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QUESTION:
"Hello. In reference to
your article here:
I'm in the beginning of periodization
and I wanted to know what is the purpose of a hypertrophy
phase BEFORE a maximum strength phase (would it matter if
I did the strength phase to maximize strength per body weight
before the hypertrophy phase so that I would have more muscle
fibers to recruit)? I also wanted to know what you meant in
maintaining a certain phase (eg: should I squeeze in a day
of hypertrophy during my maximal phase to maintain LBM?).
Thanks for your help!"
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ANSWER:
Thanks for your question! Traditional
periodization systems commonly prescribe a hypertrophy (muscle-building)
phase prior to a maximum strength phase (the length of each phase
would depend on the total time available until the next competition,
as well as the amount of hypertrophy desired).
The rationale for this arrangement
is based on the fact that (all else being equal) a thicker muscle
fiber has greater force-production capabilities than a thinner fiber.
This phenomenon should remind us that there are at least two
ways to get strong— by training the muscular system (hypertrophy
phase), and/or by training the nervous system (maximum strength
phase). The thinking is that we should first make the muscle thicker,
and then (during the next phase) make them stronger.
Before I continue, a few thoughts are in order:
1) Hypertrophy is not always necessary
or even desired, and in fact, sometimes it can be counterproductive
(for example, sports with weight classes)
2) Training for hypertrophy also contributes
to maximal strength development (and vice versa), although not as
significantly as the main training target.
Now, back to the original question:
Although the rationale for "linear" periodization has
merit, the application is typically problematic: by the time you're
(for example) 3 weeks into your maximal strength phase, you've already
lost much of the hypertrophy that you achieved in the previous phase,
due to a shift in training emphasis.
My solution
calls for a "diagonal" appraoch, where all
desired qualities are targeted simultaneously, but with varying
emphasis, depending on where you are in the macrocycle.
This means that some maximal strength
training will be performed during the hypertrophy phase, and vice
versa.
Progress in each phase is monitored
by tracking a developmental benchmark, and a maintenance benchmark.
In the maximum strength phase for example, maximum strength is the
"developmental" target, and hypertrophy is the "maintenance"
target. You're seeking to improve the developmental target and prevent
(as much as possible) erosion of hypertrophy (the maintanance benchmark).
I hope that helps to clarify your
questions!
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