Linear periodization

[luex]

Has anyone heard of the shortcut to size program provided by Jim Stoppani? It follows a linear periodization pattern...as your volume goes up your weight goes down...low volume-increased weight. The volume progressively gets lower and lower throughout each micro-cycle(week). Just curious if anyone has heard of his program?? I've followed past linear periodzation routines before and was just curious if you guys thought I'd be better off creating a routine for myself following the linear periodzation rules...working on my weak points (Chest, arms)...or to continue along with this program as I'm just starting week one. The goal being to gain as much muscle mass as possible..not too worried about strength gains, but I know that strength must be increased to provide progressive overload.

The program is 12 weeks long... it goes through 4 micro-cycles before being recycled.

 

[JC456]

Linear progression is the dream.

Light days, variations, cycling, stagnation, injuries, hating the barbell, life and your own weak body is the reality.

 

[Docd187123]

Linear progression works for rank novices, beginners, and those coming back from long layoffs. Any other class of lifter will only suffer slowed progression.

I've not looked at this program for quite some time so not 100% familiar with it but Jim Stoppani is about selling supplements and pipe dreams first and foremost. All I remember about his programs is that they suck for the most part. That doesn't mean you can't progress on them, just that there are a ton of better options out there.

 

[luex]

What would you consider to be more for an experienced lifter? I've followed routines and have made my own a few times...just not sure which is more optimal....definitely need help here guys I'm stuck in a crossroad on if I want to follow this routine or make my own...suggestions on making my own also would help. Really trying to pick the best route here that'll help me gain mass as fast as possible.

 

[Xlgx]

What would you consider to be more for an experienced lifter? I've followed routines and have made my own a few times...just not sure which is more optimal....definitely need help here guys I'm stuck in a crossroad on if I want to follow this routine or make my own...suggestions on making my own also would help. Really trying to pick the best route here that'll help me gain mass as fast as possible.

Have you tried DC training?

 

[Docd187123]

What would you consider to be more for an experienced lifter? I've followed routines and have made my own a few times...just not sure which is more optimal....definitely need help here guys I'm stuck in a crossroad on if I want to follow this routine or make my own...suggestions on making my own also would help. Really trying to pick the best route here that'll help me gain mass as fast as possible.

What's your training history like? What are some of the numbers you're puttin up? How many days a week would you like to lift?

 

[JC456]

What's your training history like? What are some of the numbers you're puttin up? How many days a week would you like to lift?

I think this is very relevant. If you're just small and weak all over you don't need specialisation. Conversely if you're putting up good numbers and are big and lean then I'd honestly expect you to know what's worked for you at this stage.

 

[luex]

21
Been lifting for a few years
190lbs
12%bf
6'2
Bench max-275x1
Squat-315 x5
Deadlift max-495x1
Not sure where those stats would put me.. @JC456 I know what works for me, but why not always be seeking a better means of training? I don't think that at all correlates with how experienced you are..you should always be trying to find a better ways to do something to make it more sufficient in terms of progress. Do you really think pro bodybuilders just say OK well this works for me so I'll just stick with this kind of training routine forever...obviously it's good to stick with something for an extended period of time, but to not be continuously looking for ways to do something better is just down right stupid in my opinion..
@Xlgx I've never tried DC training I'm more use to the split style...would this be more optimal for me? Seems I'd have more frequency.

 

[Xlgx]

D.C. Two way split is a power building program that when followed properly including diet and cardio will put mass on u.

 

[JC456]

@JC456 I know what works for me, but why not always be seeking a better means of training? I don't think that at all correlates with how experienced you are..you should always be trying to find a better ways to do something to make it more sufficient in terms of progress. Do you really think pro bodybuilders just say OK well this works for me so I'll just stick with this kind of training routine forever...obviously it's good to stick with something for an extended period of time, but to not be continuously looking for ways to do something better is just down right stupid in my opinion..

I think you've misunderstood, and you appear to be quite angry. So I don't know if this is going to be worth my time but... here goes...

While you're correct in that you should be looking for ways to improve things that need improving, you should however based that off what HAS BEEN WORKING.

So:

Make some progress
Assess what has worked
Make minor changes if needed
Repeat

Jumping from one approach to another isn't sensible.

 

[Docd187123]

21
Been lifting for a few years
190lbs
12%bf
6'2
Bench max-275x1
Squat-315 x5
Deadlift max-495x1
Not sure where those stats would put me.. @JC456 I know what works for me, but why not always be seeking a better means of training? I don't think that at all correlates with how experienced you are..you should always be trying to find a better ways to do something to make it more sufficient in terms of progress. Do you really think pro bodybuilders just say OK well this works for me so I'll just stick with this kind of training routine forever...obviously it's good to stick with something for an extended period of time, but to not be continuously looking for ways to do something better is just down right stupid in my opinion..
@Xlgx I've never tried DC training I'm more use to the split style...would this be more optimal for me? Seems I'd have more frequency.

