periodization [Forum Archive]

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periodization

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Posted by: njdevil13

can anyone tell me how to run a standard periodization program?...like the heavy, light, and transfer periods and the rep ranges . i need some good variety every couple weeks. i read some articles and im a little confused.

Posted by: P-funk

Depends....What are your goals? What is it you are trying to periodize to? A contest? A sports season? How many weeks do you have to work with? All those things come into play.

If you have no lifting meet or contest then you can do basic periodization by changing volume and intensity (ie as volume goes down intensity goes up).

Posted by: njdevil13

muscular hypertrophy and strength gains. i was thinking of doing a higher rep hypertrophy workouts one week for all bodyparts (8-12 ). then the next week, i do strength workouts. (3-6reps). id just keep alternating do this.

and yes, i have no contest or sporting events. i just want to keep my body guessing with each workout so progress doesnt stagnate

Posted by: P-funk

Quote:

Originally Posted by njdevil13

muscular hypertrophy and strength gains. i was thinking of doing a higher rep hypertrophy workouts one week for all bodyparts (8-12 ). then the next week, i do strength workouts. (3-6reps). id just keep alternating do this.

and yes, i have no contest or sporting events. i just want to keep my body guessing with each workout so progress doesnt stagnate

that is fine. it is just not linear than the approach that I listed. But, it will work if you did that. All though eventually your body can pick up on the pattern and you can try and come up with something else. Just change your exercises around every few weeks and other variables (load, rep ranges, tempo, rest interval) and things should be okay.

Posted by: LAM

get this book if you can. IMO it's one of the best books out

Periodization - 4th Edition - Theory and Methodology of Training, Tudor O Bompa, PhD

Posted by: njdevil13

thanks LAM, ill definitely look into it

Posted by: P-funk

Quote:

Originally Posted by LAM

get this book if you can. IMO it's one of the best books out

Periodization - 4th Edition - Theory and Methodology of Training, Tudor O Bompa, PhD

I agree. That book is excellent. Bompa is awesome.

Posted by: The Monkey Man

Posted by: P-funk

what are you confused about monkey?

Posted by: Vieope

Isn´t periodizaton the same as changing and that word I hate called "shocking"?

Posted by: P-funk

Quote:

Originally Posted by Vieope

Isn´t periodizaton the same as changing and that word I hate called "shocking"?

Kind of but not really. Periodization is more than just changing around your workout. It has a defnite start and ending. For exapmle you might periodize a specific lift over a certain amount of weeks (say 12 weeks). It is basically a way to get from point "a" to point "b" in a logical thought out manner.

Posted by: Vieope

I might need to see a periodization workout to understand it better. Now, I think it is changing the exercises faster, instead of weeks, days.

Posted by: drew.haynes

Quote:

Originally Posted by Vieope

that word I hate called "shocking"?

me too

Posted by: BritChick

Quote:

Originally Posted by P-funk

I agree. That book is excellent. Bompa is awesome.

Ugh... there goes another $36!
I'm a sucker for books!

Posted by: shiznit2169

Quote:

Periodization - 4th Edition - Theory and Methodology of Training, Tudor O Bompa, PhD

Do they have that as an ebook as well?

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

what are you confused about monkey?

What bookstore to shop at during my lunch tomorrow

Posted by: Vieope

Quote:

Originally Posted by shiznit2169

Do they have that as an ebook as well?

I know what you are up to.

Posted by: Dale Mabry

Quote:

Originally Posted by shiznit2169

Do they have that as an ebook as well?

No.

1)That is an incredible book.

2)Periodization is not just merely changing shit up, it is changing shit up for a purpose. That book is great, so isn't Designing Reiststance Training Programs by Fleck and Kraemer.

Posted by: topolo

Quote:

Originally Posted by Dale Mabry

so isnt???

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

What bookstore to shop at during my lunch tomorrow

Barnes and Noble.

Quote:

Do they have that as an ebook as well?

I doubt it.

Quote:

Ugh... there goes another $36!
I'm a sucker for books!

