Periodization Cycle - pls can you advise on my exercise program [Forum Archive]

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Periodization Cycle - pls can you advise on my exercise program

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Posted by: marty 600

Hiya Guys,

Hope you can advise me on how to continue my gym workouts.

I read the articles on Periodization - quite an eye opener! I now need to apply to my aims.....

My primary goal is Strength Gain, not body building. I understand I need to lift heavy to get strength gains. However, I'm concerned with how to approach it as a long term project, and avoid burn out. I've got one more week of my "Kickstart" program. I then want to move onto this Periodization Cycle idea.

Can you advise and critique my training Program below. I'm really after ideas on how to vary my Compound exercises within this Periodization cycle idea:

Kickstart Program:
================
3 weeks of Train to failiure. A shock to the system, to get growth going, and strength gains.

Sunday:
Barbell Bench Press
Squat
Ab Crunches
Calf Raises

Wed:
Dead Lift
Shoulder press
Ab Crunches
Calf Raises

Periodization Cycle:
====================
Once a week with Weights.

Week1 - light
Week2 - Moderate
Week3 - train to failure
Week4 - Week off - go for a swim or something cardio!

################################################## #######################
################################################## #######################

Indepth:

Week1 - light
=============
- 10 Reps - Get a good muscle pump and good technique, rather than lift heaviest possible.
- I understand I can't keep using the same compund excercises - I need to keep shocking the body into growth

* Any idea on compound exercises I can do here?

Week2 - Moderate
==================
- 15 reps - Improve on last weeks Exercises?
- Get a good muscle pump and good technique

Week3 - train to failure
==========================
* I understand I need to lift heavy to get strength gains
* I know what excercises I can do here! Its the Periodiaztion stuff I haven't the faintest about!

Week4 - Week off - go for a swim or something cardio!
================================================== ====
* A "working day off!"

Posted by: Witchblade

Don't be afraid to train 3 times a week and up the volume a bit.

Posted by: marty 600

How about these Variations to the Main Compound Execrises I use?

My Biggies:
Barbell Bench Press
Squat
Dead Lift
Barbell Shoulder press
Ab Crunches
Calf Raises

Possible Usable Variations??:
==================

Barbell Bench Press
** Dumbell Bench Presses?
** Can I just alternate between Dumbells and Barbells - as an ongoing Long term plan - say for the 1st year???

Squat
** ????

Dead Lift
** Foward Leg Lunges?
** Any others??

Barbell Shoulder press
** Dumbbell Shoulder press

Posted by: Triple Threat

Two questions. Where are the rows? Why are you emphasizing calf raises?

Posted by: Witchblade

bench: decline, incline, dumbell, barbell, bands, chains, floor presses

squat: unilateral, pistols, split, dumbell, barbell, wall squats, front squats

deadlift: romanian, dumbell, barbell, snatch grip, on plates, sumo, unilateral

rows: inverted, bentover, dumbell, barbell, supported, unsupported, cables

etc

Have you read the stickies and the FAQ?

Posted by: marty 600

Quote:

Originally Posted by Witchblade

Don't be afraid to train 3 times a week and up the volume a bit.

Hiya WB,

Sorry, I'm probably being a bit dense, but what does "up the Volume" mean? Increase the number of Reps? The number of Excercises per session?

This is the main crux of my query - I've only ever done Training to failiure on compound exercises! Ie. Loads of warm up, a couple of Compound exercises hard, then thats it.

Ita been "4/6 Weeks train to failiure" - burning self out - then give up for 6 months!

I'd really like to make weights an ongoing exercise regime, and am in the throws of working out how!

hope you can advise
Martin

Posted by: marty 600

Quote:

Originally Posted by Triple Threat

Two questions. Where are the rows? Why are you emphasizing calf raises?

Hiya TT,

well spotted!

Sunday should have been:
Barbell Bench Press
Squat
Rows
Ab Crunches
Calf Raises

Um.... tried the Barbell Rows - Just couldn't get it!... A killer after Deadlifts/Squats

The Dumbell Rows - Took too long (ie.alternating the hands) and couldn't feel any benefit from the effort and precious time I have in the Gym.

RE:Calf Raises
* Um... I find it a good "filler" exercise, whilst recovering betwen sets. Better than sitting around etc.

Posted by: marty 600

Quote:

Originally Posted by Witchblade

bench: decline, incline, dumbell, barbell, bands, chains, floor presses

squat: unilateral, pistols, split, dumbell, barbell, wall squats, front squats

deadlift: romanian, dumbell, barbell, snatch grip, on plates, sumo, unilateral

rows: inverted, bentover, dumbell, barbell, supported, unsupported, cables

etc

Have you read the stickies and the FAQ?

Hiya Wb,

Comprehensive list!

I was told flat out that - as a hard gainer - I should avoid any isolation excercises, until I've developed a decent mass. I have read the Stickies, but not read the ones about details on isolation exercises.

The Squats, Deadlifts variations look good:
I'll check those out..... I'll also give the Rows another go - minus the heavy weights (so hopefully I'd master the technique this time around!)

However, the Chest Exercises:
The Chest my major weakness. (Puny, weak etc etc...) Should I avoid the Incline and Declines for the time being? (Ie I should avoid the isolation of the diff parts of the pecs)

Or is the targetted exercises, at low weights, a good stimulus to overall growth and improving supporting muscles?

Cheers
Martin

PS:
Thanks for taking the time to reply to my queries!

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