Question about changing amount of reps.

RasPlasch · 11-11-2007, 05:23 PM

I have been doing strength training for 3 weeks now doing 5-6 reps at heavy weights. But I period my weight so its like for bench... 145lbs 8 reps, 155lbs 5 reps, 165lbs 5 reps then 170lbs 5 reps. I haven't stopped making gains during my strength training and I get sore after every workout. So if I'm still getting sore after workouts should I not change to hypertrophy yet?

Another question... How would I period up during hypertrophy. Would it be like 125lbs 15 times then, 135lbs 12 times, then 145lbs 8 times, then 145lbs 8 times again. Or what should I do I am confused.

Witchblade · 11-12-2007, 05:17 AM

That's not periodization. That's a 1 step linear periodization followed by no periodization, but as you're still making gains, you don't necessarily need to periodize your training.

Soreness and progress are (sort of) completely unrelated.

Periodization for strength and hyperthrophy don't differ much for bodybuilders. Powerlifters probably want to try a form of ME and DE though.

**CowPimp** · 11-12-2007, 05:59 AM

You can still see growth between 5 and 8 repetitions. I would stick with is until your gains start to taper off. Then possibly unload and try some more traditional hypertrophy type training (3x10 or whatever).

There are different ways to do 3x10 or 3x8, or whatever you end up doing. You could start at kind of an easy weight and work up over a few sets until you hit at or near a 10RM. You could also use cumulative fatigue and try for the same weight for all the sets of 10.

RasPlasch · 11-12-2007, 02:25 PM

Witchblade, is the type of "1 step linear periodization" that I'm doing OK? Or should I do something that is more effective? What is this ME or DE you speak of?

Witchblade · 11-12-2007, 03:45 PM

Quote:

Originally Posted by RasPlasch

I have been doing strength training for 3 weeks now doing 5-6 reps at heavy weights. But I period my weight so its like for bench... 145lbs 8 reps, 155lbs 5 reps, (1) 165lbs 5 reps then 170lbs 5 reps. I haven't stopped making gains during my strength training(2) and I get sore after every workout. So if I'm still getting sore after workouts should I not change to hypertrophy yet?

1) 1 step intensification phase. You're upping the intensity and lowering the volume. At least that's what I'd be if those are work-outs you're describing. It just occurred to me you could be describing a single work-out. In the latter case, it's not periodization at all. You can periodize programs, but not work-outs.

2) keep doing what works until it stops working. Milk every program dry.

Example of (undulating or whatever you want to call it) periodization you could try after your current program:
week 1: 3x12
week 2: 4x6
week 3: 3x10
week 4: 5x4

11-11-2007, 05:23 PM	#1
RasPlasch Registered User Join Date: Mar 2007 Posts: 422 Photos: 1	Question about changing amount of reps. I have been doing strength training for 3 weeks now doing 5-6 reps at heavy weights. But I period my weight so its like for bench... 145lbs 8 reps, 155lbs 5 reps, 165lbs 5 reps then 170lbs 5 reps. I haven't stopped making gains during my strength training and I get sore after every workout. So if I'm still getting sore after workouts should I not change to hypertrophy yet? Another question... How would I period up during hypertrophy. Would it be like 125lbs 15 times then, 135lbs 12 times, then 145lbs 8 times, then 145lbs 8 times again. Or what should I do I am confused.

11-12-2007, 05:17 AM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,362 Photos: 2	That's not periodization. That's a 1 step linear periodization followed by no periodization, but as you're still making gains, you don't necessarily need to periodize your training. Soreness and progress are (sort of) completely unrelated. Periodization for strength and hyperthrophy don't differ much for bodybuilders. Powerlifters probably want to try a form of ME and DE though.
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11-12-2007, 05:59 AM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	You can still see growth between 5 and 8 repetitions. I would stick with is until your gains start to taper off. Then possibly unload and try some more traditional hypertrophy type training (3x10 or whatever). There are different ways to do 3x10 or 3x8, or whatever you end up doing. You could start at kind of an easy weight and work up over a few sets until you hit at or near a 10RM. You could also use cumulative fatigue and try for the same weight for all the sets of 10.
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11-12-2007, 02:25 PM	#4
RasPlasch Registered User Join Date: Mar 2007 Posts: 422 Photos: 1	Witchblade, is the type of "1 step linear periodization" that I'm doing OK? Or should I do something that is more effective? What is this ME or DE you speak of?