Table 1. Training program. When only one variable increased (volume or intensity), it was expressed as a medium period, while during a heavy week, both variables increased (volume and intensity).
|
Medium period |
Heavy period |
Medium period |
| Length |
3 weeks |
4 weeks |
3 weeks |
| Progression |
Volume |
Volume and intensity |
Intensity |
| Progression Type |
+1 set per week for LP and BP |
Intensity increased +5% weekly in BP and LP. +1 set weekly for all assistant exercises. |
+5% intensity every week in BP and LP. |
BP = bench press, LP = leg press
