Elite Physique The New Science of Building a Better Body

Muscle Rules
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can be effective for progressive overload (Hostler et al. 2001). However,
in Russia and Europe, a 20 percent change in volume between
MUSCLE RULE 9:
Strength coaches
training sessions is often programmed. To be clear, this means the
and advanced lifters
volume can increase or decrease, creating a wavelike pattern. This
must know how
type of programming requires greater skill and should be reserved
for lifters and strength coaches who thoroughly understand the to calculate the
overall strategy. Therefore, a novice lifter or coach is wise to initially volume–intensity
focus on increasing either volume or intensity between workouts. relationship.
This information applies specifically to a multijoint exercise an
athlete is trying to build. An example is a sprinter who wants to boost his squat
so he can run faster. His coach should track the volume–intensity relationship
of the squat over the course of his year-long training cycle to determine how
changes in that relationship affect his performance.
In summary, progressive overload is achieved by programming any of the
following:
• Increase volume (i.e., workout volume or mileage).
• Use a higher percentage of 1RM.
• Work closer to momentary muscular failure (i.e., rep progression).
• Increase velocity of movement (i.e., speed progression).
• Decrease rest periods between sets of the same exercise (i.e., density progression).
Final Thoughts
We cover a lot of ground in this chapter, from preparing for a workout to progressive
overload techniques. The purpose of this chapter is to give you a lifetime’s
worth of tools that can apply to any program. Some of the topics we cover, such as
calculating volume and intensity, might not interest you at this point. But someday
you might want to learn more in-depth principles that elite strength coaches use
for high-performance athletes. Other topics, such as strategies for increasing sleep
quality and guidelines for protein intake, are essential for everyone. In any case,
you might benefit from reading this chapter a few times to better understand the
programs we cover later in this book.