Time to start periodization?

[urbando]

OK, I've read some of the links provided by members on this subject, and found them confusing as hell. Here's my current status:

In January I started a 3 day split - MWF, push, legs/abs/pull. Have been doing the following.

Monday - Push
DB press - 2 x 5
Incline DB benc - 2 x 5
Flat DB bench - 2 x 5
Fly machine - 2 x 5
Dips - 2 x 10
Overhead cable pullovers - 2 x 5

Wednesday - Legs/Abs
Machine calf raises - 2 x 5
BB squats - 2 x 8
Ab machine - 2 x 15
Vertical leg raises (knees to chin) - 2 x 20

Friday - Pull
Chin ups - 2 x 10
Yates rows - 2 x 5
Bent over BB row - 2 x 5
Lat pull down - 2 x 5
Curls - 2 x 5

All of the above with as heavy weight as I can handle. Have moved up in weight since January, but find some exercises stuck at certain weights. Workout lasts 50 minutes. Protein shake and creatine post workout. I have increased weight by about 15 pounds during this time, and muscle size (especially lats) has visibly increased. I'm 51, 6' 2", 190 lbs. with small bone structure.

So the question: is it time to take a breather? A week of light weights? A week in Barbados? Is that how periodization works? Two weeks? Just ignore the concept and keep to my current schedule?

I've been reading this board for 6 months, and the accumulated wisdom of its membership finally convinced me to abandon the MWF full body workout I had pursued for two years with little more than toning to show for it. So I'm ready to heed advice regarding this "taking some kind of break" stuff. I find the weight lifting regimen a lot easier to follow than the gallon of water, 6 small meals a day nutritional aspects of fitness, but have adopted these tenets to the best of my current ability.

Thanks to all for their insight, advice, and encouragement to others, which I've read for many months and have learned from.

[jgriffith]

I think everyone can benefit from 7-10 days off after going at it for a couple of months, especially with high volume and tremendous intensity. Take some time off definitely wouldnt hurt, barbados? why the hell not, I'm going to Jamaica on monday, thats after about 10 weeks of gettin after it, I'll be making the most of my R&R. I look to really get back in the grove when I return and will be expecting some renewed energy and drive. Good move on the split after doing the full body thing to begin with.

I REALLY RECOMMEND KEEPING A JOURNAL HERE! :

[urbando]

Thanks, Griff. Going to Barbados is only something I'd like to do, but will probably never be able to afford. As I have access to a military gym, working out is one of the few things that doesn't cost me anything. I take it that a week off from all lifting is the idea with periodization?

[physelite]

Originally Posted by urbando

I take it that a week off from all lifting is the idea with periodization?

Periodization is a form of planning your workouts. This means that you plan your workout toward a specific goal: increased strength, muscle size, power, etc. over a period of workouts, weeks, month, and years. Check out the books Periodization Breakthrough by William Kraemer and Steven Fleck or anything by Tudor Bompa for more detailed information. Their books are available at Amazon.com.

Taking a week off from training or decreasing the number of sets and reps you perform for a week or two is a segment of a periodized workout plan. These 'off' weeks are often done every 4 weeks or so to promote rest and recovery.

[Kyle C]

Periodization is a much more complicated subject then training several wks then taking some time of 'rest'.

One thing to say, from what coaches and scientist i've studied, none of them suggest completely recovery. They all suggest 'active' recovery, which can be done in several different ways.

By basicly training like you are doing, then taking a wk off your doing nothing but a regular training program.

Periodized programs ramp volume, frequency, density, impliment several training tools over a course of several wks. Its a rather complicated subject, i have a 9 page article coming out in Mind N Muscle in May on the subject.

Kc

I for one, would be interested in the link on that article, Kyle.

[Iain]

Me too Kyle, just getting in to this idea.

[Kyle C]

I'll pos the link when its ready.

Kc

[urbando]

I was afraid it was a bit more complicated than "taking a week off". I'll wait for your article, Kyle, and thanks. In the meantime, guess I'll keep on pushing.

[Met!]

Check out the books Periodization Breakthrough by William Kraemer and Steven Fleck or anything by Tudor Bompa for more detailed information

Anyone read Tudor Bompa's "Serious Strength Training", any good? opinions?

[orestes]

Are overhead pull-overs considered a "push" movement?

[Kyle C]

Tudor bompa's ideas are good, but they are heavily outdated.

Kc

[urbando]

orestes, I do overhead triceps pullovers on the cable machine instead of triceps pressdowns, as many folks seem to do on that piece of equipment. Feels like I get a better ROM doing them overhead . . . either way seems to be a push movement, like dips.