Here begins the first part of periodization. This phase is meant to create neuromuscular adaptation by innervating more muscle fibers. Sets should be low, reps should be low, and intensity should be low to moderate. An example of this would be the standard 3 sets of 10 many people do. The movement pattern and technique should be focused on to recruit all muscle fibers. I often only have my clients spend 2-3 weeks on this depending on how often they come in the gym. If technique looks great and weight looks too easy (they feel like they can do 12-15 on the last set), then increasing weight by 5-10% per week is a safe and good way to make sure optimal adaptation occurs. During this phase, even if the first set seems very difficult, the second set may be much easier. In my experience coordination and strength greatly improve after the first set of doing a new movement or range of motion (ROM). Of course, if the second set is still difficult, move down weight. In short, follow the below suggestion for this phase:
- Frequency: go t the gym 2-3 times a week for 2-3 weeks for this phase
- Intensity: 65-75% of 1RM (1RM and other RM's can be calculated here)
- Volume: 3 sets of 10 with an attention to technique
About the Blog
Learn all things exercise and fitness with Vien Vu. Learn How Fit Works!
Top Rank Health, LLC Copyright. All rights reserved. You may not take any images, video, or any other content from this site without written permission.