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iron addict
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The attached following spreadheet shows some periodization formats that use weekly loading volume for the periodization scheme.
http://www.ironaddicts.com/forums/attachment.php?attachmentid=1047&d=1165883427
Please keep in mind this is only one method and many others keep the volume more stable and increase the intensity, others use more or less training sessions, some use different forms of training, and some use all of those approaches. Bottom line is past the beginner stage one of the biggest mistakes you can possibly make is to not have periodized programming to allow your body time to unload and adapt. Sheets 3-5 were loosely translated (mostly due to my lack of excel spreadsheet knowledge) from the book ?Supertraining? which is considered a definitive test on strength training. The numbers on the charts just signify relative volume workload volume for the individual lifter.
Chart one is how most bodybuilders that don?t periodize their loading looks like. Every week they hit it hard and heavy and when it quits working (usually very soon) they just try something else.
Chart two is actually something many lifters do, they have heavy weeks, followed by lighter weeks. Works much better then a contant pounding if things are in balance.
Charts three through five show loading pattern variations over the course of an 8 week period for different lifters.
Does this type of loading work for bodybuilders? You betcha!
Iron Addict
http://www.ironaddicts.com/forums/attachment.php?attachmentid=1047&d=1165883427
Please keep in mind this is only one method and many others keep the volume more stable and increase the intensity, others use more or less training sessions, some use different forms of training, and some use all of those approaches. Bottom line is past the beginner stage one of the biggest mistakes you can possibly make is to not have periodized programming to allow your body time to unload and adapt. Sheets 3-5 were loosely translated (mostly due to my lack of excel spreadsheet knowledge) from the book ?Supertraining? which is considered a definitive test on strength training. The numbers on the charts just signify relative volume workload volume for the individual lifter.
Chart one is how most bodybuilders that don?t periodize their loading looks like. Every week they hit it hard and heavy and when it quits working (usually very soon) they just try something else.
Chart two is actually something many lifters do, they have heavy weeks, followed by lighter weeks. Works much better then a contant pounding if things are in balance.
Charts three through five show loading pattern variations over the course of an 8 week period for different lifters.
Does this type of loading work for bodybuilders? You betcha!
Iron Addict
