Module 2 - shreddedbyscience.com€¦ · Module 2.1 Unit 2- Coaching For ... 2/9/16 3 Unit 2-...

Module 2Unit 1

1/26/16

1

Unit 2- Coaching For Physique Athletes

Coaching For Physique Athletes

Eric Helms, MPhil, MS, CSCS


Coaching Physique Competitors – Introduction To Being A Physique Competitor

CoachSBS Academy: Unit 2

Module 2.1


Learning Objectives• Be able to describe the physiological and psycho-

social demands of contest preparation

• Understand the role of a coach

• Be able to define the scope of practice of a coach

1/26/16

2


Coaching Physique Competitors: Introduction to Being a Physique Competitor Coach

• Understanding the demands of competition– Physiological Changes

• Reductions in testosterone• Potential for developing amenorrhea in women• Reductions in force production capability• Reductions in lean body mass (LBM)• Decreased total energy expenditure

• Increased signaling for appetite• Decreased signaling for satiety• Decreased heart rate and blood pressure



• Understanding the demands of competition– Psychosocial Challenges

• Potential for degradation of total mood state• Potential for increased anxiety and temper• Energy restriction and lowered body fat drive food

focus• Those with eating disorder (ED) history drawn to

competition

• Physique athletes more prone to develop ED’s• Physique athletes more prone to develop body image

issues



• The Role of the Coach– Unbiased Perspective– Developing Relationships with Athletes

• Self Determination Theory• Autonomy, Competence, Relatedness• Autonomy-Supported Coaching

– Promoting Athlete Health and Long Term Career• Athletic Identity• Goal setting in perspective

• Competition physique versus body image

1/26/16

3



• Scope of Practice– Personal Trainer versus Registered Dietician

• Nutritional education and recommendations vs meal plans

• Supplement education vs supplement recommendations

– Personal Trainer versus Physical Therapist • Assessing movement vs diagnosing musculoskeletal

system

– Develop a Referral Network• Clinical nutrition• Musculoskeletal injury• Mental health professional

Module 2Unit 2

2/2/16

1


Pre Planning For Contest Preparation – Setting Up Your

Clients For Success Before Prep Begins

SBS Academy: Unit 2Module 2.2


Learning Objectives• Understand the timeline for muscle gain, fat loss and

diet recovery

• Be able to describe the physiological and psycho-social barriers to diet success

• Be able to develop long term plans for the phases of the offseason and competition preparation


Pre Planning for Contest Preparation – Setting Up for Success Before Prep Begins

• Timeline for muscle gain, fat loss, diet recovery– Offeason weight gain

• Scaled to training age, ~0.5-1.5% of bodyweight/month• “Beginner” ~1.5%, “Intermediate” ~1%, “Advanced”

~0.5%

– Contest prep weight loss• Scaled to body fat, ~0.5-1.5% of bodyweight/week

• Males at 20%+ or Females at 28%+ ~1-1.5% • Males at 12-19% or Females at 20-27% ~0.7-1.2% • Males under 12% or Females under 20% ~0.5-1%

2/2/16

2



• Timeline for muscle gain, fat loss, diet recovery



• Timeline for muscle gain, fat loss, diet recovery– Diet Recovery Timeline

• Physiologically based on energy availability and body fat• Issues with intermittent or continued energy restriction• Issues with disordered and uncontrolled eating post

contest• Goal to eliminate energy deficit and gain weight• Use beginner rate of weight gain until ~12 or ~20% body fat• Physical and mental recovery may take half as long as

diet



• Barriers to Success– Physiological

• Decreases in total energy expenditure• Energy expenditure may be as low as ~2/3 of predicted

– Psychosocial• Mood state can degrade substantially• Sex hormones decrease, thus libido or function can

degrade• Hunger can lead to over eating• Anxiety, strength and muscle loss can erode motivation

2/2/16

3



• Long Term Planning – Competition Preparation Length

• Divide current LBM by final lean mass percentage• Bodybuilding – 96 or 90% for males and females

respectively• Men’s physique and Figure - 94 and 88% respectively• Bikini - 86%• Subtract from current weight and multiply by 1.2 • Use 0.5% rate of loss at current weight for number of

weeks• Add 1 week for every 8 weeks (round up) and every

show



• Long Term Planning – Example Male 200lbs 12% body fat bodybuilder

• 176lbs of LBM divided by 0.96 = 183lbs• 200 – 183lbs = 17lbs, 17lbs x 1.2 = 20lbs • 0.5% rate of loss at 200lbs = 1lbs/week• 20 weeks • Add 3 weeks (rounded up) for diet breaks

• Add 1 week for peak week• Allow at least 24 weeks to reach stage condition



• Long Term Planning – Offseason Length

• Based on diet recovery and muscle gain timelines• In the example, 36 weeks may pass before new muscle

gain

• 16 weeks in year remains, short period for muscle gain• Plan every other year as a competition season• Potential exceptions – bikini, highly advanced training

age

Module 2Unit 3

2/9/16

1


Adherence And Consistency –The Most Important Aspects Of

Any Diet



Learning Objectives• Be able to describe behaviors and approaches that

negatively influence dietary adherence and consistency

• Be able to describe behaviors and approaches that positively influence dietary adherence and consistency