Well worth the $36 if you are interested in periodization. Esp. good if you are training athletes.

Quote:

I might need to see a periodization workout to understand it better. Now, I think it is changing the exercises faster, instead of weeks, days.

An example of Linear periodization for a squat would look like this:

12 weeks

weeks 1-3
Intensity= 70% of 1rm
reps= 10
sets= 3
total volume= 30 reps

weeks 4-6
Intensity= 80%
reps= 6
sets= 3
total volume- 18 reps

weeks 7-9
intensity= 90%
reps= 4
sets= 3
total volume= 12 reps

week 10-12
intensity= 95-100%
reps= 1-2
sets= 1-3
total volume= 1-6 reps

That is a basic example linear program. For a conjugate method of training look at westside BB. There are other non linear approaches you could do too.

Posted by: shiznit2169

Quote:

I know what you are up to.

lol.....lime...(hint hint)

did you get that BFFM ebook by the way vieope? If so, how is it so far? You like it?

Posted by: Vieope

Quote:

Originally Posted by shiznit2169

lol.....lime...(hint hint)

did you get that BFFM ebook by the way vieope? If so, how is it so far? You like it?

Found it. Didn´t download it. Sometimes two mouse clicks are too much for me.
.. and yes there are ebooks out there about periodization. Did you find it?

Posted by: shiznit2169

why not??? 2 mouse clicks? Are you serious? You have got to be the laziest mofo on this planet.

Posted by: Vieope

Quote:

Originally Posted by shiznit2169

why not??? 2 mouse clicks? Are you serious? You have got to be the laziest mofo on this planet.

Wha..?

Posted by: shiznit2169

Quote:

Found it. Didn´t download it. Sometimes two mouse clicks are too much for me.

you found the BFFM ebook. You didnt download it. 2 mouse clicks is too much for you. What i am saying that you are lazy. Did i interpret that right?

Posted by: Vieope

Quote:

Originally Posted by shiznit2169

you found the BFFM ebook. You didnt download it. 2 mouse clicks is too much for you. What i am saying that you are lazy. Did i interpret that right?

Yes, I understood the first time. The "Wha..?" was just to agree with you on me being lazy.

Posted by: The Monkey Man

Quote:

Originally Posted by P-funk

For a conjugate method of training look at westside BB. There are other non linear approaches you could do too.

Does westside have any published training data (all inclusive)
I know they do videos
And if I remember L. Simmons has some stuff on paper!?!?

I don't remember

Posted by: drew.haynes

So... periodization. Is there something significant about a 12 week scheme... or could I do 8 weeks, 2 weeks per segment. Basicly what P-Funk mentioned for squats, except alter those 4 periods to 2 weeks instead of 3. I like to take every 9th or so week off.

I've been using predominantly 4-6 rep range for the last 8 months or so... with good success is strength and size. But I may be interested in something where I started at 10 reps and worked down to 2 reps over 8 weeks.

Posted by: P-funk

Quote:

Originally Posted by The Monkey Man

Does westside have any published training data (all inclusive)
I know they do videos
And if I remember L. Simmons has some stuff on paper!?!?

I don't remember

all of the articles are on elitefts.com or you could search the t-magazine archinves for Dave Tate articles on the topic.

Drew- Periodization will work for any amount of weeks that you want it to. Just set it up differently. There are many things you can do.

Posted by: thedarkest1

Ive enjoyed reading this thread so far and have even been researching all over the internet for serious periodization routines, as my routine was getting a little stale...and then suddenly I came across the most bizarre article ever here...
Static Contraction Training

Has anyone ever heard something quite so bizarre. And then I read more into the two people that are promoting this system 0 John Little nad Pete Sisco...turns out they are best friends with the late Mike Mentzer and this theory seems to be the next evolution of training. It basically says sod periodization and train hard for ten seconds once per week.

Whats the big idea here? Does it have any science or reason or what? Im curious and a little skeptical...but I do appreciate Mike Mentzer as a serious and quality bodybuilding champion of his day!

Should I try this out or stick to my periodized routine and buy a good periodization routine?

The Darkest 1

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