I am learning much about peridization as it applies to bbers.
I am determined to understand and craft my own personal program that splits primary objectives between size and strength.
I would like to plan a periodized system based around an 8 week bulk followed by a 3 week cut, and 1 week of rest/maintenance, for a total of 12 weeks, which is a little shorter than most cycles i have seen.
The primary objectives of the 8-week bulk are to increase size and strength with a current emphasis on size. A secondary objective/benefit is CNS conditioning.
The primary objectives of the 3-week cut are to reduce body fat by 6 to 9lbs, and the secondary objectives of increasing cardiovascular conditioning, tendon strengthening, lifting endurance, and deloading.
I am playing with a few ideas and was wondering if anybody could help point out some disadvantages, advantages or recommendations regarding each option. I have ordered the cycles as recommended by Mel Siff in his 'Supertraining' book.
Option 1:
Weeks 1 through 4: Strength Training - 1 to 5 reps - 2 on 1 off - 6 days total for 4-day split
Weeks 5 through 8: Hypertrophy Training - 8 to 10 reps
Weeks 9 though 11: Endurance Training (3 week cut) - 15 to 20 reps
Week 12: Rest/Maintain - low intensity and low volume
Or
Option 2:
Splitting the 8 weeks of strength and hypertrophy into two smaller cycles:
Week 1: Strength
Weeks 2 through 4: Hypertrophy
Week 5: Strength
Weeks 6 through 8: Hypertrophy
Weeks 9 though 11: Endurance
Week 12: Rest/Maintain
Possible advantages:
· a shorter time between strength and hypertrophy cycles (but total strength training is 2-weeks less)
· very short cycles to keep things interesting
Are any of the programs out there similar to this?
All constructive comments welcome.
I am determined to understand and craft my own personal program that splits primary objectives between size and strength.
I would like to plan a periodized system based around an 8 week bulk followed by a 3 week cut, and 1 week of rest/maintenance, for a total of 12 weeks, which is a little shorter than most cycles i have seen.
The primary objectives of the 8-week bulk are to increase size and strength with a current emphasis on size. A secondary objective/benefit is CNS conditioning.
The primary objectives of the 3-week cut are to reduce body fat by 6 to 9lbs, and the secondary objectives of increasing cardiovascular conditioning, tendon strengthening, lifting endurance, and deloading.
I am playing with a few ideas and was wondering if anybody could help point out some disadvantages, advantages or recommendations regarding each option. I have ordered the cycles as recommended by Mel Siff in his 'Supertraining' book.
Option 1:
Weeks 1 through 4: Strength Training - 1 to 5 reps - 2 on 1 off - 6 days total for 4-day split
Weeks 5 through 8: Hypertrophy Training - 8 to 10 reps
Weeks 9 though 11: Endurance Training (3 week cut) - 15 to 20 reps
Week 12: Rest/Maintain - low intensity and low volume
Or
Option 2:
Splitting the 8 weeks of strength and hypertrophy into two smaller cycles:
Week 1: Strength
Weeks 2 through 4: Hypertrophy
Week 5: Strength
Weeks 6 through 8: Hypertrophy
Weeks 9 though 11: Endurance
Week 12: Rest/Maintain
Possible advantages:
· a shorter time between strength and hypertrophy cycles (but total strength training is 2-weeks less)
· very short cycles to keep things interesting
Are any of the programs out there similar to this?
All constructive comments welcome.