• Be able to develop a nutrition plan that maximizes adherence and consistency


Adherence and Consistency – The Most Important Aspects of Any Diet

• Negative impacts on adherence and consistency– Flexible versus rigid dietary restraint– Rigid dietary restraint associated with:

• Higher frequency of overeating• Regain of lost body weight• Higher body weight• Higher incidence of depression and anxiety• Higher rates of body image and eating disorders

– Dieting with food elimination decreases adherence

2/9/16

2



• Positive impacts on adherence and consistency– Flexible dietary restraint associated with:

• Lower frequency of overeating• Greater maintenance of lost body weight• Lower body weight• Lower incidence of depression and anxiety• Lower rates of body image and eating disorders

– Dieting without food elimination enhances adherence

– Flexible dietary restraint requires education



• Structure of a Flexible Diet– Three Tiered System – Contest

Preparation/RecoveryDietStructure

MacrosKcal/ProKcal



• Structure of a Flexible Diet– Three Tiered System – Contest

Preparation/Recovery1. +or-5g/+or-10g all macros 2. Protein per Tier 1 and +or-100kcals/+or-150kca ls3. +or-100kcals/+or-150kca ls

– Offseason Approaches• +or-20g carb/protein, +or-10g fat

• +or-20g protein, +or-200kcals• +or-20g protein, ensure target rate of body weight

change

2/9/16

3



• Structure of a Flexible Diet– Allowing for Life Events

• Roving refeeds combined with Tier 2 or 3• 20% borrowing combined with Tier 2 or 3• Roving refeeds & 20% borrowing combined with Tier 2 or

3• Tier 2 and 3 allow for alcohol consumption• No more than 15% of daily kcals as alcoholic beverages

– Consuming Non Self-Prepared Meals • Moderation during prep ~1/month, offseason unlimited*• Accuracy balanced with normalcy

Module 2Unit 4

2/16/16

1


Energy Balance And Macronutrition – Intro To

Energy Balance And Where Energy Comes From



Learning Objectives• Understand the role of energy balance with regards

to weight loss and weight gain

• Understand the function and role of macronutrients in a nutrition plan

• Be able to develop a nutrition plan with appropriate energy and macronutrient intakes for physique competitors


Energy Balance and Macronutrients – Energy, Energy Sources and Body Weight Relationship

• Energy Balance Body Weight Relationship– Energy in modifies energy out– 3500kcals = 1lbs?– Components of Total Energy Expenditure (TEE)

• Basal Metabolic Rate• Thermic Effect of Food• Exercise-Associated Thermogenesis• Non-Exercise Activity Thermogenesis

– Changes in TEE offseason to contest preparation

2/16/16

2



• Energy Balance Body Weight Relationship– Maintenance intake – a moving target– Determining maintenance, “okay”

• 10kcals x bw in lbs/22kcals x bw in kgs x activity multiplier

• Sedentary plus 3-6 days of weight lifting 1.3-1.6

• Lightly active plus 3-6 days of weight lifting 1.5-1.8• Active plus 3-6 days of weight lifting 1.7-2.0• Very active plus 3-6 days of weight lifting 1.9-2.2• Example: 92kg x 22 = 2024. Sedentary, 2024 x 1.3-1.6 =

2630-3240kca ls



• Energy Balance Body Weight Relationship– Maintenance intake – a moving target– Determining maintenance, “ideal”

• 2 weeks daily weigh ins and kcals, get averages• Determine amount of weight gained, maintained or

lost.

• +or- ~1000kcals/day = +or- ~1kg/2lb change in weight/wk

• Example: Wk 1: 92.1kg, 3270kcals. Wk 2: 91.9kg, 3300kcals. Lost .2kg on ~3300kcals, 1000kcals x .2 = 200kcals deficit. Maintenance = ~3500kcals



• Energy Balance Body Weight Relationship– Flexible dieting requires education

– Baseline tracking is also for learning• Food labels – track kcals, serving size, note macronutrients• Mass over volume when possible, food scale• Before cooking when possible• Self prepared during baseline• Don’t forget creamers, beverages, cooking oil, butter etc.• Database - myfitnesspal, confirm label and second source• Daily morning weigh in, nude, before eating, after

bathroom

2/16/16

3



• Macronutrients – Where calories come from– Protein, 4kcal/g

• Not primarily for energy, rather for build & repair.• Demands: leaner, low glycogen, higher activity, energy

deficit• Optimal training adaptation occurs with sufficient intake• g/kg vs. % of calories? 1.8g/kg-2.8g/kg (or 2-3g/kg of LBM)• 1.8-2.3g/kg (2-2.5g/kg of LBM) for maintenance or surplus • 2.3-2.8g/kg (2.5-3g/kg LBM) during deficit• Safety?• Protein cannot correct poor training or a crash diet

approach



• Macronutrients – Where calories come from– Fat, 9kcal/g

• Dominant fuel as intensity decreases. • Stored subcutaneous and intra-muscular.• Low intake impacts hormone levels?• Or effects from reduced calories?• g/kg vs. % of calories? 15-35% of calories, minimum

~.5g/kg • Testosterone ≠ muscle mass • Energy availability primary determinant of hormonal

status• Potential issues with low fat diets



• Macronutrients – Where calories come from– Carbohydrate, 4kcal/g

• Dominant fuel as intensity increases. • Stored in liver & intra-muscular.• Depletion impacts muscular performance• g/kg vs. % of calories? Remaining calories, min ~1g/kg• Ketones normal fuel source, ketosis isn’t dangerous

• Low carb diets work, likely aren’t optimal for most• Macronutrient that will most likely impact performance.

