds

Volume per session

6 to 12 sets per muscle group

Intensity of effort

Progressive overload with liberal use of training to failure

Recovery

48 hrs between same muscle group, 3-4 days per week schedule

Modalities

Employ a variety of multiple modalities



10 week mesocycle with training segmented into three distinct blocks that are structured to potentiate the ensuing block.

Intensity varied in each block using a step-loading paradigm. Creates a wave-like loading pattern where a progressive increase in intensity is followed an unloading interval.

Training frequency progressively increased each block, culminating with a shock phase in Block 3 that is intended to bring about short-term overreaching

Split routine effective in maintaining total weekly training volume with fewer sets performed per training session and greater recovery afforded between sessions

Variation of exercises throughout mesocycle


Exercise Variation: Applied Anatomy

Muscles can have varied attachments that provide greater leverage for varying actions

Trapezius subdivided into upper aspect (elevates scapula), middle (adducts scapula) and lower (depresses scapula)

Muscles are often subdivided into neuromuscular compartments, each with its own distinct nerve branch

Biceps brachii, sartorius, gracilis, biceps femoris, and semitendinosus are all compartmentalized by one or more fibrous bands or inscriptions innervated by different nerves

Muscles should be worked from multiple angles in multiple planes of movement whenever possible


Applied Anatomy: Training

Tactics Training angle

Fibers contract optimally when they are placed in direct opposition to gravity along direction of fiber

Planes of movement

Recruitment changes in different planes of movement

Employ passive tension, active insufficiency

Make one muscle more or less active (only applicable for two-joint muscles)

Multi-joint/single joint exercises

Recruitment patterns different when more or less muscle activated

Hand/foot spacing

Alterations in spacing can change line of pull www.workout911.com 25

Block 1 Training Protocol

Comprised of four, one-week microcycles training 3 days per week using

push/pull split

Week 1: 10-12 reps per set (employ supersets)

Week 2: 8-10 reps per set (employ drop sets)

Week 3: 6-8 per set (employ heavy negatives)

Week 4 (unloading): 15+ reps per set without going to failure


Block 1 Schedule



Comprised of four, one-week microcycles training 4 days per week using upper

body/lower body split.


Week 2: 8-10 reps per set (employ drop sets)


Week 4 (unloading): 15+ reps per set without going to failure


Block 2 Schedule



Comprised of two, one-week microcycles training 6 days per week using

shoulders-arms/torso/lower body split.



Recovery phase: After finishing this block, take one to two weeks off only

performing light activities (~50-60% of VO2 Max) on most days of the week

Hypertrophy will be maximized during this period


Block 3 Schedule

70

72

74

76

78

80

82

84

86

Intensity


Sample Hypertrophy Routine

Day One: Chest/Back/Abs

Exercise Sets Reps

Incline BB Press 4 6-12

Flat DB Press 3 6-12

Pec Deck 3 6-12

Lat Pulldown 4 6-12

Seated Row 4 6-12

Dumbbell Pullover 3 6-12

Cable Rope Crunch 3 6-12

Reverse Curl 3 6-12

DB Side Bend 2 6-12 www.workout911.com 32


Day Two: Lower Body

Exercise Sets Reps

BB Front Squat 4 6-12

DB Lateral Lunge 4 6-12

Sissy Squat 3 6-12

Good Morning 4 6-12

Kneeling Hamstring Curl 3 6-12

Cable Abduction 2 6-12

One Legged Standing Calf Raise 4 6-12

Seated Calf Raise 3 6-12



Day Three: Shoulders, Bis, Tris

Exercise Sets Reps

DB Shoulder Press 4 6-12

Cable Lateral Raise 3 6-12

Reverse Pec Deck Fly 3 6-12

BB Drag Curl 4 6-12

DB Prone Incline Curl 3 6-12

Overhead Triceps Extension 3 6-12

Triceps Pressdown 3 6-12

Triceps Dip 2 6-12


Cardio and Muscle Growth

Benefits

Increased capillarization facilitates local muscular

recovery by enhancing nutrient delivery

Sensitizing effect on insulin function and increased

enzyme activity can aid in glycogen storage

Detriments

Combining cardio with resistance training can

compromise muscle growth (concurrent training effect)

Chronic Interference Hypothesis

Postulates that trained muscles are unable to adapt optimally at the same

time morpholocially or metabolically to both strength and endurance training

(Mikkola et al. 2012)

Each type of training regimen activates and suppresses specific genes and signaling

pathways, and these pathways tend to interfere with one another.

Interference in strength development may also relate to overtraining

symptoms induced by a catabolic hormonal environment and chronic muscle

glycogen depletion resulting from excessive training volume

AMPK-PKB Switch

Atherton PJ, Babraj J, Smith K, Singh J, Rennie MJ, Wackerhage H. Selective activation of AMPK-PGC-1alpha or PKB-TSC2-mTOR signaling can

explain specific adaptive responses to endurance or resistance training-like electrical muscle stimulation. FASEB J. 2005 May;19(7):786-8

A Balancing Act

The key to ensuring that muscle is not

sacrificed in a concurrent training regimen

is to keep cardio intensity, duration, and

frequency in moderation.

Ultimate response depends on individual

recovery ability, the type and duration of

the aerobic training, and training

experience.

Err on the side of caution; Dont push it!

General Steady-State Guidelines

Duration: 30-45 minutes

Intensity: low to moderate (equating to approximately 60-70% of MHR or a 5-6

on the RPE scale)

Frequency: 4-5 days a week.

General HIIT Guidelines

Duration: 15-20 minutes

Intensity: high-intensity intervals at 8-9 RPE and low-intensity at 4-5 RPE

Work/rest ratio: ~1/1

Frequency: 3 days a week

Cardio Modalities

Running has been shown to be particularly

detrimental to strength/hypertrophy

gains (Wilson et al. 2012)

Cycling results in less interference

Proper Integration of Science and Art


max muscle periodization by dr. brad schoenfeld

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