Periodization in training

**run_n_fool** · 01-14-2009, 01:09 PM

Who uses this technique? Anyone? I've been trying to do a lot of reading here and I never see or hear of anyone taking a recovery week.

I've lifted for many years, and also done endurance sports like triathlon, marathon running, adventure racing, and in most of the other sports it is quite common to do 3-4 weeks with a progressive build in intensity followed by a week or two with very little intensity to allow the body to recover.

I work each body part 1x per week and around 12 sets or so for the bigger body parts, so it is possible that on that type of schedule I do not need the rest week, but I'm curious what others are doing.

**AdamGH** · 01-14-2009, 03:05 PM

A week seems a bit long imo. It is quite common for people to occasionally take breaks. I think it is great thing to do for your body physically. Once every couple months Ill take 3 days off in a row and sometimes ill work it so 2 days off in a row for a couple weeks. I am in the gym normally 6 days a week. As I get older, these breaks seem to help me stay in shape and not beat up my body so much.

**AdamGH** · 01-14-2009, 03:07 PM

also, take a look at the slingshot training system. it is similar to what you are talking about.

http://forums.steroid.com/showthread.php?t=348723

**run_n_fool** · 01-14-2009, 03:36 PM

thanks Adam, i'll look at the slingshot sytem.

i'm not actually talking about taking a week off though, i simply mean a week of reduced intensity.

so if for example during the build phase you are doing 12 sets for chest and pushing increasing weight/reps/negatives or whatever to bump the intensity, on that 4th week you'd maybe only do 9 sets and use a lighter weight so as to let the body have an active recovery week.

does that make sense?

**run_n_fool** · 01-14-2009, 03:37 PM

PS: is that chick in your avatar ChickenTuna or whatever her name is? she has a smoking bod!

**TheJuicer** · 01-14-2009, 06:10 PM

A couple of guys in the gym I go to do exactly what your talkin' about. They have a week where they do 135lbs. on bench. They never take a week off just a light week every other month for a week.

**AdamGH** · 01-14-2009, 08:27 PM

Originally Posted by run_n_fool

PS: is that chick in your avatar ChickenTuna or whatever her name is? she has a smoking bod!

ya, from bodybuilding website

**AdamGH** · 01-14-2009, 08:28 PM

Originally Posted by run_n_fool

thanks Adam, i'll look at the slingshot sytem.

i'm not actually talking about taking a week off though, i simply mean a week of reduced intensity.

so if for example during the build phase you are doing 12 sets for chest and pushing increasing weight/reps/negatives or whatever to bump the intensity, on that 4th week you'd maybe only do 9 sets and use a lighter weight so as to let the body have an active recovery week.

does that make sense?

Ya, that pretty much the slingshot setup. lot of people do it successfully. ronnie has names for them though. like deload phase and whatever...

**MuscleScience** · 01-14-2009, 08:40 PM

I write periodization programs, I use them too. Sling shot is pretty good, its a bit complicated for me to follow. But a lot of thought went into its design.

**run_n_fool** · 01-15-2009, 10:26 AM

I am glad to see I am in good company then. WHatever works I guess. I have a tendency to go too hard for too long and then wonder why my gains get stale.