2/16/16

4


• Macronutrients – Where calories come from– Individual variability, no replacement for monitoring




• Macronutrients – Where calories come from– Fiber

• Soluble • Insoluble• Minimum intake 20-25g or 10g per 1000kcals• More fiber is not always better

– Alcohol, rarely consumed during contest preparation• 7kcal/g• Tier 2 and 3 allow for alcohol consumption• No more than 15% of daily kcals as alcoholic beverages

Module 2Unit 5

2/23/16

1


Micronutrition, Nutrient Timing And Supplementation –Finishing Touches Of The

Nutrition PlanSBS Academy: Unit 2

Module 2.5


Learning Objectives• Understand the role of micronutrition in a nutrition

plan for physique competitors

• Be able to describe relevant aspects of nutrient timing for physique competitors

• Understand the role of supplementation in a nutrition plan for physique competitors


Micronutrients, Nutrient Timing and Supplementation – Final Touches of a Diet

• Micronutrients – Vitamins and Minerals– Fat soluble and water soluble– Inadequate intake in popular diets

• Zone, South Beach, Atkins, Ornish, DASH, LEARN

– Deficiencies reported in traditional bodybuilders• Calcium, Zinc, Iron, Magnesium, Vitamin D

– Consequences of deficiency– Preventing deficiency

• Variety, fruit and vegetable intake, 1 serving/800kcals each

2/23/16

2



• Nutrient Timing - Weekly– Mitigating metabolic and hormonal adaptation

– Diet breaks• Originally investigated for long term weight loss disruption• Physiological and psychological break• 1-2 weeks, 15-20% increase in kcals, 50% cardio reduction• 2nd week (if done) increase kcals 5% if weight loss occurred• If weight loss continues, increase kcals 5% and continue• Attempt higher calories and/or less cardio upon return to

diet• Base on energy intake and weight change relationship



• Nutrient Timing – Within Week– Mitigating metabolic and hormonal adaptation– Intermittent Caloric Restriction (ICR)

• 5/2, and alternate day fasting, in obese/overweight• Weight loss, LBM retention, metabolic outcomes

– Refeeds, theoretical “mini diet breaks”• Set calories to maintenance, maintain fat and protein• 24hrs 1x/wk 1st third, 48hrs 1x/wk 2nd third• Final third 48hrs 1x/wk and 24hrs 1x/wk

• Implement post diet break, natural deficit reduction



• Nutrient Timing – Within Day– Hunger control

• Too frequent• Too infrequent

– LBM Retention/Optimizing muscle mass accretion• Theoretical rationale for divided protein doses• MPS ≠ muscle growth over time, mechanistic vs applied

– Meals per day, 3 to 6• Extremes <3 or >6 may degrade LBM

retention/accretion, hunger control, when possible spread protein equally

2/23/16

3



• Nutrient Timing – Peri-Workout– Carbs pre/post?

• We are not endurance athletes• Sometimes, may be warranted• 2/day training, fasted

– Protein pre/post?• 0.4-0.5g/kg• No need to be immediate (<1hr)

• Much less important than total protein intake for day




• Supplementation– Education versus recommendations

– Quality• Proprietary blends, USP, GMP, lab reports, contamination

– Creatine monohydrate• 3-5g/day, no loading needed, only monohydrate

– Caffeine • 2 effects, 5-6mg/kg to enhance performance, tolerance

– Beta alanine• 4g/day, 60-240sec efforts, rarely needed

2/23/16

4



• Supplementation– Micronutrient supplementation– Multivitamins

• Adequate intake difficult, potential health benefit• Low dose, targeted

– Vitamin D• Some reports suggest as high as 77% of population

deficient• Immune system, hormonal status, bone health,

performance• 1000-2000iu/da y safe intake and likely to improve status• Best case scenario, blood test, >40ng/ml

Module 2Unit 6

2/29/16

1


Resistance Training For Bodybuilding – Putting

Resistance Training In Context For BodybuildingSBS Academy: Unit 2

Module 2.6


Learning Objectives• Be able to define the process of adaptation to a

stimulus

• Understand the time course and components of long term muscular hypertrophy

• Be able to describe the determinants of muscular hypertrophy


Resistance Training For Bodybuilding – Putting Training in Context for Bodybuilding

• Adaptation to a stimulus• General Adaptation Syndrome (GAS)– Alarm

• Initial fatigue, performance decrement

– Resistance• Long term adaptation, performance improvement

– Exhaustion• Overreaching, or overtraining

2/29/16

2



• Adaptation to a stimulus• Specific Adaptation to Imposed Demands

(SAID)– SAID principle in context– Is hypertrophy itself a “direct” adaptation?– Combination of force production and work

capacity• Muscle fiber growth to enhance force production

• Increases in substrates to fuel higher volumes of work• Associated increases in muscle water content