Just basing on numbers and nothing else, you're lrobanly an intermediate lifter. This means you cannot recover workout to workout like many linear progression programs call for. These kinds of programs don't take accumulated fatigue into account.

You said your goal is mass? You're not concerned so much with strength?

 

[luex]

Not mad man haha sorry if I came off that way, just saying @JC456 definitely wouldn't get just trying to make you see a different perspective, but maybe misunderstood ya. I know that jumping from different approaches isn't sensible that's kinda why I asked you guys for advice on what would be the best routine to do. Still not 100% sure which approach you are suggesting? Split? DC training? I've looking into a split that would kinda work towards my weak points..
back
chest/shoulders
legs
rest
arms
rest
@Docd187123 yes overall mass is my main concern as I have plenty of room to fill in my frame. Not concerned with strength, was just telling my stats so he could get a better sense that I'm not just fresh off the street...easier than telling him my body measurements..LOL I have uploaded pics in previous threads though.
What are you guys honestly suggesting? I'm really open to trying any type of training routine that you guys think would work best.

 

[luex]

Looking at this DC training program currently...actually thinking about giving it a try...I can make it in the gym 7 days a week although I know that isn't optimal for progress just giving you guys a platform to base off of....not worried about making it there just how many days should I actually be training.....the rest periods for the DC program seem to be a lot if you have two consecutive days in a row off...if you don't I just misunderstood. Does it go....?
A
Rest
B
Rest
A
Rest
B
Rest
A
Rest
B
Rest -Recycle
orrrrrrrrrr.....
A
Rest
B
Rest
A
Rest
Rest
B
Rest
A
Rest
B
Rest
Rest

 

[Xlgx]

Yes ^^^ the home for D.C. Training is intensemuscle.com
Read all the stickies by its creator Dante trudel aka doggcrapp (D.C.)

 

[luex]

Thanks man @Xlgx definitely will give this program a shot. Hoping to add as much mass as possible...what do you guys think of Dorian Yates training style?? I had a conversation with a guy who basically swore by it for natural lifters..I've heard bad remarks about Dorian but never looked into his training regimen just because I've also heard a lot of people say he trains "stupidly" ....my buddy was looking at the blood and guts training program.

 

[Mayne]

1 working set until failure? If that it's not optimal

 

[luex]

Isn't that what the D.C. Program is...? 1 set each excerise until failure spaced with rest pauses

 

[Mayne]

I am really not familiar with DC but blood and guts had 1 set until failure from what I remember it is also the Mentzer brothers' approach that had been proven to not be optimal compared to multiple high intensity working sets short of failure like 3x6 etc. I think a video was posted recently from the Ric Dresin channel with a biomechanically educated guest pointing out inferiority of the "until failure" training, look it up here on meso if you want. I have personally tried both and prefer higher volume divided into multiple sets instead of 1 all out especially on compound movements I may do an AMRAP session once in a while that's it really... Unless of course you do many singles that is a lot different compared with what you have in mind.

 

[Xlgx]

Thanks man @Xlgx definitely will give this program a shot. Hoping to add as much mass as possible...what do you guys think of Dorian Yates training style?? I had a conversation with a guy who basically swore by it for natural lifters..I've heard bad remarks about Dorian but never looked into his training regimen just because I've also heard a lot of people say he trains "stupidly" ....my buddy was looking at the blood and guts training program.

Dorians program is solid imo. There are a couple of versions of it out there. You can find them for free on the net. For someone beginner to intermediate two sets per exercise could be a better choice. One set to failure is for advanced lifters who have mastered the art of the mind muscle connection and are able to generate sufficient intensity to reach true failure in a single set.

 

[jJjburton]

Dorians program is solid imo. There are a couple of versions of it out there. You can find them for free on the net. For someone beginner to intermediate two sets per exercise could be a better choice. One set to failure is for advanced lifters who have mastered the art of the mind muscle connection and are able to generate sufficient intensity to reach true failure in a single set.

Real failure is ones ability to not be able to do the negative of the lift. So you need a partner. when you get to the point you cant lift its not really failure. You should have a partner then when you get spotted up, properly do the negative lift its then complete failure. That is supposedly one way to workout.

So for chest press you have sompne spot you up when you cant lift it anymore. Then hold the weight up and let it hit chest. Have him lift it up again and repeat until you cant even let the weight to stay up in the negative motion.