Periodisation for

Hypertrophy
Steve Hall of Revive Stronger
Periodisation defined

The manipulation of programme variables to create consistent

improvement in the target outcome while minimising the potential for
plateau or regression.

- Brad Schoenfeld
(Science & Development of muscle hypertrophy 2nd edition)
Why adjust anything?

1. We adapt to the stimulus

Adaptive resistance
2. We develop fatigue

SFR implications
Why periodise

To promote continued gains whilst reducing the risk of overtraining.

> Selye’s general adaptation syndrome theory:
What are the main variables can we adjust?

1. Absolute intensity aka reps

2. Relative intensity aka RIR/RPE -> proximity to failure
3. Exercise selection/order
4. Frequency
5. Volume aka hard sets
What are the main variables can we adjust?

1. Absolute intensity aka reps

2. Relative intensity aka RIR/RPE -> proximity to failure
3. Exercise selection/order
4. Frequency
5. Volume aka hard sets

It’s a concept not a defined system of training (do you do the DUP?), there is a huge
number of variables & a huge number of combinations & thus multiple approaches remain viable.
The ultimate goal of periodisation for hypertrophy?

To keep us growing at our best pace!

S
timulus to F atigue R atio
Layered rep ranges Focus 5-10 rep range
5-20 reps

Focus: 4-6 rep range Focus 10-15 rep range

4-15 reps 5-20 reps
Maintenance volume

Focus 15-20 rep range

Focus: 15-20 rep range
5-30 reps
5-30 reps
Plus metabolite work
Layered rep ranges

● There are pro’s & con’s to changing rep ranges

○ Pro: better SFR, maintain your SFR, metabolites are likely best short term
○ Con: easy to track, less variables to adjust for
● Keep a thread of rep ranges throughout & adjust priority
○ Meso 1
■ 7-10 - 75%
■ 10-20 - 25%
○ Meso 2
■ 7-10 - 50%
■ 10-20 - 30%
■ 20-30 - 15%
○ Meso 3
■ 7-10 - 25%
■ 10-20 - 50%
■ 20-30 - 25%
Relative intensity & volume in a meso

● Week 1 = 3/4RIR & MEV -> minimum effective for hypertrophy

○ Make each week a little harder
○ Autoregulate volume based off recovery & bio feedback
○ Eventually meet out limit aka MRV
● Deload = <4RIR & MEV or <
○ Underloading, help recover & re-sensitise

^ Keeping us at our MAV & an average RIR of 2 => best for growth
Exercise selection

RP Delete & replace algorithm:

Stick Twist
1. Hitting PRs 1. No PRs whole meso
2. No Pain 2. Pain
3. Not stale 3. Staleness
4. You need to limit stochastic mitigation 4. Logical need e.g. metabolite meso, higher
(high fatigue, e.g. pre-show) rep range
Frequency

● Volume determined
○ There is likely an MEV & MRV for volume within a single session
○ MEV: 1-3 sets per exercise & 2-6 per muscle group
○ MRV: 4-6 sets per exercise & 8-12 per muscle group
● Plan backwards from estimated MRV
■ Muscle MRV / 10 = number of sessions
● 20 / 10 = 2 sessions of 10 sets
○ Sets per session / 5 = number of exercises
○ 10 sets / 5 = 2 exercises per session
Volume
Volume

● MEV rises over the course of hypertrophy training

○ manipulations in exercises / rep ranges attempt to mitigate this

Primer Phase to re-

sensitise & bring
adaptive resistance
down
Keep us growing at our best rate

1. Use the rep range with the greatest SFR -> heavier to lighter
2. Focus on the RIR with the best SFR -> 4-0 on average 2
3. Use exercises with the best SFR -> more compound to less, staleness
4. Use a frequency that keeps volume between MEV-MRV -> MAV on average
5. Autoregulate volume to stay between MEV-MRV -> MAV on average
a. Using Primer Phases to mitigate adaptive resistance