bunnykilla

Hi Guys,

I've been reading about periodising lately and I thought I'd give it a go in 2006 which led to HST (I'm on my first HST cycle now).

I've also read an article in Keys to Progress whick got me thinking about volume and frequency periodising, the article increased volume and frequency every month for 3 months, I thought that might be a bit too long but came up with this.

eg
two weeks low
two weeks medium
two weeks high

Lets say

Week 1 and 2 full body workout

M,W,F (standard stuff)

Week 3 and 4, upper, lower split
Mon workout A
Tues workout B
Wed off
Thurs workout A
Fri workout B
Sat off
Sun off

Weeks 3 and 4
Mon workout A
Tues workout B
Wed workout A
Thurs workout B
Fri workout A
Sat workout B
Sun off

Is it feasible with the correct no of exercise and reps and sets?

Phil

big

Periodisation is the key to continual gains, especially for advanced trainees.

I suggest you use a tried and tested method however, and load for around 4 weeks ramping up the volume, and then deload for a couple of weeks with lower volume before ramping up with intensity at the low volume.

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bunnykilla

Do you have any specific names, HST doesn't increase volume just the weight, I'm looking for hypertrophy.

Or it just a case of adding extra sets on the basic compounds as the weeks progress? then dropping them back after week four?

Phil

big

No, you increase the load, not necessarily the volume. That is, you COULD increase the volume, or the weight, or both. I generally go for moderate volume when loading, but keeping it constant, while increasing the weight each week. I then go for low volume for the deload, and stick to the low volume while increasing the weight for the intensity phase.

An example might be to do this while loading for 4 weeks:

Mon-Squats 5x5, Rows 5x5
Wed-Bench 5x5, OHP 5x5
Fri-Squats 5x5, Chins 5x5

As you can see, the volume is moderate (10 sets per workout, 3 times a week) and the work is based purely around core lifts NOT done to failure (this enables us to squat twice a week in the volume phase). After 4 weeks of this, starting off light, increasing the weight each session, you will be at the brink of overtraining. That's the time to deload. We drop down to a lighter volume, keeping the weights the same as the 5x5, but drop down to 3 reps, and drop down to two sessions a week:

Mon-Squats 3x3, Rows 3x3
Thu-Bench 3x3, OHP 1x3, Chins 1x3

You then continue to increase the weights each week, giving you the intensity loading. Once you hit a wall on the intensity phase, you could test your maxes and then go back to the volume phase (or perhaps spend a week doing lighter assistance work if you need an additional deload). The rebound effect from the near-overtraining of the volume phase will multiply the gains you will get from the intensity phase.

So for example, taking the Monday squat session, you might do this:

Volume Phase:
Week 1 - 140kgx5x5 (this should feel easy)
Week 2 - 145kgx5x5
Week 3 - 150kgx5x5 (this will be where your previous 5x5 max was - usually the same as your 8RM)
Week 4 - 155kgx5x5 (this will push you just past your previous best)

Deload:
Week 5 - 155kgx3x3 (keep the weight the same but reduce the overall load and frequency for a deload)

Intensity Phase:
Week 6 - 160kgx3x3
Week 7 - 165kgx3x3
Week 8 - 170kgx3x3

You might then test your maxes, and then start again with the 5x5 with (say) 145-150kg in your first week.

This is dual factor training (incorporating loading, deloading and periodisation). It will give you extremely good strength gains, and if you're eating enough, the mass gains will be huge too. However, it is intended for intermediate-advanced trainees who already have a good strength base. MOST more junior lifters (I class these as people who cannot yet deadlift twice their bodyweight) would be better off on a low volume single factor program which will allow them to increase the weight each week. Extremely advanced trainees should be doing a conjugated periodisation program (such as WSB), as the heavy weights they will be lifting are likely NOT to allow them to do that much volume without killing themselves on week 1 of the volume phase.

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bunnykilla

Thats a great post, very informative, cheers Big.

Well wrote, easy to understand.

I'm even tempted to print that off and keep it.

Phil

hackskii

Man, I am gonna rip this one off

Of course I will leave big as the author.

Big, I am impressed, very well written, beautifal post.
Best I have seen in awhile.

Reps for this one for sure.

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Scott


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winger

Impressive to say the least. Well done big. ;)

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hackskii

Big, you should write something up and put a stickie in the advanced BB section of the board.

That is a very well written post.
Maybe something that explains periodising, deloading, volume, intensity.
That would be a keeper for sure.

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Scott


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Stv_BABES

quality advice as always bro.

no D/Ls in the routine? you consider this as over kill?

if they were to be added, which exercises would you remove to place it in? and on which of the days?

or would you consider alternating between the D/L and say rows/chins?

also, what is the rest time between the sets on 5x5, plus rest time between each exercise?

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Can't come with me on this trip tho, Getting the shakes now, Last call for drinks, Bars closing down, Sun's out, Where we going for breakfast, Don't wanna go far, Rough night, Tired baby... Tired...

big

Yes, there are no deads in that routine for two reasons:
* Deads are extremely hard to recover from, and with this much volume/frequency of squatting (which is the key of the program and the best way IMO to load), you risk overtraining.
* Squatting heavy will generally increase your deadlift anyway for most trainees without actually deadlifting. If you take a look at MOST (granted not all) of the best deadlifters, they tend to deadlift extremely infrequently. An example is WSB, in which the lifters only deadlift once every 8 weeks (whereas they squat 1-2 times a week - box squats every week and regular squats approximately every other week on top of that), yet they're setting deadlift PRs each time.

If you wanted deads in there desperately, you could either replace one of the squat sessions with deads (although I genuinely believe for most people, loading with squats is more effective), or you could swap out rows and do 3x5 on deads instead (given this routine is designed for people deadlifting greater than 2x bodyweight, I highly recommend NOT trying to do 5x5 on an exercise as demanding as deads at that weight).

As far as rest periods go, take what you need, but try to be consistent across weeks and don't take so long that you end up being cold. Remember that we are looking for strength gains here, not trying to get a pump or whack through the session as quickly as possible. Typically I would suggest 3-4 minutes for upper body exercises, and 4-5 minutes for the squats. However, if you don't need that long, don't take that long.

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big

Thanks dude, much appreciated. I will sort something out as a sticky

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Stv_BABES

cheers m8.

im sweet with dropping the DLs, i accept the squats should be the staple of the routine.

you settled my curiosity

ill be following up dual factor training in the future AND seeking your advice ;)

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Can't come with me on this trip tho, Getting the shakes now, Last call for drinks, Bars closing down, Sun's out, Where we going for breakfast, Don't wanna go far, Rough night, Tired baby... Tired...

big

Good luck dude, and hit me up for advice any time

I know you're gaining well on deads right now, so stick with your single factor minimal routine with the deads in there while you're still gaining and switch to dual factor once you stall like we discussed

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big

Here you go dude:
http://www.uk-muscle.co.uk/training-articles/11964-dual-factor-training.html

I have explained the key concepts behind the program and have also included the sample Dual Factor program which I wrote out above.

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winger

Again, not trying to sound redundent, but nice read big!

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