periodization?

[rangers97]

I recently read an article that seemed to make some sense to me, so I decided to attempt to follow its priciples although not to a t. It basically tells you to do 8 weeks at a 10 rep range, followed by 8 weeks at a 4-6 rep range, then a 1-3 rep range, you know basic periodization.

My twist was that I set up a program where I would start the 10 rep phase with below maximum weights, almost like HST training. So if I could do say 225x10 for squat for a set, I would start with like 205x10 for 3 sets on week one, and add 5 pounds every time I get all three sets of 10. So assuming I can do it, by like week 6, I am back at my original 225x10 but for 3 sets now instead of one, then I keep going up as I can.

When the 8 weeks are over, I move to the 4-6 rep range by adding 5 pounds to whatever I ended my 10 rep period with. So for squats, if I got up to 235x10 for 3 sets, then I would start the 4-6 rep phase with 240x6 for 3 sets. So on and so on, then after this 8 weeks, take a week off and go back to the 10 rep phase with a higher starting point...

Now I like this idea on paper, has anyone ever tried a periodized program and can share their results with it? They all seem to say it's a great way to train since you shouldn't be subjecting your body to failure or high intensity stimulus all the time, you need to give it time to adjust to the increasing stimulus. A point was made that if you always try to beat what you did the last time eventually you will fail since it is not possible, which I can kind of relate to as I have been lifting heavy in the 4-6 rep range exclusively for the past almost 2 years and I can say that I do feel a bit burned out by it.

I will conclude by asking this: In my example of squats, if I can do a set of 10 with 225 now, and at the end of 16 weeks (if I were to follow my program and advanced as appropriately) would 3 sets of say 5 at 280 lbs be a significant increase in that time, and is it realistic?

[abarlament]

Congratulations, you've come up with a basic linear periodization program.

As far as your last question, that seems like a significant increase to me, assuming your methods now would not lead you to the same increase.

[Firehawk]

QuiCk question ranger...are you just trying to gather information or what? I keep seeing you posting several different training questions and I'm just wondering whether you're doing any of them or just curious about them or what...

Has your bench moved at all from the 250 x 8 i think you said you were at about 6 months ago?

[rangers97]

well, i haven't even done a bench press in a long time. I was doing inclines for a while, now I have been doing db press for a couple of weeks. The truth is for some reason I can't stick to a routine for whatever reason. I start a routine, do good on it, then something happens where I change my whole outlook and want to do something different. Recently, I reevaluated my training because I think I may have been overdoing it. I was tired all the time, couldn't sleep at night, and although my lifts were somewhat progressing, I just didn't feel right. I came across a periodization approach and thought it might be a good idea to try, you know if I can stick with it, to see if I was perhaps overdoing it.

Also, it never hurts to also see what other people think about things you are wondering about, so I am throwing things out to gather info in a way, but just to learn more in general. I know I mentioned my goals were to get as strong as I can, but for now, I realized this may need to take a back seat to just getting myself back on track. What good is it to lift a real heavy weight in a gym if you can't sleep at night and are tired all the time because of it? I just felt run down and I think my joints also need a rest as I have been working out in the 4-6 rep range for almost 2 years straight.

Sure it sucks doing a db curl with 35 lbs for 12 reps when you're used to doing 65lbs for 5 reps, but whatever, I needed a break


Hope that answers your question

[rangers97]

Originally Posted by Firehawk

QuiCk question ranger...are you just trying to gather information or what? I keep seeing you posting several different training questions and I'm just wondering whether you're doing any of them or just curious about them or what...

Has your bench moved at all from the 250 x 8 i think you said you were at about 6 months ago?

and to be honest, I think I had a stumbling block at 265...couldn't get past that for nothing....

[Klinger]

I spun my wheels for a while, too, trying different things and mixing up my routine too often. Ultimately you need to find something you trust and do it for several weeks before judging it and moving on. If you start the periodization, do it for the full 10 weeks and see if it does what you want it to do.