hypertrophy - lift the bar · 2020. 12. 4. · lift the bar education 06 hypertrophy. this workbook...

LIFT THE BAR EDUCATION WORKBOOK

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LIFT THE BAR EDUCATION

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Do you want to write the best programmes for you clients? Do you want to be sure you are keeping up to date with the latest research on programme design but don’t where to start? With over 50 lectures and hundreds of studies “Hypertrophy: The Science of Programme Design” is a one stop course for complete programme design.

This course is not just for bodybuilders or physique clients, this course will help you write better programmes for all your clients. Lectures include deep dives on training volume, intensity, frequency, mechanism of hypertrophy, understanding fatigue, rest periods, tempo and much more.

Hypertrophy

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Gregg Slater

01 Introduction 1

02 Introduction 2

03 Introduction 3

04 Why Everyone Needs To Train For Hypertrophy

05 Mechanical Tension

05b Mechanical Tension Visual


03


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06 Muscle Damage

07 Metabolic Stress

08 Mechanism Summary

09 Fatigue Introduction

10 Intra-Session Fatigue

11 Inter-Session Fatigue

12 Hypertrophy Periodization

13 Volume Introduction

14 Volume - How Many Sets?

15 High Volume Studies

16 Per Session Training Volume

17 Individual Responses To Training Volume

18 How Much Volume For My Client?

19 Volume Progression and Set Accumulation 1

20 Volume Progression and Set Accumulation 2

21 Maintenance Volume and Section Summary

22 Intensity 1 - The “Hypertrophy Rep Range”

23 Intensity 2 - Reps In Reserve


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LESSONS

24 Effective Reps

25 Training To Failure

26 Training Frequency

27 Programming Parameters Summary 1

28 Programming Parameters Summary 2

29 Phases of Hypertrophy Training

30 Microcycle Stress Management

31 Session Proximity and Stress

32 Training on Consecutive Days

33 Psychological Stress and Recovery

34 Microcycle Stress Management Application

35 Session Stress Management

36 Set Configuration 1



39 Exercise Selection

40 Mind-Muscle Connection


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41 Exercise Order

42 Variety 1

43 Variety 2

44 Variety 3

45 Variety 4

46 Variety Research

47 Intensification Techniques 1

48 Intensification Techniques 2

49 Rest Periods

50 Tempo 1

51 Tempo 2

52 Summary 1

53 Summary 2

54 Example Programme 1




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This workbook will help you get the most out of the course. You will see the book mirrors the courses lesson format. For each lesson there are a number of aims that represent the key learning points for that section of the course. We have provided space to write your notes as you go through and there is spare note space at the end of the workbook in case you need more than we have provided for any of the lessons.

The space for action points is where the magic happens. We all know that learning is only useful if we do something with the knowledge so for each lesson make a note of what you are going to do as a result of what you have learnt. Make the action as specific as possible and set yourself a manageable timeframe. If you have some kind of to do list or schedule of action points make sure you transfer these actions to that and get them done.

Each lesson has 2-3 quiz questions that need to be completed on the members site in order to proceed. We have provided space for you to make a note of your answers to these questions as you go through the content so you are prepared for the questions. Not only will this workbook help you as you complete the course but, if used effectively, it will also provide you with a source of key information you can refer back to.

Good Luck!

How to use this workbook


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THE JOURNEY: A GUIDE TO NUTRITIONAL COACHING05

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Key Learning Points

ORIENTATE THE MAP

Client consultation and baselines

― Learn how to prepare for a client ― Decide what information you need to know to work with a client ― Consider how best to gather the information

LESSON:

01


THE JOURNEY: A GUIDE TO NUTRITIONAL COACHING06

Action Points

Quiz Questions

1. Name two areas of information we might want to explore from a client’s past (where have they been)

2. What baseline information should we look to Gather?

AimsThis section will highlight the main learning focus for the lesson

Key Learning PointsUse this area to make notes as you go through the lesson

Action PointsSummarise your learning from the lesson. What actions are you going to take as a result of what you’ve learnt? When are you going to complete it?

