Training Split for Strength
Part 6 of the Ebook 'Periodized Hypertophy Training': Strength, Tension, and Intensity (STI)
A Comprehensive Program for Year Round Muscle Growth
Part 1- Strength Phase
Definitions:
Creatine phosphate system- energy system utilized by the body to rapidly product ATP.
ATP- transports chemical energy within cells, necessary for all body functions.
Motor units- motor neuron and all of the muscle fibers it innervates
Glycemic index- effect a food has on insulin levels,
Velocity- rate of motion, high velocity movements are those that are performed at a quick pace.
Each phase of the STI system still presents the opportunity for hypertrophy by way of overload. As you come into each phase you will be coming off of an active rest period which will give your body time to recover. The importance of this phase stems from the fact that the basis for increasing the load during the ‘Tension’ phase will come from increased strength prior to that phase. The problem with relying on a single training style to increase your strength stems from the lack of variation or total load your muscles can undertake while following a time under tension routine or using short rest periods. You must allow the creatine phosphate system enough time to create ATP so you are able to lift as much as possible with as much velocity as possible. This is currently the only known, research proven way to strength train for well trained athletes. An increase in strength is based in large part to your central nervous systems ability to adapt. Olympic lifters can increase their strength and power without gaining a pound of muscle. Their bodies’ ability to recruit more motor units and have them work in unison increases their ability to perform heavier lifts. The best way to improve the coordinated firing of muscle fibers is to lift relatively heavy at a fairly high volume. You can still gain muscle in this phase however; as stated earlier, the overload principle opens the door for progress during every phase.
Training Split and Volume:
The most effective training split during the Strength Phase is a push/pull split. Total time spent on this phase should be 3 months. The base volume is 18 sets per training day; the overload volume is 22 sets (except for leg day) per training day. The rest periods will be 2-3 minutes between 6 and 5 rep sets, and 3 minutes in between 4 rep sets. Before each exercise, begin with a warm up set. For the active rest week following the 3 weeks of overload (which will be discussed later), reduce your volume to 12 total sets per training day (this can be done by reducing each muscle group to 2 sets for every exercise except for abs/obl).
Day 1- Push, abs/obliques
Chest: 2 exercises, 4 sets each. Shoulders: 2 exercises, 3 sets each. Abs/Obl: 4 sets
Day 2- Pull, calves
Back: 2 exercises, 4 sets each. Traps: 1 exercise 3 sets. Rear Delts: 1 exercise 3 sets. Calves: 4 sets
Day 3-Legs, abs/obliques
Legs: 4 exercises, 3 sets each. Abs/Obl: 4 sets
Day 4- off
Day 5- Push, abs/obliques
Chest: 2 exercises, 3 sets each. Triceps: 2 exercises, 4 sets each. Abs/Obl: 4 sets
Day 6- Pull, calves
Back: 2 exercises, 3 sets. Biceps: 2 exercises, 4 sets each. Calves: 4 sets
Day 7- off
Here is the load that you will undergo during this training phase, the percentages given are based on your maximum and take fatigue into account. It is not to say that 6 repetitions will be 75% of your maximum, but what you will lift for 6 reps at 75% of your max. For these percentages, it’s not expected that you find the maximum amount of weight you are able to lift for everything; however based on how many reps you are able to accomplish with a certain amount of weight, you can use a one rep max chart to estimate your max based on the number of repetitions you can perform for a specific weight.
Be sure to record your progress as you go, if you find that a lift was too light, you will know to increase the poundage the next time around.
6 reps: 75% 5 reps: 77% 4 reps: 80%
*You will have a variation week in which you will have the opportunity to experiment with different lifts; you will do 6 reps at 70% of your max during this week.
At the end of the Strength Phase you will have an active rest week, use this time to focus on increasing velocity during your lifts. Perform 6 reps at 65% of your max during this time period.
If you do not have a spotter than you must perform a supplemental rep range:
8 reps: 70% 7 reps: 72% 6 reps: 75% Standard training week
8 reps: 65% Variation week
8 reps: 60% Active rest week
