Thread: Periodization Training Cycles..

Who here uses periodization in their training?

I know there are a lot of 5/3/1 followers, SS, Westside, Texas Methed and others..

Does anyone still use generic old school periodization?

I've found a 12 week periodization routine that looks interesting. I'm sure I can perform all of the earlier weeks weight/sets/reps.. though later on it looks brutal. Based on my current maxes, it says it'll add 60lbs to my squat, 40lbs to my bench and 60lbs to my deadlift in just 12 weeks.. I'm skeptical, but I'm always up for a challenge. I would post the link, but I've got less than 15 posts, just google "12 week periodization" and it's the first link that pulls up a spreadhseet calculator..

I would probably add some speed work as well, just so I can do band work and overall, I enjoy speed work..

I've been enjoying my 10 day mini-cycles. 3 on 2 off 3 on 2 off, whereas I train a muscle once every 5 days. Typically I'll do 2 speed days, 1 power then 2 power days and 1 speed day.. as to separate heavy squats and heavy deads to separate sides of the mini-cycle.

Anyways, what are your thoughts on periodization?

As for the "adding 60 lbs to your..." whatever they say, I think that really depends. It's like when ads say "savings UP TO..." or "lose UP TO..." etc. They generally advertise the BEST results yielded in product/program tests. In reality, (and depending on your training experience) the results probably won't be as drastic. 60 lbs on your bench in..how long was it? 10 weeks? is pretty significant, unless maybe you're a complete beginner. You'd probably be lucky to see a 20 lb increase. Aim for reasonable goals so you're not let down. I would think 10-15 lbs on a major lift in 3 months of hard, smart training can be achieved.

Now, back to the discussion topic. Periodization is great! At this point of my lifting (started Sept 2008, but took several months to the point I was lifting even semi-intelligently, and wasn't until June 2009 I was properly "bodybuilding") I don't feel the need to really experiment with advanced techniques like power/rep range/shock or supersets, etc. I understand they can help vary your training and give you extra gains, but I think everyone should spend a couple years nailing the basics...or the basics of advanced lifting! I mean understanding traditional periodization and training in terms of planes of motion and mechanics, which helps you understand how the muscles work in conjunction to move objects in certain ways. This is why I don't like the "muscle group" training style anymore (which I used to do); it ignores the fact that you're working so many muscles at once, and puts all the value on one muscle at a time. For instance, "hamstrings" day ignores other muscles like (depending on your exercises) quads, adductors, glutes, calves, hip flexors, abs, core, oblique, spinal erector (correct name?), back in general, TRAPS!! (ya deadlifts rock!!), forearms, etc. But, that's a different discussion, I suppose.

My point is, until you reach a certain level (which I don't believe I'm at yet...and how much you bench or dead doesn't necessarily reflect your experience), you don't need to go too complicated in your training. Mix up your intensity, rep range, rest time, and maybe tempo week after week in a non-linear but overall culminating fashion (as in build up gradually to a max) and mix up your exercises every month and a half or so with a variety of grips, stances, lifting planes (i.e. seated vs standing; incline vs decline; up vs down) and resistance (i.e. db vs bb vs cable vs bodyweight) and that should keep you gaining steadily.