Thread: periodization

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Never really liked the push-pull scheme. To many big compound movements in one day. I mean just look at day one...bench right after squats? I dont know about you but after i do some all-out squats I am pretty spent afterwards. I am not trying to rag or insult you but its just really hard to keep strength going through workout. I usually stick with one bodypart a day.

Originally Posted by jon1234

day 1 push
squat
bench
shoulder press
tricep push down

day 2 rest

day 3 pull
deadlift
bent over row
lat pull down
bicep curl

A better alternative would be Leg/Push/Pull.

It's doable with some adjustment once you get a feel. i would put squats after bench and mil press. You should eventually adapt to have enough energy for a solid squat work out. I generally do shoulders hard before squats and still can kill squats. Lots of compound movements here. That's what's going to give a good solid base of strength and mass. I like it in general.

from all ive read push/pull/legs where you do one bodypart per week is not optimal for a natural trainer. but aside from the routine i really want some input in regards to the periodization aspect, i've never really done periodized routines before.

You should have left out the routine and just posted the rep scheme- everyone is used to critiquing routines, lol.

I settled on almost exactly this rep scheme long ago. (I do 3x12, 3x8, 3x5.) Every time I try a different scheme, I end up coming back. I posted basically your same question on another board some time ago and some old-timers said they've done the same for many years.

This is one form of periodization. There are more complex forms spanning longer time frames, but you don't need them until you've been lifting a long time (years).

One thing I like about this scheme is that you can often set a PR for the given reps, even after the linear newbie gains wear off. For example, on your 10-rep week, you've had three weeks to grow, so you can probably improve your 10-rep-max.

Looks good, dude. Could probably run with this for a good 6 months at least.