• Adaptation to a stimulus• Fitness and Fatigue – The Dual Factor Model

0

0.5

1

1.5

2

2.5

3

3.5

NormalState Overreached

FitnessFatigue



• Timeline & components of long term hypertrophy

• Interdependent factors

2/29/16

3




• Training Age– Genetic “ceiling”– Diminishing returns– Finding a way to accommodate the required

workload




• The Repeated Bout Effect (RBE)– Resistance stage from GAS in action– Protects against muscle damage– Allows for the achievement of higher training

stresses



• Determinants of muscular hypertrophy

Mechanical (progressivetensionoverload)

MetabolicStress?•Glycogen?•Hormonalresponse?•Cellswelling?

MuscleDamage?•Satellite cells?

Module 2Unit 7

3/8/16

1


Training Periodization – The Importance Of Having A Plan



Learning Objectives• Understand the philosophy of periodization and its

relevance to physique competition

• Understand the influence of volume, intensity and frequency on bodybuilding training

• Be able to develop a periodization plan for bodybuilding


Training Periodization – The Importance Of Having a Plan

• Periodization theory – relevance to bodybuilding– What is periodization?

• Training organization, micro, meso and macrocycles• Encouraging long term progressive overload

• Stress, fatigue, burn out, and injury risk management• Periodization is a philosophy, not a training session

– In practice, theories should overlap– Relevance to bodybuilding

• Intensity peak?

3/8/16

2



• Periodization theory – relevance to bodybuilding– Linear periodization– Undulating periodization– Acute training goals relevant to bodybuilding

• Hypertrophy• Strength• “Power” Dual athletes, pure physique competitors?

– Block periodization• Contest preparation• Offseason



• Periodization theory – relevance to bodybuilding– Not all stress is in the gym– Yet stressful events impact adaptation to training– Elements of auto-regulation included in plan– Especially during contest preparation



• Volume, Intensity, and Frequency– Interdependence

• Increased load increases volume (sets x reps x load)• Increased frequency without decreasing volume• Added volume may alter or benefit from increased

frequency

3/8/16

3



• Volume, Intensity, and Frequency– Intensity (load)

• RM or 1RM, %1RM, RPE based on Reps in Reserve (RIR)

– Specificity of intensity, must be “heavy enough”• Astronauts• Campos (2002), 20RM+ inferior to moderate and heavy

load• Schoenfeld (2014a), similar volume 3 vs 10RM, equal

growth • Schoenfeld (2015), 3x volume with low-loads, equal growth • Schoenfeld (2014b), meta analysis, low-loads cause

growth, but higher effect size at heavier loads


ResistanceExercise-specificRatingofPerceivedExertion(RPE)

Rating DescriptionofPerceivedExertion

10 Maximumeffort

9.5 Nofurtherrepetitions butcould increaseload

9 1repetition remaining

8.5 1-2repetitions remaining

8 2repetitions remaining

7.5 2-3repetitions remaining

7 3repetitions remaining

5-6 4-6repetitions remaining

3-4 Lighteffort

1-2 Littletonoeffort


Percentage 1RM RepetitionsAllowed

100% 1

95% 2

90% 3

85% 4-6

80% 6-8

75% 8-10

70% 10-12

65% 12-15

3/8/16

4



• Volume, Intensity, and Frequency– Intensity (load)– Why are very low-loads suboptimal?

• Even at failure EMG is lower at low loads (Jenkins, 2015)• Matched volume, session impulse lower (Mohamad,

2012)



• Volume, Intensity, and Frequency– Intensity (load)– Volume vs Time Under Tension (TUT)

• TUT forgets the magnitude of tension• Impulse Force x Time



• Volume, Intensity, and Frequency– Intensity (load)– Failure

• Increases muscle activation…• Decreases volume on subsequent sets for muscle group• Disproportionate stress to stimulus (Izquierdo, 2006)• Appropriate uses of failure – testing, final sets, isolation

– Gonzalez-Badillo (2006) 10 weeks, junior lifters• Matched volume with 46 vs 93 vs 184 reps at ≥90%

3/8/16

5



• Volume, Intensity, and Frequency– Intensity (load)– Conclusions

• Stress levels and time demand of high rep low load training

• Stress levels and time demand of low rep high load training

• Loading 6-15RM most efficient while “heavy enough”• 50-75% of volume in the 6-15RM range

• Remaining volume heavier for long term adaptation



• Volume, Intensity, and Frequency– Volume (total workload)– Tracking volume

• Compound barbell movements vs secondary movements

• Volume load (sets x reps x load), repetitions per body part

– Volume over a career • Relative to individual

– Volume over macrocycle• Contest preparation• Offseason



• Volume, Intensity, and Frequency– Volume (total workload)– Determines magnitude of adaptation…to a point– Match volume to training age– Wernbom (2007) hypertrophy systematic review

