I have to admit I’m pretty new to the accumulation/intensification concept. Can you explain the theory behind it ?
BUMP!!!
CT writes about it quite often. The following is an exerpt taking from his Top 7 Tips article.
- Rotate Accumulation and Intensification Phases!
Periodization of training does have a special aura to it. Maybe because the texts written about it are much more complex then they need to be (most of the time the authors, Ph.D. types normally, do so just to look smart). However, periodization is nothing more than a series of pre-planned changes in training methods and emphasis. Basically it divides training into “periods” or “phases,” each phase having a slightly different focus, or using different training methods.
The problem with the “old-school” periodization schemes (besides being overly complex) is that, well, they just don’t work very well! They’re built on a long training cycle (at least 12 weeks) during which volume is gradually decreased (starts high, ends up low) and intensity is proportionally increased (starts low, end up high). Sounds good on paper, but it’s not always well adapted to most sports. (It’s okay for sports where you have to peak for a short period of time, once or twice per year.)
Most importantly, it allows for little leeway and adjusting. Furthermore, the early training periods will do little, if anything, to increase muscle mass and power, and the newly acquired muscle mass from the early periods isn’t always maintained during the later high intensity phase. So, basically, you can’t progress maximally in the long run with this approach.
I still find it important to change training focus and methods to make sure that the athlete improves maximally, but I prefer to do so using short accumulation and intensification phases. These will last three to four weeks each. (Normally I stick to three weeks.)
The accumulation periods are aimed either at increasing muscle mass as much as possible (in the case of a bodybuilder or someone training to improve his looks) or at placing an athlete in an overreaching state (short term, transient, overtraining state) by using a high volume of physical work and a wide array of training techniques.
The intensification periods are also called “realization blocks”: at that time the amount of physical work being performed is drastically decreased and the intensity drastically increased. During these periods, great strength and power gains can be made, especially if the proper training methods are used.
For bodybuilders, this phase allows the muscles to fully recover from the high volume of work, which will lead to a surcompensation (increase beyond normal levels) in glycogen stores and protein accretion. In simpler words, during the accumulation phase you place an important growth stimulus on your body, sometimes more than it can handle, and during the subsequent intensification phase, the decreased volume of work allows your body time to “realize” the gains stimulated from the earlier phase. The increase in cell volumization (increased intramuscular glycogen and water storage) and protein accretion will lead to both maximum non-functional and functional hypertrophy.
Lastly, lifting bigger weights has benefits on its own when it comes to stimulating muscle mass, so you can continue to cause new muscle growth during the intensification phases. Athletes will benefit most from the intensification phase by having a “mini-peak.” Their accumulation period is a bit different than a bodybuilder’s accumulation period (the average intensity is a bit higher). In their cases, during the intensification phases they’ll jump to a new level in CNS efficiency, improving their performance level by leaps and bounds!
What do accumulation and intensification periods look like? While there’s no “set in stone” training parameters, the following guidelines are a good starting point:
1.1. Accumulation Period for Bodybuilders
Frequency: Each muscle group is trained 1-2 times per week.
Volume (sets): The volume should be high, around 9 to 12 sets per muscle group.
Volume (reps): It should also be high, in the 6 to 12 reps per set range for the most part.
Intensity (%): It should be moderate, 70-80%. Once past the intermediate level, never go below 60% (unless doing explosive work).
Training techniques: Straight sets, post-fatigue, medium reps cluster, yielding isometrics for time, iso-dynamic contrast, tempo contrast.
Rest intervals: 1 to 3 minutes depending on training technique.
1.2. Accumulation Period for Strength/Power Athletes
Frequency: Each basic movement structure* being trained 2-3 times per week.
Volume (sets): The volume should be moderate, around 6 to 9 sets per movement structure.
Volume (reps): Also moderate, in the 6 to 8 reps per set range for the most part.
Intensity (%): Moderate, 75-85%. Once past the intermediate level, never go below 70% (unless doing explosive work).
Training techniques: Straight sets, medium rep cluster, overcoming isometrics for time, Olympic lift variations, superslow eccentrics.
Rest intervals: 2 to 4 minutes depending on training technique.
*Movement structures: upper body push, upper body pull, hips dominant, quad dominant, whole body.
2.1. Intensification Period for Bodybuilders
Frequency: Each muscle group being trained 2-3 times per week.
Volume (sets): The volume should be low, around 3 to 6 sets per muscle group.
Volume (reps): Moderate, in the 4 to 6 reps per set range for the most part.
Intensity (%): Relatively high, 80-90%. Once past the intermediate level, never go below 70% (unless doing explosive work).
Training techniques: Straight sets, medium rep cluster, heavy iso-dynamic contrast, low reps post-fatigue.
Rest intervals: 2 to 4 minutes depending on training technique.
2.2. Intensification Period for Strength/Power Athletes
Frequency: Each basic movement structure being trained 3-4 times per week.
Volume (sets): The volume should be low, around 3 to 6 sets per movement structure.
Volume (reps): Low, in the 1 to 5 reps per set range.
Intensity (%): It should be near-maximal, 90-100%. Once past the intermediate level, never go below 80% (again, unless doing explosive work).
Training techniques: Straight sets, pure cluster, overcoming isometrics for intensity, Olympic lift variations, manual eccentric overload (or weight releasers).
Rest intervals: 2 to 4 minutes depending on training technique.
Accumulation-intensification rotation is tremendously effective. I use this method with all of my athletes and all show truly amazing results in a 12 week period (two full rotations). Furthermore, it’ll allow you to use a wide array of training techniques and exercises so your training can be kept fun and effective.