105 A Christian Guide to Body Stewardship, Diet and Exercise Reverse periodization is a form of linear periodization that ends with a hypertrophy phase instead of a basic strength or peak strength phase. Considering the strong dose-response relationship between volume and hypertrophy, the low volumes employed in the basic strength and peak strength phases of the traditional linear periodization model may be too low to maximize hypertrophic gains (Schoenfeld, 2021). The reverse periodization model tries to address this concern by adding an additional hypertrophy phase at the end of the training program in order to keep training volume relatively high. Despite a logical basis for such claims, current research has not shown reverse periodization to be any more effective at promoting hypertrophy gains than the traditional linear periodization model (Schoenfeld, 2021). An example of the reverse periodization model is provided in Table 5.7. Table 5.7. Reverse Periodization Model Endurance Hypertrophy - Block 1 Basic Strength Hypertrophy - Block 2 Week Reps Sets Week Reps Sets Week Reps Sets Week Reps Sets 1 12-15 5 8 6-12 4 14 3-6 3 19 6-12 4 2 12-15 5 9 6-12 4 15 3-6 3 20 6-12 4 3 12-15 5 10 6-12 4 16 3-6 3 21 6-12 4 4 12-15 5 11 6-12 4 17 3-6 3 22 6-12 4 5 12-15 5 12 6-12 4 18 Deload 23 6-12 4 6 12-15 5 13 Deload - 24 Deload 7 Deload - - - Developing a Personalized Strength Training Program Individuals should develop their own strength training program based on their own physical limitations and needs. Yet, knowing where and how to start strength training can be intimidating. The purpose of this section is to provide some recommendations as to which strength training exercises to perform and when. The common practice for some individuals is to target and train specific muscles. Although this approach can be effective, the extent of the results is largely based on which exercises are selected. For example, compound exercises produce greater results in terms of muscle size and strength gains than assistance exercises. As a result, compound exercises (lifts) should form the foundation of any strength training program. The five compound lifts are the bench press, bent over row, shoulder press, squat, and deadlift. Figure 5.13 illustrates the five compound lifts. Figure 5.14 depicts which muscles are utilized for each of the five compound lifts.
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