• Plateau and decline after ~40-70 reps/muscle group/session

• Majority untrained, novice, intermediate with some advanced

– Gonzalez-Badillo (2006) 10 weeks, junior lifters• Matched intensity with 1923 vs 2481 vs 3030 total reps

3/8/16

6



• Volume, Intensity, and Frequency– Volume (total workload)– Skill acquisition, more practice

• Deliberate practice• Detrimental practice

– Conclusions• Volume closely associated with muscle growth• Should increase over the career, matched to training

age• Undulates over micro, meso and macrocyles• More than needed potentially detrimental



• Volume, Intensity, and Frequency– Frequency– Not a true stimulus in and of itself– Organizes volume and intensity– Protects the quality of volume– You can do too much in a single session

• Hartman (2007), Hakkinen (1991, 1994), McLester (2000), Schoenfeld (2015)

• Endocrine, LBM, and strength superiority



• Volume, Intensity, and Frequency– Frequency– Skill acquisition– Beneficial organization due to RBE

• Volume and frequency modify RBE

– Wernbom (2007) • 2-3x/week/muscle group• Not enough data to investigate higher frequency

– Use frequency to accommodate increases in volume

3/8/16

7



• Volume, Intensity, and Frequency– Where to start?– Wernbom (2007)

• Novice & intermediate • ½ to ¾ volume at 65-85%1RM or 6-15RM the rest heavier• ~40-70 reps per muscle group, per session • Training each muscle group 2-3x per week

– Advanced lifters may need more• Career progression



• Developing a periodization plan– Contest preparation macrocycle

• First third – 90 to 100% of normal training volume• Second third – 80-90% of normal training volume• Final third – 70-80% of normal training volume

– Offseason macrocycle, transition to prep• Volume increases based on performance outcomes• Start subsequent contest preps with higher volumes



00.51

1.52

2.53

3.54

4.55

OS'05-06 CP'07 OS'07-08 CP'09 OS'09-10 CP'11

VolumeOverSuccessiveMacrocycles

3/8/16

8



• Developing a periodization plan– Contest preparation macrocycle

• Overall goal to maintain tension stimulus• Attempt to increase strength• Only a framework to accommodate fatigue• Be flexible, autoregulate

– Offseason macrocycle • Goal to achieve continued muscle growth

• Increases in strength are increases in volume• Volume increases as needed only



• Developing a periodization plan– Bodybuilding mesocycles (~4 weeks)

• Three to six per contest prep (typically)• Linear progression within mesocycles • Weeks more volume focused earlier in mesocycle• Weeks more intensity focused later in mesocycle

– 1-2 microcycles dedicated to taper/deload• 1/3-2/3 volume, 0-10% reduction in intensity (Pritchard,

2015)• May culminate in RM test following taper to assess

strength• 1 or 2 weeks based on mesocycle goal and individual



00.51

1.52

2.53

3.54

4.5

Week1 Week2 Week3 Week4

Mesocycle1

Volume

3/8/16

9



00.51

1.52

2.53

3.54

4.5


Mesocycle2

Volume



00.51

1.52

2.53

3.54

4.5


Mesocycle3

Volume



00.51

1.52

2.53

3.54

4.5VolumeOverSuccessiveMesocycles

Volume

3/8/16

10



• Developing a periodization plan– Bodybuilding microcycles– Undulating on a day to day basis

• Prevent monotony • Manage fatigue to optimize volume over microcycle• Include strength work to encourage progressive

overload

– Hypertrophy, Strength, Power• Traditional long term linear periodization order• Goal of most athletes



• Developing a periodization plan– Hypertrophy, Strength and Power

• In an undulating microcycle…day to day basis• Daily Undulating Periodization (DUP)

– Specific to a bodybuilding microcycle• Short term vs long term• Optimize volume vs peak in power production• Manage fatigue

• Progressive overload



• Developing a periodization plan– Hypertrophy, Strength and Power (HSP)

• Traditional setup in DUP

– Hypertrophy, Power, Strength (HPS)• Modified setup in DUP (Zourdos, 2015 in review)

– Bodybuilding context• Day 1 – Accumulate Volume• Day 2 – Manage Fatigue• Day 3 – Encourage Progressive Overload

• Repeat

3/8/16

11



• Developing a periodization plan– Day 1 – Accumulate Volume

• 6-12 repetitions, 8-9 RPE (1-2 RIR)

– Day 2 – Manage Fatigue• 1/3 to 1/2 of day 1 volume• “Power” (technique work) if needed, dual athletes• Or higher reps, less sets, 6-7 RPE (3-4 RIR)

– Day 3 – Encourage Progressive Overload• 1-5 repetitions, 8-10 RPE (0-2 RIR)



Mesocycle 1 Day1(RPE8) Day2(RPE6.5) Day3(RPE9) Day4(RPE8)Week1 4x10x70% 3x6x72.5% [email protected]% 4x12x65%Week2 4x9x72.5% 3x5x75% 3x4@85% 4x11x67.5%Week3 4x8x75% 3x4x77.5% [email protected]% 4x10x70%Week4(taper) 3x8x70% 2x4x72.5% [email protected]% 3x10x65%

