The 3 Phases of Training Explained

The three phases of training are the basic categories into which all forms of training fall. They each have their own set of characteristics, but bear in mind that they are all part of a continuum, and there might be variation between phases depending on where the workout is on the spectrum.

Introduction

Each step of the continuum refers to the primary objective or adaptations that come with training in that region.
I go through these three stages, triggers, in great detail.
Specific conditions generated by the form of training that elicits a specific response from the body are referred to as training stimuli. Consider it a catalyst that leads to an adaptation.

Here’s a quick rundown of what each step entails, as well as how we describe them.

Metabolic

This phase’s name should be self-explanatory. The methods used in this process consume a lot of energy (ATP) and rapidly burn glucose. The stimuli within the metabolic process will function very well for rapidly changing body structure and increasing conditioning on both a muscular and systemic level if the nutrition is right.

Some characteristics of this phase are:

• Longer duration of time under significant tension per set
• Higher work-to-rest ratios (denser workouts with longer work periods and relatively shorter rest periods)
• Increased lactic acid and metabolic waste production
• Highest average requirement for carbohydrates as a % of total calories

A Common Misconception: Metabolic training is often misunderstood to be solely for fat loss. If it can be used for that reason, some forms of metabolic training can be very useful for hypertrophy or even de-loading from neurological exercises, as well as easily replenishing glycogen stocks (with appropriate nutrition of course).

Hypertrophy

The name of the process denotes the most common applications for the training it contains once again. These exercises focus on a variety of stimuli that promote muscle protein synthesis, as well as muscle cell size (sarcoplasmic hypertrophy) and muscle cell number (myofibril hypertrophy).
You’ll use heavier loads than you did in the metabolic phase, but not as much as you did in the neurological phase.

Some characteristics of this phase are:

• High degree of tension on a per muscle fiber basis
• Moderate work-to-rest ratios (less dense than metabolic usually)
• Greater variety of resistance profiles
• Higher number of sets to failure compared to the other two phases (in most cases)
• Requires more calories on-average than the other two phases

A Common Misconception: is the fact that hypertrophy stimuli are solely used to increase muscle mass. Alternatively, if your target is hypertrophy, you should only train in this process. Yes, when it comes to building muscle, this will be the step where you spend the most time. However, you will need to invest some time in other processes as a de-load or to potentiate (improve your preparation for) another hypertrophy programme.
Certain hypertrophy stimuli may also be used for fat loss if the volume and diet are properly regulated. Again, we take care of this for you with the diet calculator and letting you know which hypertrophy phase programmes are best for fat loss in the programmes we deliver.

Neurological

The neurological process, as the name implies, is primarily concerned with developing nervous system adaptations. This is often called a “power period,” but that isn’t exactly true. The aim of this phase of training is to strengthen aspects of your nervous system like your ability to contract multiple muscle fibres (motor units) at once, which we call neurological performance. It can also help you boost your ability to sustain execution under heavier loads, where you’ll need to use supporting musculature to build more stability.Some characteristics of this phase are:

• Heavy loads and fewer reps
• Low work-to-rest ratios (shorter sets, longer rest)
• Fewest sets to failure in most cases
• Lower time under significant tension per set

A Common Misconception: Neurological preparation is solely for the purpose of increasing strength. Although this step is important for increasing strength, the adaptations you make here will carry over to the other two phases of training and will help you achieve your fat loss and muscle gain goals.
It may also be used to relieve the effects of metabolic work and other hypertrophy stimuli.

Summary

There are three primary phases of training, which all contain multiple stimuli, each of which can be used for multiple goals.