Quiz QuestionsWrite your answers to the questions here in preparation for completing the online quiz.


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Key Learning Points

This lecture outlines the content of the hypertrophy course.

LESSON:

01

Introduction 1


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Action Points


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AIMS:

Key Learning Points

In this lecture we take a peek at some of the content that will be covered during the course and how we will look to apply it with our clients.

LESSON:

02

Introduction 2


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Action Points


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AIMS:

Key Learning Points

In this final introductory lecture we outline the different potential types of hypertrophy and consider the different demands of “optimal” or “efficient” training.

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03

Introduction 3


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Action Points

Quiz Questions

1. Myofibrillar hypertrophy is:

2. Sarcoplasmic hypertrophy is:


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AIMS:

Key Learning Points

From toning to weight loss, bigger arms to better quality of life, in this lecture we look at why hypertrophy training is paramount in (almost) everyone’s training plans.

LESSON:

04

Why Everyone Needs To Train For Hypertrophy


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Action Points

Quiz Questions

1. What rate of muscle loss may we expect per decade, after 30?

2. How much denser is muscle than fat?

3. Why is muscle mass important for blood glucose control?


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AIMS:

Key Learning Points

In this lecture we look at the proposed primary driver for hypertrophy, mechanical tension.

LESSON:

05

Mechanical Tension


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Action Points

Quiz Questions

1. Mechanical tension is the tension produced by?

2. What type of contractions are required to create high tension?

3. Why are explosive movements not ideal for hypertrophy despite high muscle activation?


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AIMS:

Key Learning Points

In this short lecture we take a look at a visual model of mechanical tension and the importance of slower contraction speeds for hypertrophy.

LESSON:

05b

Mechanical Tension Visual


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Action Points


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Key Learning Points

In this lecture we look at studies relating to our second proposed mechanism of hypertrophy, muscle damage.

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06

Muscle Damage


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Action Points

Quiz Questions

1. In the Damas study what relationship did they uncover regarding muscle damage and muscle growth?

2. What analogy might be helpful when explaining muscle damage to our clients?


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AIMS:

Key Learning Points

In this lecture we look at studies relating to our final proposed mechanism of hypertrophy, metabolic stress.

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07

Metabolic Stress


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Action Points

Quiz Questions

1. What are potential markers for metabolic stress?

3. What produces greater metabolic stress according to the Lopes study (2018)

2. What is the half life of lactate in serum?


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Key Learning Points

In this lecture we summarise the current research on mechanisms of hypertrophy.

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Mechanism Summary


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Action Points


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AIMS:

Key Learning Points

In this lecture we look into our second underpinning principle, fatigue, in which we will learn the different types of fatigue (central and peripheral) and their implications for programme design and hypertrophy.

LESSON:

09

Fatigue Introduction


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Action Points

Quiz Questions

1. Why is calcium release from the sarcoplasmic reticulum important for muscle contraction?

3. Complete the sentence “ If we are experiencing central fatigue, then we will think we are training hard, because we are still reaching muscular failure, but the muscle fibres of the HTMU ………..”

2. What impact does central fatigue have?


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AIMS:

Key Learning Points

In this lecture we look at the factors that impact central fatigue and how we might look to maximise peripheral fatigue.

LESSON:

10

Intra-Session Fatigue


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Action Points

Quiz Questions

1. What is the biggest contributor to central fatigue?

3. Performing unilateral work may lower the central fatigue in a set, however what is a consideration for unilateral work when it comes to programming?

2. Why may short rest periods reduce peripheral fatigue?


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Key Learning Points

In this lecture we discuss the impact of a number of programming factors that influence recovery between sessions including training volume, failure, muscle lengths and low load training. This acts as some groundwork for later lectures looking at setting up your client’s training week.

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11

Inter-Session Fatigue


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Action Points

Quiz Questions

1. On a per set basis, why may training with low loads take longer to recover from than high load training?

3. What may create longer recovery times as per the Moran-Novaro study (2017) if volume is equated (both performed 30 lifts total)?

