Periodization Training for Bodybuilding - AnabolicMinds.com

Periodization Training for Bodybuilding

  1. The Engineer's Avatar
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    Periodization Training for Bodybuilding


    This might sound stupid, but any help would be greatly appreciated.

    I picked up Periodization Training for Sports by Tudor Bompa and I was about to give it a but I've been searching for periodization programs for bodybuilders and can't find any. I know there's 5/3/1 but it doesn't really interest me. I'm more looking for a program (or at least somewhere where I can build one) that would incorporate periodization principles in a 4 day split preferably hitting upper and lower body twice a week.

    I found this, but I'm skeptical

    Bodybuilding Workouts - An Advanced Bodybuilding Workout That Uses Periodization

    Also, does periodization training account for progressive overload?

    Thanks.

  2. amarula's Avatar
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    Poliquin talked about non-linear periodization for bb. You can search for it in his website
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    Quote Originally Posted by amarula View Post
    Poliquin talked about non-linear periodization for bb. You can search for it in his website
    I saw this article (http://www.poliquingroup.com/Article...tion_for_.aspx) but there was no template/guideline.
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    So for the following:

    Functional Hypertrophy
    Weeks 1-3: 8 reps (accumulation)
    Weeks 4-6: 5-6 reps (intensification)
    Weeks 7-9: 6 reps (accumulation)
    Weeks 10-12: 3-4 reps (intensification)

    How many sets per reps are we talking?
  5. amarula's Avatar
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    Quote Originally Posted by The Engineer View Post
    So for the following:

    Functional Hypertrophy
    Weeks 1-3: 8 reps (accumulation)
    Weeks 4-6: 5-6 reps (intensification)
    Weeks 7-9: 6 reps (accumulation)
    Weeks 10-12: 3-4 reps (intensification)

    How many sets per reps are we talking?

    I'm not a specialist but I think something between 50-100 total reps for each muscle group (if you are targetting size increase). You just have to choose how many diferente exercises to hit those numbers.
    Some of the most used programs as GVT, GVT advanced, the 5x5, EDT target those total reps for hypertrophy. If you want to start accumulation phase you have to go with more volume (total reps number higher), when in the intensification phase go with less volume (for exemple the 5x5 program normally equals 50 total reps).
  6. FL3X MAGNUM's Avatar
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    I'd try an advanced DC 4 day split.
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    Quote Originally Posted by FL3X MAGNUM View Post
    I'd try an advanced DC 4 day split.
    I saw the article on T-Nation, and after looking around a few forums, it's not really recommended to do a 4 DC split.

    I think I might try 5/3/1 and then go to 8/6/3.

    I'm simply looking for a 4 day program (mon, tue, thurs, fri) that hits upper and lower twice a week that includes some periodization principles.

    I would build one, I just don't really know where to start.

    I was thinking about using this: http://www.aworkoutroutine.com/the-m...rkout-routine/ as a template and incorporating periodization into it.

    Thoughts?
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    In the meantime, I'm going to try an 8 week cycle of HST and see how that treats me.
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    I've had good results running a modified block periodization with my clients. We use blocks containing 3-5 micro cycles with specific objectives for each block, and generally working extensively to intensively in each block. Each subsequent block builds off the adaptations/gains from the previous block of training.

    I'm guessing your overall goal is hypertrophy?
  

  
 

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