This is worthwhile reading
The Science of Repetitions and Periodization
by Rob Pilger
8/20/2002
You can train for strength or muscle mass as well as muscular endurance, however the single most important variable in any exercise program is the number of repetitions performed. The number of repetitions (reps) will solely determine the outcome of the exercise program. People that are in plateaus in their exercise program will benefit greatly from using the proper periodization.
In addition to the number of reps being an important key in any program, rest periods also have a big effect on the outcome of one's exercise program. For example, rest periods can be manipulated in such a way that a person will not hypertrophy or gain muscle mass when training in strength zone of 1 - 3 reps. This is called training for relative strength and will be addressed fully in future articles.
HYPERTROPHY:
Increase muscle mass is often the primary goal of men. A rep scheme of 10 to 12 reps will often be enough to gain this wanted response.
It is highly recommended that beginners start with the same rep scheme to obtain their desired results. Beginners are near the bottom of their genetic potential and their intra-muscular coordination is low. Intra-muscular coordination is defined as the capacity to recruit motor units in a given muscle. Since beginners usually recruit only 60% available motor units, they see bigger gains in strength relatively faster than someone that has been training for a while. These gains usually last for six to eight weeks until they reach their full genetic potential.
If the goal is for hypertrophy, then 10 to 12 reps will be the idea rep zone. Staying in this zone however may eventually lead to a plateau effect. The reason is that one continues to train in the cellular zone end and does not move into the neural muscular zone. Therefore, strength levels tend to be lower. A person with a lot of muscle mass is not necessarily strong. To become stronger the nervous system needs to be trained and then the person will acquire gains in strength.
NEURAL:
The nervous system is to muscle what gasoline is to an automobile. It powers and controls the muscular skeletal system.
Some individuals, especially figure skaters and gymnasts are relatively small in stature yet they can distribute and show a lot of strength.
When training in the neural zone, 1 - 3 reps is generally used. The ratio of neural drive to the muscle will increase as the more motor units that are activated the more weight a person can lift. The synchronization of motor units is also increased, allowing the ability to recruit motor units at any given time. Training the nervous system will allow one to display more strength. If the goal is muscle mass then additional strength will aid one towards the hypertrophy zone of more muscle mass. Since the bones, tendons and joints are highly stressed, only one to three weeks of training is all that is needed in this phase. Over exposure or staying in any zone too long can lead to injuries as well as lopsided results. However periodization of the two together can lead to better gains in both categories.
REP ZONES: (6 to 8 and 15 to 25 - called endurance rep zone)
A person can train for a balance between the neural and cellular categories. Research has shown that the cellular and neural zones are equally stressed at the 6 - 8 rep range. The intensity is still high between 80% and 85% 1RM. 65% to 70% is considered the higher rep endurance zone. Basically this is all cellular adaptation due to the intensity, yet hypertrophy gains will not be as good. Therefore you must train in the 10 to 12 and 6 to 8 rep zone. This is a good zone to teach techniques because it is a lower intensity. This zone is also ideal after using the 1 to 3 neural rep zone as it gives the body a break from the heavy resistance.
Training with 15 to 20 reps can help target some slow twitch muscle fibers but this often depends on one's genetic makeup. A good way to periodization would be four weeks in the hypertrophy zone, three weeks in the neural zone and then one to two weeks in the endurance zone. The next segment can start with the 6 to 8 rep zone.
Beginners should do periodization every four weeks while intermediate trainees should do periodization every three weeks and athletes can do periodization every one to two weeks.
Understanding this basic overview of repetitions and periodization can lead you to greater knowledge of the science of weightlifting.
1.
2.
3.
Paul Chek - Program Design Correspondence Course
J. Hartmann & H. Tunnemann - Fitness and Strength Training For All Sports
Steven J. Fleck and William J. Kraemer - Designing Resistance Training Program
The Science of Repetitions and Periodization
by Rob Pilger
8/20/2002
You can train for strength or muscle mass as well as muscular endurance, however the single most important variable in any exercise program is the number of repetitions performed. The number of repetitions (reps) will solely determine the outcome of the exercise program. People that are in plateaus in their exercise program will benefit greatly from using the proper periodization.
In addition to the number of reps being an important key in any program, rest periods also have a big effect on the outcome of one's exercise program. For example, rest periods can be manipulated in such a way that a person will not hypertrophy or gain muscle mass when training in strength zone of 1 - 3 reps. This is called training for relative strength and will be addressed fully in future articles.
HYPERTROPHY:
Increase muscle mass is often the primary goal of men. A rep scheme of 10 to 12 reps will often be enough to gain this wanted response.
It is highly recommended that beginners start with the same rep scheme to obtain their desired results. Beginners are near the bottom of their genetic potential and their intra-muscular coordination is low. Intra-muscular coordination is defined as the capacity to recruit motor units in a given muscle. Since beginners usually recruit only 60% available motor units, they see bigger gains in strength relatively faster than someone that has been training for a while. These gains usually last for six to eight weeks until they reach their full genetic potential.
If the goal is for hypertrophy, then 10 to 12 reps will be the idea rep zone. Staying in this zone however may eventually lead to a plateau effect. The reason is that one continues to train in the cellular zone end and does not move into the neural muscular zone. Therefore, strength levels tend to be lower. A person with a lot of muscle mass is not necessarily strong. To become stronger the nervous system needs to be trained and then the person will acquire gains in strength.
NEURAL:
The nervous system is to muscle what gasoline is to an automobile. It powers and controls the muscular skeletal system.
Some individuals, especially figure skaters and gymnasts are relatively small in stature yet they can distribute and show a lot of strength.
When training in the neural zone, 1 - 3 reps is generally used. The ratio of neural drive to the muscle will increase as the more motor units that are activated the more weight a person can lift. The synchronization of motor units is also increased, allowing the ability to recruit motor units at any given time. Training the nervous system will allow one to display more strength. If the goal is muscle mass then additional strength will aid one towards the hypertrophy zone of more muscle mass. Since the bones, tendons and joints are highly stressed, only one to three weeks of training is all that is needed in this phase. Over exposure or staying in any zone too long can lead to injuries as well as lopsided results. However periodization of the two together can lead to better gains in both categories.
REP ZONES: (6 to 8 and 15 to 25 - called endurance rep zone)
A person can train for a balance between the neural and cellular categories. Research has shown that the cellular and neural zones are equally stressed at the 6 - 8 rep range. The intensity is still high between 80% and 85% 1RM. 65% to 70% is considered the higher rep endurance zone. Basically this is all cellular adaptation due to the intensity, yet hypertrophy gains will not be as good. Therefore you must train in the 10 to 12 and 6 to 8 rep zone. This is a good zone to teach techniques because it is a lower intensity. This zone is also ideal after using the 1 to 3 neural rep zone as it gives the body a break from the heavy resistance.
Training with 15 to 20 reps can help target some slow twitch muscle fibers but this often depends on one's genetic makeup. A good way to periodization would be four weeks in the hypertrophy zone, three weeks in the neural zone and then one to two weeks in the endurance zone. The next segment can start with the 6 to 8 rep zone.
Beginners should do periodization every four weeks while intermediate trainees should do periodization every three weeks and athletes can do periodization every one to two weeks.
Understanding this basic overview of repetitions and periodization can lead you to greater knowledge of the science of weightlifting.
1.
2.
3.
Paul Chek - Program Design Correspondence Course
J. Hartmann & H. Tunnemann - Fitness and Strength Training For All Sports
Steven J. Fleck and William J. Kraemer - Designing Resistance Training Program