Mesocycle 1 Day1(RPE8.5) Day2(RPE7) Day3(RPE9.5) Day4(RPE8.5)Week5 4x10x72.5% 3x6x75% 3x5@85% 4x12x67.5%Week6 4x9x75% 3x5x77.5% [email protected]% 4x11x70%Week7(taper) 3x8x77.5% 2x4x80% 2x3@90% 3x10x72.5%Wk 8(taper/test) 3-5RMtestlift1 3-5RMtestlift2 3-5RMtestlift3 3-5RMtestlift4

DUPstrategy canbe applied onaperdayorper liftbasis

Module 2Unit 8

3/14/16

1


Acute Variables Of Training –The Process Of Designing

Training PlansSBS Academy: Unit 2

Module 2.8


Learning Objectives• Understand the role of exercise selection in training

for hypertrophy

• Understand the role of rest periods in training for hypertrophy

• Understand the role of tempo in training for hypertrophy

• Be able to develop microcycles and individual training sessions for physique competitors


Acute Variables of Training – The Process of Designing Training Plans

• Exercise selection– SAID principle

• Specific gains in specific movements

– Hypertrophy suboptimal in learning phase – Chilibeck (1998) 20 weeks

• Leg Press, Bench Press, Bicep Curl• Strength increase in all three at mid and post testing• Hypertrophy increase at mid and post test in bicep• Hypertrophy increase only at post test in legs and trunk

3/14/16

2



• Exercise selection– Efficiency

• Compound movements vs isolation

– Variation• Remember Chilibeck (1998), don’t re-enter learning

phase

• Antonio (2000), muscle shaping?• Fonseca (2014), rigid adherence to 1 exercise

suboptimal



• Exercise selection– Secondary lift progression

• Double progression for isolation movements• Linear progression for compound movements



3/14/16

3



• Exercise selection– Conclusions

• Choose 3-6 barbell lifts to periodize as main lifts• Rotate, but maintain main lifts in training to develop skill• Perform 2-3 main lifts per day• Choose 6-12 secondary lifts to round out development• May rotate more frequently due to low skill level

needed• Perform 2-4 secondary lifts per day



• Rest periods– Traditional, 30-60 seconds, 2 minutes maximum

• Based on flawed understanding of hypertrophy determinants

Mechanical (progressivetension overload)

Metabolic Stress?• Glycogen?• Hormonalresponse?• Cellswelling?

Muscle Damage?• Satellitecells?



• Rest periods– Current evidence, Henselmans & Schoenfeld

(2014)• No difference between any rest period on hypertrophy

– Resting too short can potentially reduce volume– Time efficiency – Antagonist Paired Sets (APT)

• Intelligent super sets (Robbins, 2010; Maia, 2014)• Upper body push pull and lower body isolation• Not for full body movements, squat, deadlift• Not for power lifts for dual athletes (Ciccone, 2014)• 1 set each in A,B fashion in ~4min, 30-60’ between lifts

3/14/16

4



• Rest periods– Conclusions

• Rest as needed between sets to fully recover (2-5min)• APT for upper body push pull and lower body isolation• Not back to back 30-60’ between 1 set each in ~4min• Not performed for “full body movements” (squat,

deadlift)• Not performed for power lifts for dual athletes



• Tempo– Does it need to be modified, why?

• Eccentrics? Roig (2009) Meta analysis• Headley (2011) 2/0/2 vs 2/0/4 must go lighter if 4’• But what about TUT? Remember astronauts • Mohamad (2012) magnitude and time of tension

matters• Super slow lifting in vast majority of studies inferior

– Conclusion• Just lift, simply don’t let gravity do the lowering phase

for you



• Putting it all together • So what does the complete microcycle actually look like?

• Can take many forms…• Full body, alternating upper/lower, alternating

legs/push/pull• Dual athlete or pure bodybuilder?

3/14/16

5


Day 1 Sets RepRange RestPeriodSquat DUP-H DUP-H AsneededBench Press DUP-H DUP-H APT1DBRow 4 8-12 APT2Standing CalfRaise 4 8-12 Pair 1TricepsPushdown 3 12-15 Pair2Day 2 Sets RepRange RestPeriodRDL DUP-P* DUP-P* AsneededOverheadPress DUP-P* DUP-P* APT1Lat Pulldown 4 8-12 APT2Lateral Raise 3 12-15 Pair1BicepCurls 3 12-15 Pair2Day 3 Sets RepRange RestPeriodSquat DUP-S DUP-S AsneededBench Press DUP-S DUP-S APT1BarbellRow 4 8-12 APT2Hamstring Curls 3 12-15 Pair1Seated CalfRaise 3 12-15 Pair2



Day 1 Sets RepRange RestPeriodSquat DUP-H DUP-H AsneededBench Press DUP-H DUP-H As neededRDL* 4 8-12 As neededPullUps 4 8-12 Pair 1St. Calf Raise 3 12-15 Pair2Day 2 Sets RepRange RestPeriodSquat DUP-P DUP-P AsneededBenchPress DUP-P DUP-P AsneededDeadlift DUP-P DUP-P AsneededDBOverheadPress 4 8-12 APT1BicepCurls 3 12-15 APT2Day 3 Sets RepRange RestPeriodSquat DUP-S DUP-S AsneededBench Press DUP-S DUP-S AsneededDeadlift DUP-S DUP-S AsneededCableRows 3 12-15 Pair1TricepsPushdowns 3 12-15 Pair2


