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Periodization Question

ForceOneSeven

New member
I've been reading through a lot of logs/Threads here and have found very good information. I've seen a lot of refrence towards workout splits for recomp. etc

I was wondering if some of the more experienced guys here could lay out their periodization schedule over a year? How long do you run each individual program? and what types of exercises/ rep ranges go into each program.

I was thinking about running a recomp log this summer following Norton's PHAT with a nice little supplement stack. I will go into further detail if this threads gets some good feedback. Basically want to know how long you guys would run a recomp and what follows for the rest of the year etc.

Thanks
 
What are you training for, what are your training goals? I train for speed and power, so my form of periodization will likely be different than what you are looking for if it is hypertrophy.

To make things simple, stagnation and accomodation generally occur following 3-5 weeks of doing the same thing. So changing reps, sets, intensities, exercises, every 3-5 weeks is recommended. The trick then becomes how you transition between these changes to induce the desired result.

Jason Cholewa, Ph.D., CSCS
 
Awesome, I train very similarly. I've been following a couple Defranco templates since December trying to increase athletic ability/pure power. However this summer I want to grow so I was planning on dropping weight drastically and instead begin to focus on contractions for hypertrophy purposes. I am currently 22, 6'2 and fluctuate between 185-190 lbs. my goal is to get to at least 205 by the end of summer.
 
You still need to provide a stimulus for growth, so don't drop weight drastically. TUT plays a role, but with higher rep ranges TUT will increase. My suggestion is to rotate back and forth between hypertrophy concentrated blocks (2 x 3 week blocks) and strength concentrated loading (1 x 3 week block).

The strength increases will provide for a greater potential stimulus during the hypertrophy phase, and thus greater gains in size.

Jason Cholewa, Ph.D., CSCS
 
ZiR RED said:
My suggestion is to rotate back and forth between hypertrophy concentrated blocks (2 x 3 week blocks) and strength concentrated loading (1 x 3 week block).

Jason Cholewa, Ph.D., CSCS
Click to expand...


Would you mind breaking this down a bit further for me? As of now I'm planning on running the PHAT routine that incorpates hypertrophy and strength days within the same week.
 
Sure.

3 week block of hypertrophy training:
week 1 3 x 12 reps
week 2 3 x 10 reps
week 3 4 x 8 reps
Change exercises, repeat for 3 weeks.

Then run a 3 week strength block
week 1 4 x 5
week 2 5 x 3
week 3 6 x 2

Then go back to hypetrophy.
 
ZiR RED said:
Sure.

3 week block of hypertrophy training:
week 1 3 x 12 reps
week 2 3 x 10 reps
week 3 4 x 8 reps
Change exercises, repeat for 3 weeks.

Then run a 3 week strength block
week 1 4 x 5
week 2 5 x 3
week 3 6 x 2

Then go back to hypetrophy.
Click to expand...

Do you run this switching between etc over the course of a year???
 
ForceOneSeven said:
Do you run this switching between etc over the course of a year???
Click to expand...

The numbers in the hypertrophy range can be applied to nearly all movements. In the strength phase you will use them on major movements and then probably work in the 4-6 range on ancillaries and higher for core/fixator.

You could run a schematic like this year round. Its a basic layout, and really depends on how you are progressing and what your overall goal is. Incorporating some dynamic work would eventually be a good idea, and even a short (2-3 week) dynamic block to increase motor programming and neurodyanmic rate in order to get a greater recruitment of muscle fibers come the following hypertrophy phase, and thus enhanced growth.

Jason Cholewa, Ph.D., CSCS
 
ZiR RED said:
Sure.

3 week block of hypertrophy training:
week 1 3 x 12 reps
week 2 3 x 10 reps
week 3 4 x 8 reps
Change exercises, repeat for 3 weeks.

Then run a 3 week strength block
week 1 4 x 5
week 2 5 x 3
week 3 6 x 2

Then go back to hypetrophy.
Click to expand...

Nice layout. Could you run a one month cycle of 5/3/1 with say a BBB template then revert to a hypertrophy specific program?

I'm loving 5/3/1 so i don't want to drop it
 
ForceOneSeven said:
Awesome, I train very similarly. I've been following a couple Defranco templates since December trying to increase athletic ability/pure power. However this summer I want to grow so I was planning on dropping weight drastically and instead begin to focus on contractions for hypertrophy purposes. I am currently 22, 6'2 and fluctuate between 185-190 lbs. my goal is to get to at least 205 by the end of summer.
Click to expand...

Defrancos WS4SB would work nicely for your goals
 
Jiigzz said:
Nice layout. Could you run a one month cycle of 5/3/1 with say a BBB template then revert to a hypertrophy specific program?

I'm loving 5/3/1 so i don't want to drop it
Click to expand...

Sure why not? You can just use Jays suggested setxrep for the assistence movements
 
Your could pay Rodja or ZirRed for their services with a personalized training template with focus on personal goals and weaknesses.

Or jump on some 5/3/1...
 
ZiR RED said:
Sure.

3 week block of hypertrophy training:
week 1 3 x 12 reps
week 2 3 x 10 reps
week 3 4 x 8 reps
Change exercises, repeat for 3 weeks.

Then run a 3 week strength block
week 1 4 x 5
week 2 5 x 3
week 3 6 x 2

Then go back to hypetrophy.
Click to expand...

Thanks Red. I'm going to rip this off!
 
JudoJosh said:
Sure why not? You can just use Jays suggested setxrep for the assistence movements
Click to expand...

Seems like a slow way to go; but the way my workouts are programmed now I run the 5/3/1 + BBB and a hypertrophy template simultaneously.

But trying to increase volume to avoid stagnation is damn hard when the BBB is insane on squat and DL day. Also given I work out the muscle groups twice per week.

I hadn't considered splitting them into two phases; i'll give it a try
 
Jiigzz said:
Seems like a slow way to go; but the way my workouts are programmed now I run the 5/3/1 + BBB and a hypertrophy template simultaneously.

But trying to increase volume to avoid stagnation is damn hard when the BBB is insane on squat and DL day. Also given I work out the muscle groups twice per week.

I hadn't considered splitting them into two phases; i'll give it a try
Click to expand...

It's goal dependent. If your goal is strength you would probably modify it such that you are doing 2-3 blocks of concentrated strength and power work for every 1 block of hypertrophy training. You can work frequency tolerance during the strength and power training (i.e.: train each movement 2x per week, with lower volume and lower fatigue per workout) and then work on fatigue tolerance during hypertrophy (once every 5-8 days, but with high volume and high fatigue from each workout).
 
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