Periodization training

  1. New Member
    Christurner14's Avatar
    Stats
    6'0"  179 lbs.
    Join Date
    Jun 2013
    Posts
    97
    Rep Power
    36571
    Level
    12
    Lv. Percent
    81.35%

    Periodization training


    Hi all, was thinking about having ago at periodization soon, I've tried to to some research and I was thinking would it be okay to take this approach....one week 15-20, week two 8-12, week three 5-8 and continue cycling?? Any help would be grat guys thanks!!

  2. Advanced Member
    pistol345's Avatar
    Stats
    6'3"  180 lbs.
    Join Date
    May 2012
    Posts
    517
    Rep Power
    189491
    Level
    26
    Lv. Percent
    41.96%

    There are a lot of ways to do it... but id recommend going for at least 2 weeks at a certain rep range before decreasing. I like going for 2 or 3 weeks at 10-12, 8-10, 6-8, 3-5, 1-3.

    Last time I did that, my bench went up 30 lbs in like 8 weeks. Good stuff
  3. New Member
    Christurner14's Avatar
    Stats
    6'0"  179 lbs.
    Join Date
    Jun 2013
    Posts
    97
    Rep Power
    36571
    Level
    12
    Lv. Percent
    81.35%

    Okay thanks for the help
    •   
       

  4. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.16%
    Achievements Activity ProPosting Pro

    Here is a good read:

    http://articles.elitefts.com/trainin...ization-bible/

    What are your lifting goals, or focus? Size then strength, or strength then size?
  5. New Member
    Christurner14's Avatar
    Stats
    6'0"  179 lbs.
    Join Date
    Jun 2013
    Posts
    97
    Rep Power
    36571
    Level
    12
    Lv. Percent
    81.35%

    Just want to add a little more size and strength to be honest size mainly
  6. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.16%
    Achievements Activity ProPosting Pro

    Ok, so then the majority of your work should be hypertrophy focused. In that, the major training goal should be to add volume over the course of several workouts. You might want to do something like

    Hypertrophy focus 1:
    Week, sets, reps, rest
    1: 3 x 10, 60
    2: 3 x 12, 60 (try to increase reps with same weight)
    3: 4 x 8, 90
    4: 4x 10, 90 (increase reps with same weight)
    5: 5 x 5, 180-240
    6: 6 x 2, 120-180

    I would run the same major exercises all 6 weeks (bench press, squat, deadlift, over head press, etc.) and change the assistance exercises every 2 weeks. Very basic, and should produce some good results for a novice lifter.
  7. New Member
    Christurner14's Avatar
    Stats
    6'0"  179 lbs.
    Join Date
    Jun 2013
    Posts
    97
    Rep Power
    36571
    Level
    12
    Lv. Percent
    81.35%

    Thanks for the help man, Il give it a shot
  8. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.16%
    Achievements Activity ProPosting Pro

    No prob, and to clarify, those setxrep schemes were intended for the primary movements. Assistance and core movements you'll probably want to keep between 2-4 sets and 5-15 reps
  

  
 

Similar Forum Threads

  1. Replies: 2
    Last Post: 01-29-2013, 06:54 PM
  2. Periodization Training
    By TheRockShow in forum Exercise Science
    Replies: 4
    Last Post: 12-11-2008, 04:46 PM
  3. whats your favorite muscle to train?
    By hamper19 in forum General Chat
    Replies: 22
    Last Post: 06-11-2005, 11:11 PM
  4. Periodized training while on cycle?
    By Bas4Lizzife in forum Anabolics
    Replies: 1
    Last Post: 09-15-2004, 10:51 PM
  5. combining DC training with Lyle's periodization
    By Dan in forum Exercise Science
    Replies: 0
    Last Post: 07-13-2004, 04:57 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in