2. Which type of workout will likely create longer relative recovery times as per Bartolemi (2017)?


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Key Learning Points

This lecture looks at the current evidence around the need for periodization within a hypertrophy programme and why the current findings are not surprising once we understand the complexity involved.

LESSON:

12 Hypertrophy Periodization


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Action Points

Quiz Questions

1. When looking at the weight of the current research, what is the outcome of training studies on periodization and hypertrophy?

2. Why may the current take home be potentially misleading?


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AIMS:

Key Learning Points

In this lecture we lay the groundwork for the upcoming deep-dive on the volume research. In order to understand the contrasting results from a number of studies we must first understand the complicated and interdependent nature of training variables that promote training stress.

LESSON:

13

Volume Introduction


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Action Points

Quiz Questions

1. How may exercise design impact training volume?

2. What may poor exercise selection and execution mean for training volume?


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Key Learning Points

In this lecture we define training volume and take a broad look at the literature on training volume and hypertrophy.

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Volume - How Many Sets?


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Action Points

Quiz Questions

1. How did Baz-Valle quantify training volume?

2. In the Souza review (2020) which outcome was superior for hypertrophy?

3. Why, according to Gregg and not the research, may higher volumes favour untrained subjects in the research?


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Key Learning Points

In this lecture we look two high volume studies, one from Schoenfeld (2018) and one from Haun (2018) and try to to understand when higher volumes may be appropriate for maximising hypertrophy.

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High Volume Studies


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Action Points

Quiz Questions

1. In the Schoenfeld paper how did they describe the relationship between volume and hypertrophy?

2. What may have been a potential confounding variable of the training programme used?

3. What was a potential confounding variable in the Haun paper?


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In this lecture we look at the research around per session training volumes.

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Per Session Training Volume


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Action Points

Quiz Questions

1. Based on the current evidence, what is a good rough starting point to maximise productive hard sets per session?

2. When may less hard sets be required?


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Key Learning Points

Whilst studies report averages or means when it comes to training outcomes it’s important to remember that we will often see a wide range of responses to training. If we are to truly get out best results with clients we must understand that the “evidence based recommendations” are only a starting point from which we must investigate further on an n=1 basis.

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17

Individual Responses To Training Volume


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Action Points

Quiz Questions

1. When increasing training sets, based on the Scarpelli study (2020) what might be a good set increase to start with?

2. Why may non-individualised training volumes impact the results of training studies when using trained lifters?


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Key Learning Points

In this lecture we look at where to start your client’s training volume and how you may potentially split it up over the course of a week and training session.

LESSON:

18

How Much Volume For My Client?


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Action Points

Quiz Questions

1. Before looking to add to our client’s training volume, what may we want to check?

2. Where might we look to start a beginner in terms of training volume?

3. When may we decided to do more with a beginner?


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Key Learning Points

In this lecture we take a look at the theory and rational behind set accumulation within a training block.

LESSON:

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Volume Progression and Set Accumulation 1


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Action Points

Quiz Questions

1. Why may increases in reps or load be required over the course of a training block?

2. What is maximal adaptive volume (MAV)?

3. What may a more aggressive approach in set accumulation lead to?


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Key Learning Points

In this lecture we continue to look at the theory and rationale behind set accumulation within a training block with an emphasis on the autoregulaton process and “Adaptative Resistance”.

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Volume Progression and Set Accumulation 2


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Action Points

Quiz Questions

1. When autoregulating increases in set volumes, what two questions are you or your clients required to answer yes to in order to add a set?

2. What was implied by improve the “set exchange rate”?


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Key Learning Points

In this lecture we cover the limited research on maintenance training volume and summarise our findings from the volume research.

LESSON:

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Maintenance Volume and Section Summary


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Action Points

Quiz Questions

1. In the Bicket et al study, how long did they find weekly set volumes could be taken whilst still maintaining some muscular adaptations?


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Key Learning Points

In our first intensity lecture we look at the research relating to the number of repetitions required per set in order to achieve hypertrophy. In doing so we formulate a practical upper and lower rep range for our hypertrophy sets.

