periodization

[eery]

Periodization of everything we do>

I thought i would make a thread where people could share how they periodize their training, diet and drug use so we might be able to learn from eachother and see other peoples point of view on things and maybe we can do things better for ourself and others.

This could go from month long macrocycles to microcycles or even progession schemes you use for your training, diet or drug use.

 

[Ironman 580]

Periodization- cmon man get lost

 

[MR_Midas]

I would like to hear from experienced colleagues. Their view of periodization, since no matter how much they tried, there were always problems. By weeks recently I tried so heavy week - medium - heavy - light - medium week.

 

[eery]

Periodization- cmon man get lost

Whats your problem here?

 

[Ironman 580]

There is no secret formula other then hard consistent dedicated work - periodization my balls

 

[eery]

There is no secret formula other then hard consistent dedicated work - periodization my balls

....go be a stupid meathead somewhere else, you keep making these shitty and useless comments all around the forum.

Ofcourse theres no "formula and it involves hard and consistent work, thats a given here, but theres better and worse ways to plan and do things. If everyone had your mindset we'd wouldnt have evolved at all..

 

[GuerillaPete]

Periodization is working hard but in a smart and controlled way.
Most people who scream “just work hard”dont even keep jurnal or track of training and have not improved in ages but they think they train the hardest.
I realized this when coming of blasts that no matter how hard i tried i could not train as hard as on cycle.
On cycle i train twice a day with one or two day breaks
On a cruise this would be impossible and i have tried but failed every time .
Injuries ,weak immune system and all sorts of wheals falling of the wagon and i ended up sidelined and regressed in all aspects.
So i noticed a pattern and started deloading taking a week off all sorts of things to make my recovery better.
Depending on the goals for the year one can set up a plan with periods of strength,hypertrophy,leaning out, endurance , healing with the drugs and food matching the goal.
Also when trying to up strength or volume i dont follow a linear progression rather medium-high-low-repeat pattern.

 

[NBE]

6 days ago I shoulder pressed the 95s for 12

Today I shoulder pressed the 105s for 8

Did I period right?

 

[eery]

Periodization is working hard but in a smart and controlled way.
Most people who scream “just work hard”dont even keep jurnal or track of training and have not improved in ages but they think they train the hardest.
I realized this when coming of blasts that no matter how hard i tried i could not train as hard as on cycle.
On cycle i train twice a day with one or two day breaks
On a cruise this would be impossible and i have tried but failed every time .
Injuries ,weak immune system and all sorts of wheals falling of the wagon and i ended up sidelined and regressed in all aspects.
So i noticed a pattern and started deloading taking a week off all sorts of things to make my recovery better.
Depending on the goals for the year one can set up a plan with periods of strength,hypertrophy,leaning out, endurance , healing with the drugs and food matching the goal.
Also when trying to up strength or volume i dont follow a linear progression rather medium-high-low-repeat pattern.

Thats exactly the kind of stuff im talking about!

 

[eery]

6 days ago I shoulder pressed the 95s for 12

Today I shoulder pressed the 105s for 8

Did I period right?

No, not really. Thats progressive overload, or a progession model. It could be a part of your periodization though

 

[NBE]

No, not really. Thats progressive overload, or a progession model. It could be a part of your periodization though

I want to understand periodization

 

[eery]

I want to understand periodization

Im not sure if you are trolling but this should give you some more understanding of periodization when it comes to training, but its the same concept with everything else we do within diet and supplement use:

Periodization: Current Review and Suggested Implementation for Athletic Rehabilitation - PMC

Clinicians are constantly faced with the challenge of designing training programs for injured and noninjured athletes that maximize healing and optimize performance. Periodization is a concept of systematic progression—that is, resistance training ...

www.ncbi.nlm.nih.gov

tldr: its the planning of how we manipulate all the variables we have to get the outcome we want over periods of time.

 

[NBE]

Im not sure if you are trolling but this should give you some more understanding of periodization when it comes to training, but its the same concept with everything else we do within diet and supplement use:

Periodization: Current Review and Suggested Implementation for Athletic Rehabilitation - PMC

Clinicians are constantly faced with the challenge of designing training programs for injured and noninjured athletes that maximize healing and optimize performance. Periodization is a concept of systematic progression—that is, resistance training ...

www.ncbi.nlm.nih.gov

tldr: its the planning of how we manipulate all the variables we have to get the outcome we want over periods of time.

Not trolling, and unfortunately I need to read that a few times to get it

What does it actually look like on paper?

 

[Type-IIx]

There are different methods of periodization (cyclical, phase-based planning) but none of them (by definition) are guided by RPE/RIR and FEELZ but rather objective measures of fatigue and progression. You can periodize by movement (exercise periodization, e.g., Bondarchuk), by load (e.g., weekly- or even daily-undulating periodization, traditional periodization which is incorrectly referred to as linear periodization), or by fitness qualities (e.g., block periodization). Phase potentiation (the notion that a preceding training segment can greater than additively contribute to progression in the subsequent training segment) is the foundation (with some evidence) for periodization.

 

[NBE]

There are different methods of periodization (cyclical, phase-based planning) but none of them (by definition) are guided by RPE/RIR and FEELZ but rather objective measures of fatigue and progression. You can periodize by movement (exercise periodization, e.g., Bondarchuk), by load (e.g., weekly- or even daily-undulating periodization, traditional periodization which is incorrectly referred to as linear periodization), or by fitness qualities (e.g., block periodization). Phase potentiation (the notion that a preceding training segment can greater than additively contribute to progression in the subsequent training segment) is the foundation (with some evidence) for periodization.

Your so freakin smart

 

[Demondosage]

6 days ago I shoulder pressed the 95s for 12

Today I shoulder pressed the 105s for 8

Did I period right?

Keep it to partial reps and don’t bring them in on those presses. I’m sure you know this already but the ac joints are a bitch and when they get impingement it takes a long time to heal. I’ve been there and heavy dumbbell military presses were the culprit

 

[GuerillaPete]

Keep it to partial reps and don’t bring them in on those presses. I’m sure you know this already but the ac joints are a bitch and when they get impingement it takes a long time to heal. I’ve been there and heavy dumbbell military presses were the culprit

Would barbel be better for this movement ?

 

[Canknucklehead]

Lately I have just been blasting/cruising.

Simple but
Blast: lift heavy to failure 8-12 weeks, on cycle
Cruise: train at 85%intensity, no failure, few weeks to a month... no gear

 

[NBE]

Keep it to partial reps and don’t bring them in on those presses. I’m sure you know this already but the ac joints are a bitch and when they get impingement it takes a long time to heal. I’ve been there and heavy dumbbell military presses were the culprit

Partials as in?

 

[Type-IIx]

Lately I have just been blasting/cruising.

Simple but
Blast: lift heavy to failure 8-12 weeks, on cycle
Cruise: train at 85%intensity, no failure, few weeks to a month... no gear

Increasing dosage renders periodization pretty much moot. Just train heavy to failure, or even better, DC style/myo-reps and focus on beating the log book, and let the drugs do the work...

Seriously.