Thread: periodization

what do you mean by pyramid up training?

I try and shy away from performing all the same reps on all the exercises. Some exercises I perform heavier (how heavy depends on the phase of training) and other exercises I perform lighter (again, depends on the phase of training).

patrick

cheers patrick so if you were doing BB bench press and incline DB press you wouldnt do the same rep range for each youd maybe low reps high weight on the BB press and lower weights higher reps on the inc DB press then change it around next workout? do you think there is a benfit in training the same bodypart with different rep ranges in the same workout as opposed to what im doing?

i thought pyramid up training was adding weight to the bar thus rducing reps
so sort of like low weight 12 reps add some weight do 8 rep bit more weight .... and so on till you lift heavy at say 4 reps. prob wrong though

I'm sort of veering towards using different rep ranges for different exercises aswell.

I mean, 14-20 reps may be fine for something like overhead press, but for deadlifts i dont think i could keep my form correct in a set that long.

As for periodization, it varies every program (thats the point, right?). Some of the things i do are:


- Vary the rep range every 2 weeks, usually linear (3x10, 4x6, 5x3).

- Have set days in the week for different training styles (Mon = power, wed = strength, fri = repeated effort).

- Vary rep cadence/tempo, and any other varible i havent changed for a while.


I change the training program each time anyway. I try and make sure the split and/or exercises are different each program, the rep ranges i use are usually slightly different, as are the rest intervals.

Also change the total volume sometimes. From one program to the next, if im going towards higher volume training, ill make the first program 15 sets a session, the next program will be 18, then 22 etc etc.

Seriously, be imaginative. Not just in your current program, but look at where things are going over the course of several and plan in advance.

Originally Posted by dantheman144

cheers patrick so if you were doing BB bench press and incline DB press you wouldnt do the same rep range for each youd maybe low reps high weight on the BB press and lower weights higher reps on the inc DB press then change it around next workout? do you think there is a benfit in training the same bodypart with different rep ranges in the same workout as opposed to what im doing?

i thought pyramid up training was adding weight to the bar thus rducing reps
so sort of like low weight 12 reps add some weight do 8 rep bit more weight .... and so on till you lift heavy at say 4 reps. prob wrong though

oh - gotach on the pyramid up - but that is not really a type of periodization in my book.

I think there is benefit to training the same body part (or as i would classify them as movements) with different rep ranges. in order to do something like this, you need to classify the various rep ranges you use, what they mean and what the goals are for each one. I have rep zones and each zone means something different in terms of what goals it can help me achieve. for example:

Very Heavy (max effort) - 1-3 reps
Heavy (sub-max effort) - 4-6 reps
Moderate/Muscular Endurance (Repetitive effort) - 8+ reps
Power Training - 1-5 reps for lifts/3-10 reps for plyometrics

Patrick