LESSON:

22

Intensity 1 - The “Hypertrophy Rep Range”


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Action Points

Quiz Questions

1. How low of a rep range have we seen hypertrophy occur in the literature?

2. How low a load have we seen hypertrophy occur in the literature?

3. What may be an implication when selecting low load, high rep sets?


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Key Learning Points

In this lecture we discuss reps in reserve and the importance of educating clients on accurate RIR estimations.

LESSON:

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Intensity 2 - Reps In Reserve


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Action Points

Quiz Questions

1. In the 10 rep bench press study, out of 160 subjects, how many performed 10 reps?

2. Why is accurate RIR estimation important for hypertrophy?

3. Why is exercise selection coupled with RIR prescription?


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Key Learning Points

In this lecture we take a look at the theory and research for the “effective reps” model of hypertrophy.

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24

Effective Reps


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Action Points

Quiz Questions

1. According to Chris Beardsley’s model, why are the last 5 reps of a set to failure the most “effective”?

2. How many effective reps would 8 sets at 2RIR theoretically provide?

3. Why may “effective reps” be hard to study?

4. When looking at the research as it currently stands, what conclusions can we draw for the effective reps model?


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Key Learning Points

In this lecture we look at the implications of training to failure on hypertrophy, volume load and inter-session recovery.

LESSON:

25

Training To Failure


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Action Points

Quiz Questions

1. When training to failure on all sets , it allows us to perform more total reps than when sets are performed with 2RIR

2. When training to failure, what may this do to our recovery times when compared to volume matched, non failure training?

3. According to the research as a whole, on a per set basis, which set would potentially provide the greatest hypertrophy?


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AIMS:

Key Learning Points

In this lecture we discuss training frequency and its impact on training volume and hypertrophy.

LESSON:

26

Training Frequency


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Action Points

Quiz Questions

1. When volume is equated, what impact does training frequency have on hypertrophic outcomes?

2. When volume is not equated, why may frequency be an important training variable to manipulate?

3. When may it be appropriate to train a body-part once per week?


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AIMS:

Key Learning Points

In this key lecture we summarise the research for volume, effort (RIR), training frequency and intensity (reps per set). We then dive into the variables that will impact where within these ranges your client’s programme will sit.

LESSON:

27

Programming Parameters Summary 1


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Action Points

Quiz Questions

1. What can be classed as a “hard set” for hypertrophy?

2. Which types of exercises will be more suitable for higher rep work?

3. When may a higher per session training volume be required?


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Key Learning Points

In this lecture we explore the dynamic relationship between the programming parameters and how a change to frequency, volume, or effort (RIR) requires a concomitant altering of the other parameters.

LESSON:

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Programming Parameters Summary 2


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Action Points


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AIMS:

Key Learning Points

In this lecture we draw together our programming parameters to outline a number of different potential hypertrophy phases we could implement with clients including “balanced”, “volume” , “frequency” and “intensity” based phases.

LESSON:

29

Phases of Hypertrophy Training


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Action Points

Quiz Questions

1. When implementing a more “frequency dominant” approach what considerations may you have around per session volume?

2. When utilising a more “intensity dominant” approach, what rep range may be preferable or more prominent?

3. Outside of the POTENTIAL physiological benefits, why can training “phases” be beneficial to a hypertrophy programme?


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AIMS:

Key Learning Points

In this lecture we look at the factors that contribute to stress across the microcycle and how to manage it in order to produce the greatest training stimulus.

LESSON:

30

Microcycle Stress Management


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Action Points

Quiz Questions

1. The three main factors when organising or managing your client’s stress across the microcycle are?

2. What is most important timescale to manage stress over?


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AIMS:

Key Learning Points

In this lecture we look at the relationships between session proximity, training stress and recovery times.

LESSON:

31

Session Proximity and Stress


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Action Points

Quiz Questions

1. What may elongate recovery times between training sessions?

2. What is the general rule for training stress and session proximity?


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AIMS:

Key Learning Points

Many clients may be unable to have 48 hours between training sessions. In this lecture we look at the (limited) research on training clients on consecutive days and its impact on results.

