Periodization Notes

Hypertrophy:

4 x 10 reps @ 75% 1rm
Rest: 90 seconds

Effects:
Increase in testosterone
Increase in Cortisol
Increase in globulin
Increase in Lactate

Strength:

11 x 3 reps @ 1 RM
Rest: 60-90 seconds

Effects:
Increase in seretonin (5HT)
Increase demand for L-tryptophan (precursor)
Increase need for BCAA
Overall CNS fatigue

Power:

8 x 6 reps
example: Jump squats
Rest: 3 minutes


Notes:
Creatine restores depleted ATP
Beta-alanine-> carnosine (acidic buffer, from lactic acid)