Principle Alternate between volume and intensity as training stressors

For most individuals, I find that alternating every 3 weeks cycles of high volume (accumulation phase) with 3 week cycles of high intensity. (intensification phase) works best . This type of training has had great success with my athletes. On average 16 to 18 lbs of lean body weight are gained over a 12 week period. Samples routines are provided in Part II of this chapter.

During an accumulation phase, for most individuals the loading parameters should look like this:

Reps: 8-20

Sets/exercise: 3-4

Rest intervals 60-90 seconds

Number of exercises/bodypart 2-3

Time under tension per set 40-60 seconds

Total sets per bodypart 6-8

During an intensification phase, for most individuals the loading parameters should look like this:

Sets/exercise: 4-5

Rest intervals 3-4 minutes

Number of exercises/bodypart 1-2

Time under tension per set 30-40 seconds

0 0

Post a comment