Module 2Unit 9

3/21/16

1


Cardiovascular Training For Bodybuilding – Putting Cardio Into Context For Bodybuilding



Learning Objectives• Understand the role of cardiovascular training for

physique competitors

• Be able to describe the effects of concurrent training on skeletal muscle adaptation

• Understand the pros and cons of various modes of cardiovascular training for physique competitors

• Be able to develop a cardiovascular training plan for physique competitors


Cardiovascular Training for Bodybuilding –Putting Cardio in Context for Bodybuilding

• Why do bodybuilders do cardio?• Energy expenditure to achieve fat loss

– Other athletes try to achieve an adaptation• Do we want this?

– Interference• Endurance training is a competing adaptation• Relative to the volume and frequency of endurance

training• Doesn’t reverse muscular adaptation, just reduces its

magnitude• Can negatively impact power, strength and hypertrophy

3/21/16

2



• Modes of Cardio– Interference affected by mode

• Cycling vs running….what’s the difference? • Impact, eccentric muscle actions • Joint stress and muscle damage

– Caloric expenditure• Unfortunately, cycling has a low energy expenditure• Fortunately, cardio should not be our main vehicle for fat

loss• 80% of deficit from caloric restriction…exceptions• Cycling is not the only form of low impact, low eccentric

cardio



• Modes of Cardio– Low Intensity Steady State (LISS)

• LISS is not endurance training• Energy expenditure is low• Interference is non existent if there is no adaptation

– Moderate Intensity Steady State (MISS)• >60% VO2 Max• MISS something to miss out on, this is endurance training• Doesn’t need to be completely avoided, especially if

enjoyed• Minimal at most



• Modes of Cardio– High Intensity Interval Training (HIIT)– Pros

• Less time required comparatively for same energy expenditure

• Reduced interference

• Excess Post-exercise Oxygen Consumption (EPOC)

– Cons• Higher intensity, higher stress• Impact and eccentric action still an issue

3/21/16

3



• Modes of Cardio– High Intensity Interval Training (HIIT)– Cons continued

• Injuries in sprinters twice as high as runners (Lysoholm, 1987)• 10-60s all out, 30-120s rest, does this sound familiar?

– Barbell complexes• Familiar mode, RBE • Enjoyment• Manage load 30-40% 1RM



• Programming Cardio– Enjoyment

• Adherence and consistency important• Be creative, its just energy expenditure

– Limit the use of cardio• 1-3 HIIT sessions, No more than 1 or 2 MISS sessions• LISS as needed but remember 80/20 rule• Add gradually NEAT & hormones (Redman, 2005; Novak,

2007)• Separate from weight training when possible

Module 2Unit 10

3/28/16

1


Competition Day And Post Contest – The Big Day, Highs

And Lows Of Finishing A Season



Learning Objectives• Be able to describe the format, judging and process of a

physique competition

• Understand the effects of water, electrolyte and carbohydrate manipulation on appearance

• Understand the importance of presentation and the role of posing

• Be able to describe the physiological and psycho-social status of a competitor post-contest

• Be able to develop a peaking plan and post contest transition plan for physique competitors


Competition Day and Post Contest – The Big Day, Highs and Lows of Finishing a Season

• Physique Competition Format– Choosing a show– Federation/Organization

• Polygraph tested to get on stage, and urine tested• Polygraph tested to get on stage only• Urine or polygraph tested only after competition• Untested, choose division appropriately• Think very hard about your choices of who you work

with

– Show Itself: Promoter, history, pro/super pro qualifier?

3/28/16

2



• Physique Competition Format– Choosing a division

• Read the judging criteria• Newer divisions have less consistency in judging • Bodybuilding (men and women), Figure• Changing divisions over time• Should I enter the open?

–Winning: Trophy, Pro Card, or Prize Money



• Physique Competition Format– One or two part format– Scoring

• Each competitor placed, low and high thrown out• Scores added together, placed in order low to high• Ties decided in pose down and by routine• Winners repeat compete in overall, overall winner

determined

– Show timeline



• Peaking for competition– Eating up into a show

• Try to achieve condition early then decrease deficit into show

• Always the goal, not often achieved

• Reverse some negative adaptations before diet ends• Improve the physique, ease offseason transition• Goal is to maintain condition and add food• Add 20-100kcals and reduce 1-2 sessions of cardio

weekly• Modulate based on weight lost, maintained, or gained• If weight gain occurs, pay careful attention to visual

3/28/16

3



• Peaking for competition– Peak week– Art not science

• No replacement for being ready• Greater potential to harm than improve appearance• Final 5%...at best



• Peaking for competition– Water and electrolyte manipulation

• Dehydration decreases muscle water (Costill, 1976)

– Sodium (Na) potassium (K) pump confusion• Higher concentration of Na or K moves water (Skou,