LESSON:

32

Training on Consecutive Days


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Action Points

Quiz Questions

1. According to the two studies reviewed, what impact does consecutive day training have on muscle mass and stress?

2. Why might we need to interpret these results with caution for intermediate lifters?


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AIMS:

Key Learning Points

In this lecture, we look at the impact of psychological stress on physical recovery.

LESSON:

33

Psychological Stress and Recovery


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Action Points


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AIMS:

Key Learning Points

In this lecture we look at the application of stress across the training week.

LESSON:

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Microcycle Stress Management Application


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Action Points


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AIMS:

Key Learning Points

In this lecture we discuss managing fatigue within a session and the factors that may unnecessarily increase central fatigue.

LESSON:

35

Session Stress Management


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Action Points

Quiz Questions

1. When it comes to stress management what is the order of importance?

2. On a per set basis, what may create the greatest central fatigue?


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AIMS:

Key Learning Points

When planning a time restricted exercise session, such as a personal training session, it is a fine balance between quantity and quality of work. Enough rest to perform quality work, enough work to create a quality stimulus in a pragmatic amount of time. In order to achieve this, we must understand our set configurations, comparing the research on super, paired and circuit sets.

LESSON:

36

Set Configuration 1


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Action Points

Quiz Questions

1. What is the main benefit of a paired or super-set?


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AIMS:

Key Learning Points

In this lecture we continue to look at the research relating to super, paired and circuit sets.

LESSON:

37

Set Configuration 2


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Action Points

Quiz Questions

1. Why may circuit sets allow a slightly more even performance across exercises?

2. Why may paired or super sets favour the earlier exercise?

3. When utilising paired sets, according to the Paz study (2020), which paired set rest provided the greatest blend of performance (reps) and training efficiency (Kg/Min)?


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AIMS:

Key Learning Points

In this lecture we look different types of super sets and paired sets that may be applied during a session. These include non-competing, agonist-antagonist, bilateral-unilateral and hub and spoke.

LESSON:

38

Set Configuration 3


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Action Points

Quiz Questions

1. An example of a Bilateral-Unilateral paired set might be:

2. An example of a hub and spoke paired set might be:


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AIMS:

Key Learning Points

Exercise selection is the single biggest consideration when it comes to results from our programmes. This very brief lecture does not attempt to cover the complexity of exercise selection but will make you aware of its importance when designing a programme.

LESSON:

39

Exercise Selection


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Action Points


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AIMS:

Key Learning Points

In this video we discuss the importance of the mind-muscle connection, summarise the research and outline why “sensation” does not always equate to hypertrophy.

LESSON:

40

Mind-Muscle Connection


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Action Points

Quiz Questions

1. At what tempos will clients be able to better cultivate a mind-muscle connection?

2. Why, when we get above 80% of 1RM, may we potentially not see an influence of an internal focus?


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AIMS:

Key Learning Points

In this lecture we look at the research and importance of exercise order when designing a training programme.

LESSON:

41

Exercise Order


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Action Points

Quiz Questions

1. Why would we typically choose to place our most demanding exercises first?

2. When may we decide to place an isolation movement prior to a more demanding compound movement?


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AIMS:

Key Learning Points

In this lecture we discuss the balance between the need for stability and variety within a training programme. We also introduce the concept of “same or varied” at the session, week and block level.

LESSON:

42

Variety 1


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Action Points

Quiz Questions

1. Too much variety can be a poor surrogate for what?

2. What is goal directed variation?

3. What is a back-off set an example of?


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AIMS:

Key Learning Points

In this lecture we look at the possibility of variation across the training week (intra-microcycle variation).

LESSON:

43

Variety 2


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Action Points

Quiz Questions

1. How might we consider a programme with similar, but varied repetitions across the week?

2. When changing the repetition range for a movement, why may this necessitate a change in exercise?

3. How might we consider a programme with similar, but varied repetitions across the mesocycle or block?


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AIMS:

Key Learning Points

In this lecture we look at the potential implementation of weekly undulating programming.

