Cumminstech
Well-known Member
Periodizing a bulk and tracking progression
I think that some people here may do this and maybe do it without even thinking about it, but I figured we should have a thread for how to periodize a “bulk”. Periodizing a growth phase allows you to grow progressively, which is the optimal setting for growth. This limits bodyfat gain on cycle and keeps progress through the entirety of a cycle.
So what is periodization? Well if you were to start your cycle with a diet of (for example) 3500 calories, and hold that diet throughout your whole cycle, you aren’t giving yourself an optimal environment for progression of growth throughout the entirety of your growth phase. We know that growth is progressive and not constant, as you become stronger and bigger you need more food and more stimulus input on high threshold motor units to keep progress going. So why do some people have a linear diet and training model?
Here is how I like to periodize my diet and training.
I like to split it up into 3-4 week blocks. Both diet AND training are monitored and periodized. Someone could make an argument for periodizing their performance enhancing drugs as well, but personally I don’t think it’s very needed if you aren’t taking very large amounts, which I don’t think most of us are.
During this 3-4 week block I will track food as well as some training markers. Personally tracking every single lift throughout every gym session every week gets monotonous, as well as I don’t think it’s an extremely accurate way of monitoring progress.
Say for example you went for a leg day and squatted 315 pounds for 3 sets of 5, and then the next leg day you maybe missed a meal or had a hectic day at work and you get it for 2 sets of 5 but then the third set you only get 3. This can have you thinking you got weaker, when really it was outside variables that effected your result.
Then we can go down to the very specific isolation movements like dumbbell skull crushers. Is it really worth it to track progress on that one specific exercise when it will take so long (for an intermediate to advanced lifter) to actually see any noticeable progression?
I think that picking 5 main compound movements and comparing those every training block is more than sufficient for 99% of people (the exception would be extremely advanced pros)
So what does this look like? Well personally I’d choose
1. Incline bench press
2. Hack squat
3. Seated military press
4. Deadlift
5. Barbell row
So say it’s week 1 and I start my bulk, I would do all of those movements in week 1 (on different days of course) and then keep record of those lifts by method of volume load.
What is volume load? It is simply weight x reps.
Say you benched 100 pounds for 10 reps (100 x 10) your volume load would be 1000 pounds. So now for example say in 4 weeks at the end of your training block you got an extra rep, your volume load for bench press at the end of that training block would be 1100 pounds, an increase of 100 pounds volume load.
Alternatively say that you were able to increase the weight to 120 pounds and got that for 10 reps, your volume load would be 1200 pounds.
All trackers of progression, and strength progression is going to be our PRIMARY drive for tissue growth. You won’t get any bigger if you don’t get any stronger, so this is a sure fire way to ensure that your training progressively for growth, without having to keep a notebook and track every single set. Your compound movements will be a good indicator of progression for your isolation movements, as long as you are training your isolation movements with the same intensity. If your compound movements are getting stronger, you can bet your isolation movements are as well.
So to keep progression of your training to optimize growth, I think this is the best way. Then after you record your lifts, you have 4 weeks to train intense and beat those last blocks numbers. If you try and beat your last block, this is giving your training purpose and keeping growth inputs constant and optimal.
Now same can be done with food. Every training block (3-4 weeks) I like to take and compare my bodyweight to the start of the block. Say (for an easy number) I gained 5 pounds, I’m now going to have to increase food a little bit because my metabolic rate will be slightly higher, and this will keep growth linear throughout my cycle. I see lots of people (I was one of them) going for maximum calories off the bat, in order to not leave any gains on the table. Really all this does is lead to increased body fat. A surplus of 3-400 calories per day is typically an ideal number to minimize fat gain.
Ultimately we are trying to ocrue lean tissue, not just overall bodyweight. Coming at it from this strategy will minimize fat gain and optimize lean tissue gain.
