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How To Cycle Accumulation and Intensification Phases

The document discusses the accumulation and intensification phases of periodization training. Accumulation phases involve more exercises, higher reps, more time under tension, and shorter rest periods to build muscle mass and work capacity. Intensification phases involve fewer exercises, lower reps, less time under tension, and longer rest periods for strength gains. The model alternates between 2-4 week accumulation and intensification phases with varying rep ranges to progressively overload the muscles.

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921 views3 pages

How To Cycle Accumulation and Intensification Phases

The document discusses the accumulation and intensification phases of periodization training. Accumulation phases involve more exercises, higher reps, more time under tension, and shorter rest periods to build muscle mass and work capacity. Intensification phases involve fewer exercises, lower reps, less time under tension, and longer rest periods for strength gains. The model alternates between 2-4 week accumulation and intensification phases with varying rep ranges to progressively overload the muscles.

Uploaded by

JacKFrost1889
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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How To Cycle Accumulation And

Intensification Phases!
Accumulation Phases

 Factor #1: More exercises


 Factor #2: Higher reps
 Factor #3: More time under tension
 Factor #4: Shorter rest periods

Intensification Phases

 Factor #1: Fewer exercises


 Factor #2: Lower reps
 Factor #3: Less time under tension
 Factor #4: Longer rest periods

The accumulation / intensification model of periodization involves alternating back and


forth between higher-rep accumulation phases and lower-rep intensification phases.
Accumulation phases are used to build muscle mass and work capacity while
intensification phases are used for all-out strength gains.

Periodization is nothing more than using long-term planning to design your workouts in such a
way that you reach your goals as quickly as possible. To make things even simpler periodization
helps us answer two critical training questions:

1. What is my goal?
2. How do I go from point A (where I am) to point B (my goal) as fast as possible?

The idea is simple: you alternate back and forth between short training blocks that typically last
about 2-4 weeks in length.

 Accumulation phase #1 – high reps


 Intensification phase #1 – moderately low reps
 Accumulation phase #2 – moderately high reps
 Intensification phase #2 – low reps

Here is how a bodybuilder might organize their phases:

 Accumulation phase #1 – 12-20 reps per set


 Intensification phase #1 – 6-8 reps per set
 Accumulation phase #2 – 10-15 reps per set
 Intensification phase #2 – 4-6 reps per set

At the end of the four phases the bodybuilder is lifting weights in the 4-6 rep range, which is in
fact quite heavy for the typical bodybuilder.

At the end of the 2nd intensification phase the bodybuilder could set up a similar 4-phase
progression using slightly different rep ranges, exercises etc.

Neurotransmitter Braverman Results

Total value of 4A True Responses: 24

Total Results Summary


1A Total Number of True Responses - DOPAMINE Nature: 30
2A Total Number of True Responses - ACETYLCHOLINE Nature: 30
3A Total Number of True Responses - GABA Nature: 33
4A Total Number of True Responses - SEROTONIN Nature: 24

In Charles’ experience most people who are passionate about strength training have one of
three personality types:

 Dopamine-dominant
 Acetyl-choline dominant
 Balanced

Trainees who are dominant in GABA are probably more interested in conducting strength
training research and studies than they are actually training. Serotonin-dominant individuals on
the other hand are probably more interested in yoga and eating avocado toast than they are
pumping iron in their free time.

If you do score a 40 or more in any of the tests then you have a balanced neurotransmitter
profile. Congratulations! You are probably a balanced, well-rounded person.

If you score 40 or more in any section then that indicates you have a slight dominance in that
neurotransmitter. 
If you score 50 or more in any section then that indicates you have an extreme dominance in that
neurotransmitter.

If you did not score 40 or more on any one section on the Braverman Assessment then
congratulations, you have a balanced neurotransmitter profile! For simplicity’s sake I will be
referring to these individuals as “balanced trainees.”

Balanced trainees make up a large percentage of the training population. These individuals tend
to live well-rounded lives and often do not have any major character flaws.

Balanced trainees have a greater percentage of slow-twitch muscle fibers and typically respond
best to higher-volume training programs with lots of reps, sets and exercises per workout.

Some famous balanced bodybuilders include Arnold Schwarzenegger and Larry Scott.

If you are a balanced trainee then it is very important to understand that you ARE NOT designed
to perform lots of low-rep sets. This is true regardless of whether you are training primarily for
size or for strength.

For these trainees it is very, very important that you do not overdo low reps. Balanced trainees
typically get their best size gains in the 8-20 rep range and with 40-70 seconds of time under
tension per set.

Balanced trainees also need less variation in terms of their exercises than other trainees. They
can easily make progress using the same exercises for many weeks in a row.

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