Thread: My attempt at periodization...

I would still have some sort of heavy, light, med, day instead of them all being the same reps adn sets because it is hard to give 100% on all three days when the loading is all the same.

Originally Posted by P-funk

I would still have some sort of heavy, light, med, day instead of them all being the same reps adn sets because it is hard to give 100% on all three days when the loading is all the same.

On what cycle the 1st or 2nd?

Originally Posted by P-funk

I would still have some sort of heavy, light, med, day instead of them all being the same reps adn sets because it is hard to give 100% on all three days when the loading is all the same.

You really think 3 weeks of training like that would be too much? I would think after 3 weeks when he switches parameters a good bit of the fatigue would be allowed to dissipate since it is a different form of systemic stress when you go heavier.

Even so, he could perform a week @ 90% loads in between phases to allow some of that fatigue to dissipate and then do a week @ 80% after the intensification phase to really let those gains manifest themselves.

Originally Posted by CowPimp

You really think 3 weeks of training like that would be too much? I would think after 3 weeks when he switches parameters a good bit of the fatigue would be allowed to dissipate since it is a different form of systemic stress when you go heavier.

Even so, he could perform a week @ 90% loads in between phases to allow some of that fatigue to dissipate and then do a week @ 80% after the intensification phase to really let those gains manifest themselves.

Please could you give a little example so I fully understand...

Originally Posted by CowPimp

You really think 3 weeks of training like that would be too much? I would think after 3 weeks when he switches parameters a good bit of the fatigue would be allowed to dissipate since it is a different form of systemic stress when you go heavier.

Even so, he could perform a week @ 90% loads in between phases to allow some of that fatigue to dissipate and then do a week @ 80% after the intensification phase to really let those gains manifest themselves.

the only reason I say it is because cycle one is total body. I couldn't imagine taking all of my lifts through the same set and rep range on all three days and expect to be 'balls out' and give them 100% intensity. Even the Starr 5x5 accounts for this with the same rep ranges but varying intensities. Then, in his second cycle he makes the switch to push,legs,pull....now that is fine to train all the same rep ranges because it isn't total body all three workouts.

What I might try would be loading volume like:

Week1
day1- 4x6
day2- 3x10
day3- 3x12

Week2
day1- 5x6
day2- 4x10
day3- 4x12

Week3
day1- 6x6
day2- 5x10
day3- 4x15

Week4- unload (intensity drops by 20% on all lifts. Volume in half)
day1- 3x6
day2- 2x10
day3- 2x15

Week5 (being intensification and switch to push/pull/legs)

I would take out the higher rep stuff on the intensification phase....only work with the main compound lifts....and lift heavier then even 4-6 reps. You can stick with total body and do something like lift every 3rd day (mon, thurs, sun, etc...) and just do a lower, push and a pull exercise and hit it hard.

Originally Posted by P-funk

the only reason I say it is because cycle one is total body. I couldn't imagine taking all of my lifts through the same set and rep range on all three days and expect to be 'balls out' and give them 100% intensity. Even the Starr 5x5 accounts for this with the same rep ranges but varying intensities. Then, in his second cycle he makes the switch to push,legs,pull....now that is fine to train all the same rep ranges because it isn't total body all three workouts.

What I might try would be loading volume like:

Week1
day1- 4x6
day2- 3x10
day3- 3x12

Week2
day1- 5x6
day2- 4x10
day3- 4x12

Week3
day1- 6x6
day2- 5x10
day3- 4x15

Week4- unload (intensity drops by 20% on all lifts. Volume in half)
day1- 3x6
day2- 2x10
day3- 2x15

Week5 (being intensification and switch to push/pull/legs)

I would take out the higher rep stuff on the intensification phase....only work with the main compound lifts....and lift heavier then even 4-6 reps. You can stick with total body and do something like lift every 3rd day (mon, thurs, sun, etc...) and just do a lower, push and a pull exercise and hit it hard.

Okay P, thnx for the feedback. I think I nearly got this now, just a couple more questions firstly, for the loading stage shall I keep all my exercises the same? Secondly, How many sets for the intensification stage each exercise? Thirdly, how long should I do this stage for and what do you reccomend after that... For example a transitional stage, active rest? Then I repeat?

Actually, something I'm trying with one of my clients right now (Which is producing very favorable results) is to work full body 3 times a week, but load the upper body and unload the lower body, or vice versa, each session. This way he is only performing 9-12 work sets each workout.

To "unload" I have him do work with bands, unstable implements, or even some bodyweight exercises. This just help keeps him moving while he's resting in between sets (He's is a strength phase with long rest periods between sets). I got the idea from a book I read by Juan Carlos Santana.

Originally Posted by CowPimp

Actually, something I'm trying with one of my clients right now (Which is producing very favorable results) is to work full body 3 times a week, but load the upper body and unload the lower body, or vice versa, each session. This way he is only performing 9-12 work sets each workout.

To "unload" I have him do work with bands, unstable implements, or even some bodyweight exercises. This just help keeps him moving while he's resting in between sets (He's is a strength phase with long rest periods between sets). I got the idea from a book I read by Juan Carlos Santana.

Sounds interesting...Could you give an example week please? I would love to give it a go. What I need is a book on programmes etc because over here in my gym especially the trainers are extremely crap they have no knowledge at all, thats why I spend alot of time on here to listen to you guys. P-Funk did mention a book called 'Pratical Periodisation' available soon so I will keep my eyes peeled for that.

Originally Posted by Raz

Sounds interesting...Could you give an example week please? I would love to give it a go. What I need is a book on programmes etc because over here in my gym especially the trainers are extremely crap they have no knowledge at all, thats why I spend alot of time on here to listen to you guys. P-Funk did mention a book called 'Pratical Periodisation' available soon so I will keep my eyes peeled for that.

I have 4 different workouts I cycle through. There are 2 upper body dominant and 2 lower body dominant workouts. Since he works out 3 times each week, he gets 2 upper/1 lower one week and 2 lower/1 upper the following week. Here's an example of one workout (I think, this might not be verbatim):

Circuit x 3:
Sumo deadlifts x 5
Standing alternating band rows x 12
Stability ball skiers x 10 each direction
Upper body static stretching

Circuit x 3:
Split squats x 5 each leg
Standing alternating forward band press x 12
Landmines x 12 each direction
Upper body static stretching

Circuit x 3:
Stepups x 5 each leg
Inchworms x 1way trip
Hip flexor and IT band static stretching

Finish with some more static stretching for the hammies, calves, and anything else we might've missed that we have time for. For pure strength goals I don't necessarily recommend a setup like this though. However, in the personal training center the clients are ALWAYS looking to lose body fat. Keeping them moving the entire time and maintaining an elevated heart rate is definitely a means to this end. This way they actively rest the prime movers in between sets of the heavy lifting.