I’m not sure what you mean.
Periodization is varying through some unit of time doing lighter weights at higher rep to moderate to heavy weight few rep, rather than just aiming the same rep number and progressing in weight.
The classic version is linear periodization - gradually increasing weight and decreasing reps over some period, typically weeks. And some serious lifters get very complicated with macro meso and micro cycles
Another is undulating periodization - basically shifting up and down more frequently rather than that straight progression. Can be daily variations or weekly.
My impression is that some periodization is helpful, especially if at a plateau. I don’t believe any one form is better than the other though? I think I have sort of backed into a flexible irregular undulating periodization … I just sort of go with what I feel I haven’t done in a bit. Probably not a best practice to maximize gains but a best practice for keeping me doing it.
I’m not that scientific. I just try to increase my weights, keeping my reps up. I will switch to a different exercise (e.g. db vs bb for chest) every so often. I’m sure that if I had a dedicated trainer to plan a program for me, and to keep me honest, I would have better gains. That’s what I’ll do if I ever get the confidence to compete.
@Dr_Paprika - how about you? I know you vary but methodically?
I find, after years of lifting, if ai try something new I can make progress for 4-6 weeks then plateau.
So I try to take a few days off after every 4-6 weeks. Then I do a similar but different program.
There are many specifics but I will keep this light.
To work out often you can divide into body areas (typical: 1. Legs 2. Triceps and chest 3, Biceps and back 4. Other)
Or how muscles move weight: Push/Pull/Legs
Or Upper/Lower/Push/Pull/Legs, etc.)
I switch between systems.
Best book for explaining program design and giving you many effective routines:
The Muscle Ladder
I guess that’s the periodization question. You sound like you are doing 4 to 6 week blocks. There are schools of thought that have those blocks very methodically laid out cycling through the poles of higher rep lower weight to low rep high weight rotations. Is your similar but different set up like that?
Not really.
I do alternate reps and volume and weight but not in a highly programmed or systemic way. It does change every few months though.
Thanks. Honestly if you don’t take the concept seriously I don’t know who would!
I do. But I’m not a novice lifter. I have hit most of my heights.
You can hit everything in him one lift.
Trap Deadlift, increasing singles until daily maximum (strength)
Take 60-75% of that, and do singles for volume (hypertrophy)
Go to one plate each side and jump (power, ballistics)
And the question is if you do those all as part of one session, alternating days, alternating weeks, or as a focus for six or so week blocks. Are you moderately strict with following a plan approach or are you flexible, each day doing what feels right to you to do that day?
My WAG is that doing the variety matters a fair amount and that which way to get there matters most in regards to which approach fits best for the person: some people do best keeping a rigid plan and others by a daily assessment.
FWIW on RT days I have some general structure that I mostly stick with but mostly make it up as I go. Lately my general structure is skills focused first (rings of skin the cat, attempts at levers, els, dip and pull ups - those are outside) then inside and balance disc stuff, then plyometrics, then explosive, then strength. How much of each and what of each based on the moment. One day a lot more mace movement, so on.
Newest toys coming today or tomorrow are fat grips and a rope for the inside pull up bar. Also trying to do more pull up variations.
Clearly not a novice! But I suspect maintaining your level requires the same focus that many need to get beyond newbie gains in the first place!
Not at all. Far less.
Glad to hear. Part of me is surprised. You have a high level of strength and we are at ages where, well the wind is no longer at our backs for strength progress. Part though also recognizes that maintaining takes less stimulus than growing. And experienced not losing much of the lesser amount of strength I have with relatively little investment during my marathon training period two years ago. So it shouldn’t be such a surprise.
It is true I am not trying to maintain but to build strength where I can. When this has worked it was due to new exercises or areas I did not previously emphasize. I won’t lift more now than I did fifteen years ago in the big three.
But maintenance is much easier than building.
Warning. This post runs the risking of coming off like a “what do ya bench?” bro bit, but I am curious and have some expectations … it definitely is more addressed to those who are the more committed to fitness folk.
It is inspired an an article in The Atlantic mocking Hegseth’s hypocritical (shocking I know!) crap form as he does one of several common fitness challenges, this doing 100 pushups and 50 pullups in ten minutes of less. The actual challenge requires completing in proper form, which he apparently in what he chooses to show off, does not have. (I also think he is lying about what he did even with crappy form, no effing way.)
Still it is a fun challenge as a one time thing! Hardest part for me was not getting confused on my counts! Then the last few sets of pullups were tough. If I counted right (I started out planning on sets of 5 pullups and 10 pushups ten times but mindlessly started do 10 and 20 after the first few before realizing it) I made it under ten minutes but harder than I thought it would be.
The other one that I haven’t done in years but am going to do again to see if I can make it is the Bring Sally Up push-up one. That’s with isometric holds to Moby’s Flower. Here’s a link that I’ve used before and will use this time.
The holds are what kill you.
My WAG is that @beowulff will be the one of the regular crowd here to rock these. I suspect that @Dr_Paprika, despite some CrossFit background (which overlaps with the high density of work output required in these two challenges) will, as I am imaging, a bigger guy, find it harder. Not sure about @Moriarty …
They definitely are guy oriented challenges, focused on upper body strength endurance relative to total body weight. Still if any of our women fitness regulars are game they should give them a go too!
These challenges are just a bit of goofy fun. To emphasize yet again, even a little strength training provides huge healthspan impacts, and aiming to do these things is just silliness for those of us who have this sort of training as a hobby, IMHO not of real benefit.
Ugh, now I need to deliver!
I’ll do pushups tomorrow, see how they go. I typically do my pull-ups from a ‘dead hang,” but I know I can’t do 50 in 10 minutes that way. On Monday, I’ll see how many I can get keeping my arms slightly bent.
FWIW. Just tried. Did NOT complete Bring Sally. Only to 2:17. The holds are killer! I am not surprised.
As to the pullups. Don’t kip at least! 
Two things I suck at: endurance and strength.
I could try, but I’m not sure how I’d do with the challenge. Especially the pull ups: I’d probably do 3-5 at a time.
I just did 100 pushups in 6:38.
My left wrist was really the limiting factor.
Which is great!
The “challenge” though is doing both 100 pushups and 50 pullups in ten minutes or less. All in good form. For me at least the pullups were the harder portion. Not sure for you with your doing wipers pretty well.
Oh.
Well, I don’t think I can do that. I’ll have to get an idea of how many decent pull-ups I can do.