Thread: periodization:strength phase?
04-23-2005, 05:10 PM #1
should the strength phase in periodization training have reps in the range of 4-6 or lower??? each time i read about this training it's different rep ranges involved, ive read 4-6 which is higher than i thought for this phase, and ive read like 2-4 so which will offer the optimal range to gain strength, and to be effective when the hypertrophy phase comes into play...?
04-23-2005, 05:20 PM #2Anabolic Member
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personallyOriginally Posted by HOLLYWOOD
when i went back to hypertrophy training all my #'s were up in the 8-10 range.
that's my experience with it.
it was two sets of WU's for the first exercise then 2-3 sets of 4-6 on 3 exercises with no WU's on the last two movements. sorta like max-ot training
04-23-2005, 05:20 PM #3
Honestly, I'd try to keep it to 2-4. If you go up to 6 it's not a big deal, but I'd try to hold it to a max of four reps.
04-23-2005, 06:07 PM #4
do 4-6 reps, train hard for 8 weeks then take a week break then repeat, i find this works best for me
04-23-2005, 10:32 PM #5
Strentgh phase maybe six on the first or warmup set but 3 or 4 on working sets.
04-24-2005, 01:58 AM #6
do you guys think the HST(hypertrophy specific training) whcih is basically like non-linear periodizatin where you change rep ranges every week like this; each coma represents a week... 15reps,12,10,8,6,4,2, week off then up weight slightly for next cycle, or is the straight 4-6 weeks hypertrophy and 4-6weeks strength more effective in adding mass???
04-24-2005, 07:44 PM #7
04-24-2005, 07:53 PM #8Originally Posted by HOLLYWOOD
i do 3-5 reps on heavy cycle
and 8-12 on mod/leaning out cycle.
04-24-2005, 08:11 PM #9Originally Posted by taiboxa
so are you saying that a month cycle (give or take a couple weeks) of just strength training and then a months cycle of just hypertrophy training would be the best approach to take with periodization to increase muscle mass???
also using this approach, how many sets should be used in each phase???
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