Would love to hear @Mac11wildcat input on my method, improvement is always able to be made and I’m all ears
I think that some people here may do this and maybe do it without even thinking about it, but I figured we should have a thread for how to periodize a “bulk”. Periodizing a growth phase allows you to grow progressively, which is the optimal setting for growth. This limits bodyfat gain on cycle and keeps progress through the entirety of a cycle.
So what is periodization? Well if you were to start your cycle with a diet of (for example) 3500 calories, and hold that diet throughout your whole cycle, you aren’t giving yourself an optimal environment for progression of growth throughout the entirety of your growth phase. We know that growth is progressive and not constant, as you become stronger and bigger you need more food and more stimulus input on high threshold motor units to keep progress going. So why do some people have a linear diet and training model?
Here is how I like to periodize my diet and training.
I like to split it up into 3-4 week blocks. Both diet AND training are monitored and periodized. Someone could make an argument for periodizing their performance enhancing drugs as well, but personally I don’t think it’s very needed if you aren’t taking very large amounts, which I don’t think most of us are.
During this 3-4 week block I will track food as well as some training markers. Personally tracking every single lift throughout every gym session every week gets monotonous, as well as I don’t think it’s an extremely accurate way of monitoring progress.
Say for example you went for a leg day and squatted 315 pounds for 3 sets of 5, and then the next leg day you maybe missed a meal or had a hectic day at work and you get it for 2 sets of 5 but then the third set you only get 3. This can have you thinking you got weaker, when really it was outside variables that effected your result.
Then we can go down to the very specific isolation movements like dumbbell skull crushers. Is it really worth it to track progress on that one specific exercise when it will take so long (for an intermediate to advanced lifter) to actually see any noticeable progression?
I think that picking 5 main compound movements and comparing those every training block is more than sufficient for 99% of people (the exception would be extremely advanced pros)
So what does this look like? Well personally I’d choose
1. Incline bench press
2. Hack squat
3. Seated military press
4. Deadlift
5. Barbell row
So say it’s week 1 and I start my bulk, I would do all of those movements in week 1 (on different days of course) and then keep record of those lifts by method of volume load.
What is volume load? It is simply weight x reps.
Say you benched 100 pounds for 10 reps (100 x 10) your volume load would be 1000 pounds. So now for example say in 4 weeks at the end of your training block you got an extra rep, your volume load for bench press at the end of that training block would be 1100 pounds, an increase of 100 pounds volume load.
Alternatively say that you were able to increase the weight to 120 pounds and got that for 10 reps, your volume load would be 1200 pounds.
All trackers of progression, and strength progression is going to be our PRIMARY drive for tissue growth. You won’t get any bigger if you don’t get any stronger, so this is a sure fire way to ensure that your training progressively for growth, without having to keep a notebook and track every single set. Your compound movements will be a good indicator of progression for your isolation movements, as long as you are training your isolation movements with the same intensity. If your compound movements are getting stronger, you can bet your isolation movements are as well.
So to keep progression of your training to optimize growth, I think this is the best way. Then after you record your lifts, you have 4 weeks to train intense and beat those last blocks numbers. If you try and beat your last block, this is giving your training purpose and keeping growth inputs constant and optimal.
Now same can be done with food. Every training block (3-4 weeks) I like to take and compare my bodyweight to the start of the block. Say (for an easy number) I gained 5 pounds, I’m now going to have to increase food a little bit because my metabolic rate will be slightly higher, and this will keep growth linear throughout my cycle. I see lots of people (I was one of them) going for maximum calories off the bat, in order to not leave any gains on the table. Really all this does is lead to increased body fat. A surplus of 3-400 calories per day is typically an ideal number to minimize fat gain.
Ultimately we are trying to ocrue lean tissue, not just overall bodyweight. Coming at it from this strategy will minimize fat gain and optimize lean tissue gain.
Would love to hear @Mac11wildcat input on my method, improvement is always able to be made and I’m all ears
