The Goal of Phase Potentiation
Phase Potentiation is a term that some lifters use when their goal is to design different training phases in which each phase boosts the training effects of the next phase. The key is to know how to design and sequence the phases so that each phase sets up the next phase to work better.
Different Types of Phase Potentiation
There are different forms of phase potentiation. The specific strategy presented in this article will be based on a very simple training concept which can be stated as follows:
Start with a phase consisting of a lot of volume and moderate intensity, and transition to a phase consisting of low volume and higher intensity.
Of course, in order to understand this concept, you must understand the basic meaning of volume and intensity.
Volume
Training volume refers to the cumulative amount of reps you perform for a muscle group over the course of a workout. If you perform a lot of total reps, your training volume is high. If you don’t do very many reps within your workout, your training volume is low.
You can also take the amount of weight lifted per rep to express a more detailed definition of training volume. For example, two lifters may both perform ten sets of ten reps for a total of 100 reps for the same exercise. This would be considered a substantial amount of training volume for both lifters, but if the first lifter averages 100 pounds per rep, and the second lifter averages 200 pounds per rep, the second lifter is doing twice the amount of work in terms of the total workload lifted. Many would say that the training volume of the second lifter is higher than the first lifter. On the other hand, if they both were using 60% of their single rep max to perform ten sets of ten reps, their volume would be equivalent in relationship to the strength level of each lifter. They both used a lot of training volume, but it was based on the same amount of effort relative to their level of strength.
Intensity
Training intensity basically refers to the amount of effort needed to perform a rep. The amount of effort needed to perform a rep will be high if a high degree of fatigue has developed at the end of a set. It will also be high if a lifter is using a lot of weight relative to his or her level of strength.
Training Volume Causes Metabolic Acceleration and Enhanced Recovery
The basic rule for phase potentiation is to start with a high volume phase and then follow it with a low volume — high intensity phase. The benefit of starting with the proper amount of high volume training is that it accelerates the metabolism and tends to accentuate recovery, unless you over train, as overtraining inhibits recovery instead of enhancing it.
Why does high volume training accelerate the metabolism and enhance recovery? Because during a high volume phase, a substantial amount of muscle fiber damage and energy expenditure occurs. In order to adapt and compensate for this, the body must increase its rate of protein synthesis to rebuild damaged muscle tissue. It must also increase the rate at which it replenishes the muscles with glycogen and creatine phosphate to reload the muscles with energy for muscle contractions. These physiological changes enable the body to recover better and faster than it would if it hadn’t been exposed to a high volume training phase.
Cut Back On Volume To Cause Over-Compensation
Once you have enhanced your recovery ability with high volume training, switch to a phase in which you cut back on volume and focus on more training intensity. The benefit of reducing volume is that your body will actually be programmed to resynthesize protein and reload energy according to the high volume training that was done in the previous phase. You will then enter into a low volume high intensity phase with a body that will synthesize protein and reload energy at a rate that is greater than the reduced demand of the low volume workouts. This will cause your body to over-recover and over-compensate with added strength and muscle size. The big take away here is that the volume phase potentiates the intensity phase.
Designing A Training Plan That Promotes Phase Potentiation
You can set up the volume and intensity phases however you want, but I personally recommend four phases consisting of
1. High Volume training
2. Low Volume – High Intensity Training
3. Speed Training consisting of substantial volume
4. Low Volume – Heavy load Intensity Training
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Phase1: Guidelines For The Volume Phase
The volume training in phase one should consist of fairly light weights in order to allow for plenty of reps without overtraining. I suggest the following guidelines for the volume training:
Do 8 to 12 sets per muscle group
Do 8 to 12 reps per set
Use 55% to 60% of your single rep max for each set
Rest 60 to 90 seconds between sets for the same muscle group
Always leave at least two or more reps in the tank on every set
Train each muscle group 2 to 3 times per week
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Phase 2: Guidelines For The High Intensity Phase
During the high intensity training phase, you will greatly reduce the over all volume to allow for an overcompensation effect. Do the minimum amount of warm up sets and reps necessary in order to prepare your self for 2 high intensity work sets. I suggest the following guidelines for the high intensity sets:
Do 2 high intensity sets per muscle group
Use a weight that allows 6 reps for your first set
Use a weight that allows 12 to 15 reps for your second set
Push each set to the point of failure using good form, or leave a rep in the tank.
Rest at least 3 minutes between sets for the same muscle group.
Train each muscle group two or more times per week.
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Phase 3: Guidelines For Speed Training Consisting of Substantial Volume
Phase three consists of 10 to 14 short sets. Each set will only consist of 3 reps and the weights will be fairly light in order to allow you to use reps that must be performed forcefully with as much speed as possible. I suggest the following guidelines for phase 3:
Do 10 to 14 sets for each muscle group
Only do 3 reps per set. Perform each rep with maximum force, speed, and power.
Use only 50% to 60% of your single rep max
Rest 45 seconds between sets
Train each muscle group two to three times per week.
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Phase 4: Guidelines for High Intensity Heavy Load Training
The idea behind phase four is to work up to a heavy load for each exercise. Stick with basic exercises such as squats, deadlifts, and bench presses, and or overhead presses. Your goal is simply to work up to a heavy single rep that should be performed with a weight that causes you to lift as heavy as possible while still maintaining a smooth nonstop lifting motion throughout the rep. No pauses or slowing down within the lifting motion, and no shaking, jerking, or grinding to get the weight up.
I suggest that you start out fairly light on your warm up sets and work your way up to a heavy single over the course of six to ten sets. Only do one to three reps per set. An example of how to work up to a heavy single rep for each exercise is listed below:
1 x 3 50%
1 x 3 60%
1 x 3 70%
1 x 1 75%
1 x 1 80%
1 x 1 85%
1 x 1 90% or more
Do 2 to 3 workouts per exercise over the course of a week. The exercises should include: squats, deadlifts, bench presses, and or overhead presses.
1 to 2 Weeks per Phase
Each phase should last one to two weeks according to your preference. Of course, you can make adjustments to the guidelines set forth in this article based on your personal capacities, goals, and preferences.
I want to make it clear that there are many variations of a phase potentiation training plan. I will list more resources at the end of this article that will provide you with advice from some of the most prominent proponents of phase potentiation who have found great success with lifting and coaching according to the principles of phase potentiation.
Following a sequence of training phases that are designed to take advantage of the phase potentiation effect is just one way to train. Different training strategies work in varying degrees depending on the lifter. Some lifters respond extremely well to substantial variations from training phase to training phase while others respond better to a style of training that does not contain as much variation and is more consistent from week to week. My advice is to keep training the way you have been training as long as it is working, but if you have encountered a sticking point, then designing a training plan that includes phase potentiation is an option that you can consider. Best of training to you.
Related Resources
Principle of Phase Potentiation
The Bigger The Base, The Bigger The Peak (Phase Potentiation)
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