info on how to periodize a workout

[RipStone]

I am sure this has been posted many times before, but I was wondering if someone could direct me to a thread that explains what perodizing a workout is and how to go about doing it. Thanks for any help.

 

[Cynical Simian]

The Bill Starr/madcow 5x5 thread (in the training info vault) has a ton of info on it and examples/discussion of its application to the 5x5. This general article on dual factor, which is linked to in the 5x5 thread's table of contents, is probably the closest thing to the theoretical overview you seem to be wanting:

http://www.elitefitness.com/forum/showpost.php?p=4844603&postcount=423

 

[Madcow2]

You can probably find either of these at Barnes & Noble. Each is specific to periodization, both are from Bompa who is a rather prolific periodization nut:

http://www.amazon.com/exec/obidos/t...002-7852022-1798409?v=glance&s=books&n=507846
http://www.amazon.com/exec/obidos/t...002-7852022-1798409?v=glance&s=books&n=507846

These are widely agreed upon as some of the best texts written on exercise science. These are available at www.elitefts.com. Some are fairly complex but if you are looking to build a real knowledgebase on the subject and really understand training, these are must haves.
A System of Multi Year Training in Weightlifting
Fundmentals of Special Strength Training in Sport
Supertraining
Managing the Training of Weightlifters
Science and Practice of Strength Training

 

[RipStone]

The Bill Starr/madcow 5x5 thread (in the training info vault) has a ton of info on it and examples/discussion of its application to the 5x5. This general article on dual factor, which is linked to in the 5x5 thread's table of contents, is probably the closest thing to the theoretical overview you seem to be wanting:

http://www.elitefitness.com/forum/showpost.php?p=4844603&postcount=423

Thanks for the info. I read the thread and was wondering if this would be a good way to implement DF training. BTW, I found this DF program on another BBing site. If this is a good program then I have a question on rep/set scheme? For example, week 1 is 3x6. Do I use a weight that I only reach failure on the last set? And then the other sets I am 2 reps or so away from failure? Thanks for your help.

Week 1-2 (regular training)
Upper day 1:
Bench Press 3x6
Close grip 3x6
Push down 3x6
DB shrugs 3x6
Weighted pull ups 3xF
Military Press 3x6
Preacher Curls 3x6

Upper day 2:
Incline Press 3x6
Fly’s 3x6
Triceps extensions 3x6
Barbell Shrug 3x6
Upright Rows 3x6
Push Press 3x6
Barbell Curl 3x6

Lower day 1:
Squat 3x6
Leg Press 3x6
Good morning 3x6
Glut Ham Raise 3x6
Straight Leg Deadlift 3x6

Lower day 2:
Deadlift 3x6
Front Squat 3x6
Weighted Step-ups 3x6
High Pull 3x6
Standing Calf Raises 3x10


Loading phase 3-4 weeks
Upper day 1:
Flat bench 3x8
Skull Crushers 3x8
Iso-metric Plate raises 3x6 (5 Second pause at top)
Power Shrugs 3x8
Lat Pull downs 3x8
Bicep Curls 3x8

Upper day 2:
Incline DB press 3x8
Barbell overhead extensions 3x8
Barbell Curls 3x8
Iso-metric DB shrugs 5x5 (5 second pause at top)
Upright Rows 3x8
Push Press 3x8

Upper day 3:
Decline Bench Press 3x8
Weighted Dips 3x8
Preacher Curls 3x8
Seated DB Press 3x8
Dumbell Rows 3x8

Lower day 1:
Squat 3x8
Good Morning 3x8
Glut Ham Raise 3x8
Seated Calf Raises 5x10

Lower day 2:
Deadlift 3x8
Front Squat 3x8
Weighted Step-ups 3x8
Standing Calf Raises 5x10

Lower day 3:
Leg Press 3x8
Straight Leg Deadlift 3x8
Glut Ham raise 3x8
Seated Calf Raises 5x10


Tapering 5-6 weeks

Upper day 1:
Bench 2x10
Close grip 2x10
Military Press 2x10
Upright row 2x10
Hammer Curls 2x10

Lower day 1:
Squat 2x10
Deadlift 2x10
Glut Ham raise 1x10
GM 2x10

 

[Madcow2]

The underlying theme seems to be somewhat right but the program is still the typical BBer shotgun blast of every exercise imaginable. It's really hard if not impossible to get good at 25 things at once, choose a small but meaningful and robust selection and hammer them mercilessly over a period.

Focus on the core lifts and select assistance work when there is a meaningful purpose - and when you do select such work, pound it mercilessly in the same fashion until that purpose has been addressed. Change the lifts every 4-6 weeks if you must but I have yet to see any evidence that including every exercise in the book produces better gains and in nearly every case I've seen it winds up having exactly the opposite effect.

This is a fairly simple program that has proven to be very effective here accross a wide range of people with varying experience levels - similar results are the norm over the last 30 years all over the country. http://www.elitefitness.com/forum/showpost.php?p=4764723&postcount=381

 

[TheOak84]

Fly’s 3x6

..what the hell is that?

 

[RipStone]

..what the hell is that?

I copied and pasted the program. It was supposed to be flys...woops.

 

[RipStone]

Thanks again for your help Madcow. I'll read over the link and see if it all looks good.