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.