DEFINITIONS Concentric action = Muscle is shortening Eccentric action = Muscle is lengthening Isometric action = Muscle is producing force at an immobile point ROM = Range of motion RIR = Reps in reserve RPE = Rate of perceived exertion. (i.e. RPE 9 = 1 RIR) 1RM = 1 Rep Max = Max load for 1 repetition DOMS = Delayed onset muscle soreness Progressive Overload = More over time Deload = Period of reduced intensity 3 MECHANISMS OF HYPERTROPHY 1. Metabolic stress = High reps, short rest periods, train for temporary fatigue Confirmation = The burn, the pump 2. Mechanical tension = Heavy load, progressive overload, time under tension Confirmation = strength gains 3. Muscular damage = Novelty, full ROM, eccentric action Confirmation = Soreness later (DOMS) We don’t need all 3 for hypertrophy. 10/10 not necessary – 5/10, 5/10, 5/10 is great Periodization = a way to program different stages of the muscle growth and fat loss process, in order to optimize and sustain results and minimize the risk of overtraining and burnout. A good training program will strategically adjust the training variables while incorporating progressive overload (more over time) and deloads (periods of reduced intensity) Training variables LOAD INTENSITY OF EFFORT VOLUME TEMPO REST PERIODS EXERCISE ORDER EXERCISE SELECTION FREQUENCY