LESSON:

44

Variety 3


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Action Points

Quiz Questions

1. What may be the main benefit of rotating exercise repetitions over the course of the training block?

2. When utilising higher repetition schemes, why may rep undulations be problematic?

3. If we look to keep the rep order the same each week but move the exercises around, this can be thought of as what?


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AIMS:

Key Learning Points

In this lecture we discuss how much variety may be required between training blocks (inter-mesocycle variation).

LESSON:

45

Variety 4


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Action Points

Quiz Questions

1. Explain “greater intra-block variety, allows less inter-block variety”

2. Why may changing too many exercises too frequently between blocks be detrimental to hypertrophic outcomes?


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AIMS:

Key Learning Points

In this lecture we look at the research relating to training variety and hypertrophy.

LESSON:

46

Variety Research


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Action Points

Quiz Questions

1. When considering the anatomy of a muscle like the quadriceps, why may exercise variety be important?

2. In the Damas paper, what had the biggest influence on hypertrophic outcomes?

3. According to the Baz-Valle Paper, why may training variety provide a benefit?


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AIMS:

Key Learning Points

In this lecture we look at the research and potential application of a number of popular intensification techniques including super-sets (agonist-agonist), rest-pause, drop sets and cluster sets.

LESSON:

47

Intensification Techniques 1


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Action Points

Quiz Questions

1. What may be a potential downside of utilising agonist-agonist paired sets?

2. What is the primary difference between a rest-pause set and a cluster set?

3. Why is exercise selection important if utilising rest-pause or myo-reps?


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AIMS:

Key Learning Points

In this lecture we look at the research and potential application of a number of popular intensification techniques including super-sets (agonist-agonist), rest-pause, drop sets and cluster sets.

LESSON:

48

Intensification Techniques 2


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Action Points

Quiz Questions

1. When utilising a drop set, what is the typical drop in load?

2. When may drop sets be potentially utilised?

3. According to the Krzysztofik review (2019), what was the potential benefit to including some of the discussed advanced methods?


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AIMS:

Key Learning Points

In this lecture we look at the applied research on rest periods and its implications for programme design.

LESSON:

49

Rest Periods


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Action Points

Quiz Questions

1. Despite achieving a similar volume load, in the Mitchell study (2012) why may shorter rest periods achieve suboptimal hypertrophic outcomes?

2. While shorter rest periods may be less hypertrophic on a per set basis, how may we potentially mitigate some of these losses?

3. If a study used a protocol utilising short rest periods for muscle growth, what may it mean for training volumes (hard sets)?


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AIMS:

Key Learning Points

In this lecture we look at the current research on tempo and hypertrophy and why it may draw some potentially misleading conclusions.

LESSON:

50

Tempo 1


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Action Points

Quiz Questions

1. In a 3010 tempo, how fast is the concentric portion of the lift?


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AIMS:

Key Learning Points

In this lecture we look to better understand the implications of tempo and the “inertial effects” of performing exercises with different tempos.

LESSON:

51

Tempo 2


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Action Points

Quiz Questions

1. What is Inertia?


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AIMS:

Key Learning Points

In this first summary lecture I attempt to draw together all of the previous 50 videos into one coherent thought process. Topics include the “goal of the block”, microcycle stress management and progression.

LESSON:

52

Summary 1


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Action Points


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AIMS:

Key Learning Points

In this final summary lecture, we finish with decisions around variety-stability, session management and set configurations. If you made it this far, and enjoyed the course, please leave a review!

LESSON:

53

Summary 2


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Action Points


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AIMS:

Key Learning Points

LESSON:

54

Example Programme 1


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Action Points


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AIMS:

Key Learning Points

LESSON:

55

Example Programme 2


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Action Points


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AIMS:

Key Learning Points

LESSON:

56

Example Programme 3


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Action Points


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Notes


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Key Learning / Action Date for Completion:

Action Plan

Congratulations on completing the course. The key with any education is how you intend to use what you’ve learnt. Take the time to consider the knowledge you have gained during this course and how you are going to implement it or change what you currently do. Use the space below to summarise or to plan and set goals for the implementation or follow up phase.

hypertrophy - lift the bar · 2020. 12. 4. · lift the bar education 06 hypertrophy. this workbook...

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