Periodization Training for Bodybuilding

Grayson

Grayson

Well-known member
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

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Also, does periodization training account for progressive overload?

Thanks.
 
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?
 
The Engineer said:
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?
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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).
 
FL3X MAGNUM said:
I'd try an advanced DC 4 day split.
Click to expand...

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: Invalid Link Removed as a template and incorporating periodization into it.

Thoughts?
 
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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