1998)• Intracellular ≠ intramuscular, extracellular ≠

subcutaneous• Vascular system is extracellular• BP decreases in prep (Rossow, 2013) • Na acutely increases BP (Stachenfeld, 2008)• Na assists with glucose transport (Hamilton, 2013)



• Peaking for competition– Water and electrolyte manipulation conclusion

• Dehydration can make your muscles smaller• Na depletion can negatively effect…• Blood pressure• Carbohydrate absorption• Increasing Na may…

• Acutely increase blood pressure• Aid carbohydrate absorption

3/28/16

4



• Peaking for competition–Carbohydrate loading• Balon (1992) carb loading study, issues• Bamman (1993) observational



• Peaking for competition–Carbohydrate loading– Front loading• Flexible gas tank, enzymes for glycogen

storage • Stores greater levels of glycogen (Sherman,

1981)• Glycogen stable until depleted (Goforth, 1997)• More time to correct



• Peaking for competition–Carbohydrate loading– Back loading• Slightly more dieting time • Harder to correct• Not a break from dieting

3/28/16

5



• Peaking for competition–Carbohydrate loading–Goal• Being full• But not “spilled over” (Ollson, 1970)• Better to be 95% full than 105%


Day Carbs Sodium Water Weights Cardio Assessment

7 Low Day Normal Normal Lower LISS None

6 Low Day Normal Normal Upper LISS# None

5 Low Day Normal Normal Off MW** AM (baseline)

4 110% Refeed (2-3 g/lb)

Normal Normal Lower LISS# None

3 Low/Refeed average (1-2g/lbs)

Normal Normal Upper LISS# None

2 90% Low/Refeed average (1-2g/lbs)

Normal Normal Off Off PM

1 85-105% Refeed (1.5-2.5g/lb)

Normal Normal Full Body Pump Off AM and PM

Show 60-100% refeed based on appearance in AM and PM. Eat every 2-3hrs with half of the day’s meals eaten prior to prejudging, half prior to finals. Consume 1g (half a tsp) of sodium per 1000kcals of additional Na before pump up just prior to getting on stage. Drink to thirst in terms of water intake.̂

Off AM and PM

#Only done if cardio is remaining.**Metabolic weights, replace HIITw/3x15@6 RPE/muscle group^1g/sodium/1000kcals consumed this day,round down, 10-20minbefore pre-judge and finals before pump up. 2.3gNa/tspof salt.



• Posing and presentation– Division specific

– See Natural Professional Bodybuilder Jeff Alberts’ guide– Figure adjustments

3/28/16

6



• Competitor Status Post Contest– Physiological Changes

• Reductions in testosterone• Potential for developing amenorrhea in women• Reductions in force production capability• Reductions in lean body mass (LBM)• Decreased total energy expenditure

• Increased signaling for appetite• Decreased signaling for satiety• Decreased heart rate and blood pressure



• Competitor Status Post Contest– Psychosocial Challenges

• Potential for degradation of total mood state• Potential for increased anxiety and temper• Energy restriction and lowered body fat drive food

focus• Those with eating disorder (ED) history drawn to

competition

• Physique athletes more prone to develop ED’s• Physique athletes more prone to develop body image

issues



• Post-contest transition plan– Three Tiered System – Recovery Diet

DietStructure

MacrosKcal/ProKcal

3/28/16

7



• Post-contest transition plan– Diet Recovery Timeline

• Physiologically based on energy availability and body fat

• Issues with intermittent or continued energy restriction• Issues with disordered and uncontrolled eating post

contest• Goal to eliminate energy deficit and gain weight• Use beginner rate of weight gain until ~12 or ~20% body

fat• Physical and mental recovery may take half as long as

diet



• Post-contest transition plan– Three Tiered System – Recovery Diet

1. +or-10g all macros 2. Protein per Tier 1 and +or-150kcals3. +or-150kcals

– Offseason Approaches• +or-20g carb/protein, +or-10g fat• +or-20g protein, +or-200kcals

• +or-20g protein, ensure target rate of body weight change



• Post-contest transition plan– Allowing for Life Events

• Roving refeeds combined with Tier 2 or 3• 20% borrowing combined with Tier 2 or 3• Roving refeeds & 20% borrowing combined with Tier 2 or

3• Tier 2 and 3 allow for alcohol consumption• No more than 15% of daily kcals as alcoholic beverages

– Consuming Non Self-Prepared Meals • Increased during recovery ~1-2/week, offseason

unlimited*• Accuracy balanced with normalcy

3/28/16

8



• Post-contest transition plan– Gradual return to normal behavior– Set offseason goals immediately– Maintain enough structure– Know when to refer out


Acknowledgements

• My wife• The SBS Team• Dr. Michael Zourdos• Team 3DMJ• Professor John Cronin, Dr. Adam Storey, Dr. Caryn

Zinn• NorthSport Olympic Weightlifting• SPRINZ team

Module 2 - shreddedbyscience.com€¦ · Module 2.1 Unit 2- Coaching For ... 2/9/16 3 Unit 2-...

Documents

Transcript of Module 2 - shreddedbyscience.com€¦ · Module 2.1 Unit 2- Coaching For ... 2/9/16 3 Unit 2-...