periodization training?

[Mallet]

Do any of you PL or weight lifters still use periodization training? and what are the different stages? 2 weeks light, 2 weeks medium, 2 weeks heavy, 1 week off repeat? or 4 weeks, 6 weeks cycles?

[itsallmental]

keep it heavy all day every day bro, no light days.

[kdawg21]

no..... bad idea, your nervous system can only handle so much heavy work before you stop making gains and actually start to regress........ thus the whole point of periodized training, if you want to look back through the topics there should be one that I started pertaining to periodized training, you may find some useful information there.

I would suggest a rotating heavy day with lots of plyometric work, and then a separate high-volume, hypertrophy phase lasting 6-8 weeks. But thats just my humble suggestion.

[Mallet]

Thank you...

[phreezer]

This is a yes and no answer... We change our core exercises so the muscles we train are hit from a slightly different angle every workout to avoid over training...We have one heavy day a week and one light day (a form of periodization) However, week in and week out, we go Heavy at least once a week. This is because (and no offense to you body building guys) Our level of General Physical preparedness is much higher when it comes to recovery. We train our bodies to adapt to the higher volume that we push on ourselves. Where BB's tend to train a body part once a week, we hit it twice. And usually for heavier and longer workouts. We do more volume, but you guys do Waaay more reps. It's very different training methods that we as groups use to meet our goals, as we train for strength and you train for size. We will stay on a heavy meso cycle for weeks and weeks before we drop the poundage down again for a week or two... I train a hybrid west side and hybrid Metal Militia training style. So while I use periodization principles in my workout. I still train HEAVY at least one workout per muscle group a week.

[Mallet]

Thanx phreezer! what would your common routine look like? and do you squeeze in arm workouts etc, or calves...supporting muscle groups etc?

[phreezer]

For a modified West Side routine geared more for BB's it would be something like this.....

* (-)Low Incline Barbell Press/ Closegrip/ 5 Board Closegrip
Dips (Low Chest Dips Followed by one set of Tricep Dips)
Dumbell Extensions
(-)Seated Military Press
Dumbell Overhead Press
Barbell Rows
(-)Pulldowns
Upright Rows
(-)Barbell Curls
Dumbell Curls
Forearms (one superset of wrist curls, reverse wrist curls, and twists)

Session B (Thursday):

(-)Decline Dumbell Press
Flat Flys
*Push Press
(-)Pullups
Low Cable Rows
Lateral Raises (rear, followed by side), Rotator Work (front, side, and rear)
Skull Crushers
(-)Barbell Curls
(-)Pushdowns
Hammer Curls
Forearms (one superset)

Session C (Tuesday):

*Squats
*Goodmornings
*Cleans
Hack Squats (Old school barbell style are my favorite)
Straight Leg Deadlifts
Calves
Reverse Hypers
Abdominals
Obliques

Session D (Friday):

Box Squats (lighter)
*Deadlifts/ Trap Shrugs
Front Squats
Glute/Ham/Calf Raises
Donkey Calves
Reverse Hypers
Abdominals
Obliques

[morfeuss]

hie
me for the volume it depends on my actual form, if on a day im not feeling good, i diminish the tonage and do more reps.
but i go to max on every fridays so that the next week i can work on 80% of my max.
but also you must know what u are preparing for... then you plan for the comp.
example 4 month before come u work 70% of max on 5 x 5 reps of exercises.
2 month before 85% of max
1 month at 99% 1 time and going down to do some reps.
and 1 week before inverted pyramid training.

i dont think you should be following a fixed cycle, it all depends on how you feel 1 min before gripping the bar!
also the perios of the year.
but still you should target a fixed weight that you should progress yearly and try to split it in the trainings.

[Hit-That]

Do any of you PL or weight lifters still use periodization training? and what are the different stages? 2 weeks light, 2 weeks medium, 2 weeks heavy, 1 week off repeat? or 4 weeks, 6 weeks cycles?

10-12 week training cycles. I start out light and progressively increase the weight until the final week.

I know a guy who uses the "wave" system of periodization. It would be like three to four week mini cycles that make up a 8-12 week training cycle. Something like this:

Week1-70%
Week2-80%
Week3-90%
Week4-75%
Week5-85%
Week6-95%
Week7-80%
Week8-90%
Week9-100%
Week10-85%
Week11-95%
Week12-105%

[Mallet]

Thanx for all the advice gentlemen. I think I can take something from everyones advice here and calaborate it to make up a good routine.

[builtthekid]

**** i change my workout up every 4 weeks perimid and whatnot
im sore as hell right now.