Thread: periodization help please
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05-18-2008, 09:20 PM #1
periodization help please
I'd like some opinions from people who understand periodization. Here is a sample of a 6 week training block. Goals are size and strength. Exercises will be compound, bench, D-bell bench, squats, hack squats, front squats, bent over b-bell rows, pullups, lat pulldown. I workout 3 days a week.
Week one is a high volume low intensity week.
Bench 6 reps, flyes 15 reps, bench 25 reps, in a superset fashion, no rest between supersets.
back and legs will be same sets/reps
Week two, medium volume medium intensity:
2-5 sets 10-12 reps, 90 sec rest
Week three, medium volume medium intensity:
2-5 sets 8-10 reps, 2 mins rest, a little more weight than week 2
Week four, high intensity medium volume:
4 sets 6 reps, 2 mins rest
Week five, high intensity, low volume
6-8 sets 3-4 reps, 2 mins rest
Week six, active rest, 2 sets 12 reps, recover week, then repeat.
opinions please?
Thanks,
DonLast edited by .45Caliber; 05-18-2008 at 09:29 PM.
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