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Understanding the Primer Phase

The primer phase is a training phase used to prepare the body for increased workload. It involves lowering volume and intensity over 3-10 weeks to reduce fatigue and allow the body to recover fully. This prepares the muscles and nervous system for a subsequent hypertrophy or strength phase where more stress can be applied without overtraining. The primer phase aims to manage fatigue, promote recovery, and develop adaptive resistance before embarking on a targeted training goal.

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Pierfrancesco Lucente
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191 views17 pages

Understanding the Primer Phase

The primer phase is a training phase used to prepare the body for increased workload. It involves lowering volume and intensity over 3-10 weeks to reduce fatigue and allow the body to recover fully. This prepares the muscles and nervous system for a subsequent hypertrophy or strength phase where more stress can be applied without overtraining. The primer phase aims to manage fatigue, promote recovery, and develop adaptive resistance before embarking on a targeted training goal.

Uploaded by

Pierfrancesco Lucente
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

The

Primer Phase
Pascal Flor
Definition
What is a Primer Phase
What is a Primer Phase
What is a Primer Phase
What is a Primer Phase
Adaptive Resistance

Wear & Tear


Potential
Why? Benefits Muscle Fibres

& Rationale
Fatigue Management

Environment
Training Practical Application

VOLUME I NT E NS ITY FR E Q U ENCY S E L ECTI ON P R O G R E SSIO N

 2-4 sets  CP 3-6reps  3-6 days  Heavy compound  3-4 Weeks


 8-15 sets/week  RIR drop (4 to 1)  Rest days  Little/No Iso  Drop RIR
 1 / 3 rd o f v o l u m e  PR’s  Advantage  Crossover  Load Progression

D E L OAD?

YE S !
Training Practical Application
Calculating Maintenance
Deficit Surplus

Look at the past month, take the total Look at the past month, take the total
weight lost in lbs & divide it by 4. Step 1
weight gained in lbs & divide it by 4.

Take this number and multiply it by 500 Take this number and multiply it by 500
(this is your average daily deficit). Step 2
(this is your average daily surplus).

Look at the past month, take your average Look at the past month, take your average
calories consumed. Step 3
calories consumed.

Take step 3’s number and add step 2’s Take step 3’s number and subtract step 2’s
number to give you your calories Step 4
number to give you your calories
Calculating Maintenance
Simple* *Multiply your bw in lbs.
Females and those coming
from a dieted state, edge
Sedentary: x13 towards a lower number.

Somewhat Active: x14

Active: x15

Very Active: x16


Nutrition Practical Application
Calories
- Maintenance
- Wider Calorie Range
- Or Max intake

Protein
- ~ 1g/lbs is a good starting point
- Keep an eye on it
- Probably satiating

Carbs
- Requirements low
- Go by feel or rest of macros
- Be flexible

Fats
- Min. 0.3g/lb
- Max intake
- Important for health
Goal Priority

Mindset

Specific Rationale
Planning the Primer Phase
Planning the Primer Phase

Hypertrophy
4-6 weeks

Primer Phase Hypertrophy


3-10 weeks 4-6 weeks

Metabolite Hypertrophy
4-6 weeks 4-6 weeks
Planning the Primer Phase

01 Holiday/
Exams
02 Pre-Contest 03 Injuries

04 Before
Mini Cuts
05 Stressful
Periods
06 Major
Life-Events
Post Primer Phase

• ME V will b e lo w er

• S o r eness will b e sever e

• Pum p s will b e na sty

• R ef r eshed and new ly m o tiva ted

• R e- sensitised
1. You will lose muscle

2. You will get fat

Myths 3. You’re spinning your wheels

4. You don’t need it because you’re not advanced

5. No one does this

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