In the context of fitness, hypertrophy is usually referring to the enlargement of muscles. Hypertrophy, by definition, means to grow or enlarge. The name change is a better reflection of the goals of this phase. *The name of Phase 3 is changing from Hypertrophy Training to Muscular Development Training.
The OPT includes three levels, stabilization, strength, and power, and is further subdivided into five phases (figure 1). It is an evidence-based model, meaning it has been tested and validated both in a laboratory setting and with real-life clients and athletes (DiStefano et al., 2013). The OPT model is also extremely successful in helping clients and athletes from diverse populations reduce their body fat, increase lean muscle mass, and improve athletic performance and overall health. The OPT model simultaneously improves all physical abilities, such as flexibility, muscular and aerobic endurance, core stabilization, balance, muscular strength, coordination, and power.
NASM designed the OPT model as a planned, systematic, and periodized training program. These factors are the basis of NASM's Optimum Performance Training (OPT) model, its new updates, and revised guidelines. These traits increase commitment and help affirm a client's success toward reaching their health, wellness, and fitness goals. Whether programs are developed for beginning exercisers, avid fitness enthusiasts, or experienced athletes, exercise programs need individuality and uniqueness to make them impactful and meaningful for clients. Keeping these concerns in mind, arguably the most crucial factor when creating an exercise program is to ensure it is adopted and adhered to by the client. Using an integrated approach to program design can increase consistency and progression and minimize injury risk (Faude, Rommers, & Rossler, 2018 Hislop et al., 2017 Padua et al., 2018). Integrated training includes multiple forms of exercise such as flexibility cardiorespiratory core balance plyometric speed, agility, and quickness (SAQ) and resistance training (Bennell et al., 2012 Bhagyalakshmi et al., 2007 Eriksen et al., 2002 DiStefano, DiStefano, Clark, & Padua, 2013 Ng, Sih, & Stuhmiller, 2012). To improve the program design process, NASM recommends that fitness professionals adopt an integrated approach to program design. You can find special payment plan offers here. For those reading this article unfamiliar with the OPT Model and who wish to learn more, we recommend enrolling in the NASM's Certified Personal Trainer program.
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It is important to note that the purpose of this article is to describe the recent updates to the OPT model rather than provide detailed teaching and full discussion of the entire model and how to use it. Moreover, there are many different exercise formats (i.e., Pilates, bodybuilding, Tabata, HIIT) fitness professionals can choose from, which can potentially cause confusion and frustration during the program design process. Creating and modifying exercise programs for clients can be complicated because there are many variables to consider, including the client’s goals, tolerance for exercise, and unique physical abilities and medical history.
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