my weird workout!

[HOLLYWOOD]

There is more research to support non-linear (undulating) periodization over linear periodization. I would run an entire macrocycle of both and see which one works best for you~

ive atually been researching these two training principles and every study on linear has said that the 2 main macro cycles is a bad idea because if your current macro cycle is for strength then you tend to loose a little size because your body cannot train at 90% and over for longer than 3 weeks tops and you will go into a state of over training! also because you're not training to grow you wont and you may even risk atrophy! same with when you're in the hypertrophy macro cycle you loose strength! so what better way to use these priciples! put em together! so what do ya think hyper???

[Hypertrophy]

ive atually been researching these two training principles and every study on linear has said that the 2 main macro cycles is a bad idea because if your current macro cycle is for strength then you tend to loose a little size because your body cannot train at 90% and over for longer than 3 weeks tops and you will go into a state of over training! also because you're not training to grow you wont and you may even risk atrophy! same with when you're in the hypertrophy macro cycle you loose strength! so what better way to use these priciples! put em together! so what do ya think hyper???

OK, this is hard to explain on a message board, but here goes: A macrocycle is the largest division and can last up to one year. You should never train for strength/power/hypertrophy/endurance for an entire macrocycle. That would defeat the purpose of Periodization. Periodization is the manipulation in training specificity, volume, intensity, etc. in order to promote long term gains. Therefore, your macrocycle should consist of mesocycles and microcycles. These are subdivisions lasting one week up to several months depending on ones goal. The incorporation of these cycles eliminates the problem you mentioned about running an entire marcocycle of strength, etc, and losing strength or size. You mentioned that after 3 weeks in a strength phase, your body begins to breakdown and you are overtrained. I would then incorporate a 3 week microcycle of strength, then unload or have a one week reduced volume phase to allow for supercompensation and transition into your hypertrophy/power/endurance (whatever you desire) phases. Within this approach I would use an Undulating Periodization (non-linear). A basic example might be:
Weeks 1-8: Hypertrophy Phase
Week 9: Unload
Weeks 10-13: Strength Phase
Week 14: Unload
Weeks 15-19: Power Phase
Week 20: Unload
The duration and type of training in each phase is totally dependent upon the person's goal and their ability to recover and adapt. Trained subjects adapt much more quickly as compared to untrained. You'll need to listen to your body and monitor your progress. This is why keeping a training log is invaluable! Hope this helped?

[HOLLYWOOD]

OK, this is hard to explain on a message board, but here goes: A macrocycle is the largest division and can last up to one year. You should never train for strength/power/hypertrophy/endurance for an entire macrocycle. That would defeat the purpose of Periodization. Periodization is the manipulation in training specificity, volume, intensity, etc. in order to promote long term gains. Therefore, your macrocycle should consist of mesocycles and microcycles. These are subdivisions lasting one week up to several months depending on ones goal. The incorporation of these cycles eliminates the problem you mentioned about running an entire marcocycle of strength, etc, and losing strength or size. You mentioned that after 3 weeks in a strength phase, your body begins to breakdown and you are overtrained. I would then incorporate a 3 week microcycle of strength, then unload or have a one week reduced volume phase to allow for supercompensation and transition into your hypertrophy/power/endurance (whatever you desire) phases. Within this approach I would use an Undulating Periodization (non-linear). A basic example might be:
Weeks 1-8: Hypertrophy Phase
Week 9: Unload
Weeks 10-13: Strength Phase
Week 14: Unload
Weeks 15-19: Power Phase
Week 20: Unload
The duration and type of training in each phase is totally dependent upon the person's goal and their ability to recover and adapt. Trained subjects adapt much more quickly as compared to untrained. You'll need to listen to your body and monitor your progress. This is why keeping a training log is invaluable! Hope this helped?

ya it did help alot actually! THANKS HYPER!