Ep. 660 - [Series] Program Design Pt.4: Periodization, Tempo, and Rest Periods. - a podcast by Cody Boom Boom McBroom

from 2021-10-13T05:00

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Today's podcast is the final part of the 4 part series on Program Design! Cody continues to dive into what "evidence based program design" is all about. This episode will cover periodization and progression models, tempo, rest periods, programming methods like supersetting, and the practical application of all the above.

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Shownotes:

Periodization Plan and Progression Model
1. Strength: Block or DUP
  1. This may matter more in the bench than the squat, based on research. My guess as to why and how this applies elsewhere is that since the ceiling for squat load is higher - it might take longer before getting to the point of required periodization. So for lifts that plateau sooner due to strength capacities, periodization may be needed sooner.
2. Hypertrophy: Double Progression Model
  1. Periodization style doesn’t seem to matter based on all the literature done on this, so what’s important is the model of progression that you feel good with and continuing to plan your training accordingly, in order to see continued progress AND a sustained high level of effort (RPE).
  2. https://www.sciencedirect.com/science/article/abs/pii/S0765159717302137
3. Concurrent: DUP or WUP
  1. Better for intermediate and advanced lifters
  2. More evidence to support DUP than WUP

What are the finer details of programming:
1. Tempo, Rest, Super Setting, Cardio, etc.
2. Why These Come Last

Tempo Terms and Definitions
1. Negative - eccentric
2. Positive - concentric
3. 3-2-1-2
4. Pauses
5. Segmented reps
6. Partials

What Science Says: Tempo:
1. Doesn’t matter when volume is equated, however it may be more effective for hypertrophy as long as it does not compromise total volume (https://www.termedia.pl/Effect-of-different-eccentric-tempos-on-hypertrophy-and-strength-of-the-lower-limbs,78,43851,0,1.html).
2. However, for strength the purpose is to maximize the concentric - therefore tempos may prevent strength gains due to less load being performed per rep, dropping the CNS drive to develop strength.
3. Another study showed no significant difference in quad growth when rep cadence (eccentric and concentric) was controlled (3 sec, 3 sec) vs. a group that did not control tempo and just performed the lift. There was slightly more growth on the rectus femoris in the group not controlling tempo, which my guess would be because you don’t need an exaggerated negative to fully stretch that portion of the muscle. But looking into this little detail is also somewhat splitting hairs (https://pubmed.ncbi.nlm.nih.gov/33306588/). Best bet here is to practice a full ROM whenever possible as that plays the largest role.
4. Overloaded eccentrics were said to build muscle due to more muscle damage… but studios show otherwise (https://www.ncbi.nlm.nih.gov/pubmed/30113915)

Practical Application of Tempo:
1. Use them to build motor control, movement quality, rehab, avoid injury, or as an intensification technique, primarily for motivation and enjoyment.

Rest Periods: What Science Says
1. Intuition is best (https://www.ncbi.nlm.nih.gov/pubmed/?term=30866743)
2. Longer is better for hypertrophy:
  1. 30, 60, or 120 seconds - all showed similar results with lactate, because lactate levels take a long time to decrease, but worst results with performance in the shorter rest period intervals, which makes sense as well because ATP resynthesis and pH restoration tend to happen at a faster rate. The study showed exactly why longer rest intervals tend to be better with hypertrophy, because with shorter rest periods volume and load drop off quicker and therefore we’re unable to do as much work, AND metabolic stress placed on the muscle didn’t change between 30 seconds to 2 minutes between sets.

Practical Implementation
1. 3-5 Min on Compounds
2. 1-3 Min on Accessories
3. 1-2 Minutes on Isolation
4. 0-30 Seconds Between Antagonistic Supersets

Super-Sets, Definitions and Variations (Super, Tri, Giant, EMOM, EDT)
1. Super-Sets
2. Tri-Sets
  1. Upper
  2. Lower
  3. Full
3. Giant Sets
4. EMOM
5. EOMOM
6. EDT vs. AMRAP

Aerobic Training Importance
1. BENEFITS:
  1. Caloric Expenditure
  2. Cardiovascular Health
  3. Longevity
  4. Improve Oxidative System
  5. Increase Recovery-Abilities
  6. Work Capacity (Ability To Maintain High Outputs, For Longer)
  7. Balance Intensities Throughout The Training Week
  8. Mitochondrial Adaptations (Helps Energy Production)
  9. Energy System & Metabolism Enhancement
  10. Immune Strength