MUSCLE ADAPTATION & TRAINING GOALS
Wausau West High School
Weight Training – Mr. Matthew M. Raduechel
Spring Semester 2014-2015
Muscle Adaptation Muscle Adaptation is the muscle’s ability
to respond to an imposed stress.If the stress remains constant then the muscle
will adapt only to that stress but not beyondIf the stress level increases then the muscle
will continuously adapt○ This is why soreness goes away after a few weeks of training
the same exercises○ Think of physical labor careers; those individuals get strong
but only for the stress of the job○ SAID Principle – Specific Adaptation to Imposed Demands
4 Types of Adaptation
1. Maximum Strength○ Rep Range: 1-5○ Intensity: 85%-95+
%○ Volume:
Low/Moderate
2. Hypertrophy○ Rep Range: 5-15○ Intensity: 55%-85%○ Volume: High
3. Power○ Rep Range: 1-3○ Intensity: High @ 50%-
70%○ Volume: Low/Moderate
4. Strength Endurance○ Rep Range: 15+○ Intensity: 55% and
below○ Volume: High
Adaptation Cross-over Adaptations do not live in a bubble
One can train for Maximum Strength and gain an amount of Hypertrophy
One can also train for Hypertrophy and gain an amount of Strength
Adaptation is more of a continuum rather than a destination
PowerMaximum
StrengthHypertrophy
Strength
Endurance
But First…some Terminology
Overload PrincipleIn order for a muscle to become stronger it must be
systematically stressed beyond a point at which is normal.
VolumeTotal workload for a particular exercise, muscle group,
exercise, or sessionReps x Sets x Weight = Volume
IntensityThe amount of resistance, relative to maximum effort,
placed upon a muscle during an activity1RM = maximum effort for 1 repetition
Some more Terminology… Micro-cycle
A group of training sessions usually focused around a standard week or 7 days
A micro-cycle is also how long it should take for the muscle to adapt
Meso-cycleA group a micro-cycles that have a particular focus or goalGenerally meso-cycles are between 2-4 weeks in
duration; again focusing on when the muscle adapts
Macro-cycleA group of meso-cycles with a focus on a particular end-
goalMacro-cycles are generally a yearly plan with the end-goal
being a competition or some other culminating activity
Training Goals Periodization
The systematic movement from one quality/adaptation to another with a specific planned outcome.
Each “period” lasts for a pre-determined amount of time.○ Starting with the End in Mind – planning
begins by working backward from the end-goal
○ Each planning period has a purpose and should continually progress towards the end-goal
3 Types of Periodization
SequentialEach period, usually a meso-cycle, focuses on
1 adaptation then moves on to another Concurrent
Each period, usually a micro-cycle, develops multiple adaptations at the same time
ConjugateEach period, can be either or both micro &
meso-cycles, emphasizes one adaptation while maintaining the others with the minimal volume
2 Basic Types of Training Goals
AthleticsAthletics has a very specific end-goal in
mind; competition○ Competition is either in the form of a season,
event, time period, or culminating activity○ The specific sport has a set of necessary
adaptations, or standards, in order to achieve maximum performanceFootball = Max Strength & PowerSwimming = Strength Endurance & PowerTrack – Throwing = Power & Max Strength
2 Basic Types of Training Goals
AestheticsAesthetics may be better known as fitness
trainingThe ultimate goal of fitness training is a
general well-being and/or to look a certain way○ Many goals in this realm are ambiguous without
a real definition, beginning point or ending point○ Goals can be applied to this realm similar to
those in athletics to increase success rateBodybuilding is an Aesthetic Sport that has rules and
standards for competition
My Head is Spinning…Good Let’s Keep Going!
3 + 1 Stages of TrainingNovice
○ Training age is 0-2 years○ Adaptation occurs with every training session○ The act of training causes progress in almost
every adaptation area○ Development of proper technique is
paramount to set “muscle memory”○ Resistance/Repetitions should be added every
training session
3 + 1 Stages of Training
IntermediateTraining age is 2 or more yearsAdaptation occurs on a micro-cycle levelTechnique is still important to develop
because frequency of sessions is reducedProgress is made more slowly than in the
novice stage○ Resistance/Repetitions should increase on a
weekly or an every other training session basis
3 + 1 Stages of Training
AdvancedTraining age is significant <5+ yearsAdaptation is much harder to achieve due to the
muscles ability to quickly adapt to stressCareful planning and progression is requiredTechnique is focused more on the “finer details”
than the general movements.Specific weak points are targeted to enhance
peak performance○ Resistance/Repetitions are increased more on a
meso or even a macro-cycle basis
3 + 1 Stages of Training
EliteElite Stage is comprised of individuals who
have a multitude of high achieving qualities○ Work Ethic○ Work Capacity○ Experience○ Genetic Potential○ Adaptability○ Strategy & Tactics
So…What does this look like? Squat for Strength
Novice○ 2-3 Squat sessions per week ○ No meso-cycle until progress stops○ Add 5-10 pounds every session until progress stops○ Low to Moderate Volume
3-5 sets of 5 repetitions
Intermediate○ 1-2 Squat sessions per week○ 3-4 week meso-cycle○ Add 5-10 pounds every or every other session○ Moderate to Moderately High Volume
5-8 sets of 3-5 repetitions
BODYBUILDING
Natural Bodybuilding “Regular” Bodybuilding
Olympic Weight Lifting
POWERLIFTING
STRONGMAN
FITNESS SPORT/CROSSFIT