Write It Down -- Periodization - UK-Muscle Body Building Community

Peg · 18-06-2006, 07:59 PM

I found it difficult to keep motivated and feel progress without some sort of planned organized sets of reps and increase of weights. It made it difficult to be consistent in my training because I didn't have a specific destination to achieve other than a general gain strength and lean muscle mass. The how to in doing that was elusive to me and the information available overwhelming and too disjointed to do me any good without my first somehow organizing it into a step by step format....

When I found this article on Periodization, the advice given to me so far by those here on UK-M found its outline and framework on which to build my own personal program and routine.

Ultimately all Bodybuilders must find what works for them since each person's needs and lifestyle is different from everyone else's.
Here is a pattern of practice that anyone can modify and use for their own particular needs.
I'm excited about trying it out. I do not feel like I'm just shooting in the dark anymore.

Excerpt from SECRETS for Steroid-Free Muscle Gains...
There is additional good general information on that link to view.

Periodization -- A planned written record of your lifts. I think those that succeed discipline themselves to do this. Without a bullseye to hit, you will always miss the mark.

By Scott Carrell
By my definition, you have to increase your workout poundages--every year--if you're going to gain muscle size and strength... every year. This seems logical, but when you're struggling in the gym, it's hard sometimes to be logical and part with old habits. It was for me, anyway. Then by accident, I discovered...

PERIODIZATION!
I first stumbled onto this technique by watching Doug Furnas, a world-ranked powerlifter. He and his partners were always increasing their weights, always handling their weights smoothly, and rarely showing frustration with comments like, "Damn! I should have got 10 reps with that!" When I inquired, I found they were planning out their lifts. They generally took about 3 months, doing phases of 10, 8,6,4, and then 2 reps.

Interestingly, Doug Furnas, who has squatted at least 1000 lb., said that after years of training, he finally decided to cut out his "light" day for each bodypart, and was only doing one "heavy" day per bodypart, per lift, per week. Keep in mind, this was a young man, with steroid-induced hyper-recuperation.
I was convinced. But when I finally went to once/week training (per bodypart), I struggled to make gains! Only when I began planning out my lifts on paper (and thus discarding the "instinctive" training principle) and using periodization, did I begin to move forward.

To cut out the rest of my boring story, here's what I usually recommend:
Map out a 12 to 15 week cycle (I use 14). Here's a system that works well for me and also the clients I have that know how to concentrate and maintain tight form with lower reps.

2 weeks at 15 reps
3 weeks at 12 reps
3 weeks at 10 reps
3 weeks at 8 reps
3 weeks at 6 reps
I never use percentages to predict my reps. I always use a workout log. Let' go thru a make believe story, rather then explaining it clinically (incline press):
week #1: 150x15
week #2: 155x15
week #3: 165x12
week #4: 170x12
week #5: 175x12
week #6: 185x10
week #7: 190x10
week #8: 195x10
week #9: 205x8
week #10: 210x8
week #11: 215x8
week #12: 225x6
week #13: 230x6
week #14: 235x6

Cycle #2: Estimate a 10 pound gain:
week #1: 160x15
week #2: 165x15
week #3: 175x12
week #4: 180x12
week #5: 185x12
week #6: 195x10
week #7: 205x10
week #8: 210x10
week #9: 215x8
week #10: 220x8
week #11: 225x8
week #12: 235x6
week #13: 240x6
week #14: 245x6

Ironman · 19-06-2006, 11:27 AM

I used to keep a log - but I spent more time filling it in than I did training - Now I just keep everything in my head - previous sets reps, weight etc and what to build on.

Captain Hero · 19-06-2006, 01:44 PM

Quote:

Originally Posted by Ironman

I used to keep a log - but I spent more time filling it in than I did training - Now I just keep everything in my head - previous sets reps, weight etc and what to build on.

I keep a record of what i do as it helps me see how how much ive progressed over the weeks which I doubt I would be able to do if I tried to make a note of it in my head.

Ironman · 19-06-2006, 01:54 PM

No doubt its prob better to keep a journal, im just used to remembering what Ive done previously.

Peg · 19-06-2006, 02:02 PM

I think what this did for me was give me some sort of method to my training and a specific goal for the training which allows me a focus and destination to achieve that is not just a general increase in muscle. There is a sense of progress achieved while waiting to see the accummulative changes show up physically.

Sometimes more advanced bodybuilders take certain things for granted that beginners are not even aware they need to do.

I don't write detailed logs, but I do write how many reps, sets, and weight used and then any annodated information that I may need to make the session better next time.

Tatyana's success has proven to me the value of writing it all down.

I think also by writing it down, you have a visual of what I am doing so that if gains are not seen I can go back and tweek what I am doing or come on this board and get great advice from those who see the routine and diet and can see where to help me modify it to be a better routine or diet.

At some point, it will eventually become habit and second nature for me and then I will not have to write it down, but I think it is advisable for beginners to write it down until it does become habit. Ironman, you've been lifting long enough for it to become an intuitive habit, a good habit, too, by the looks of your avatar!

Ironman · 19-06-2006, 02:19 PM

Thanks Peg you say the nicest things :-)

18-06-2006, 07:59 PM	#1 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	Write It Down -- Periodization I found it difficult to keep motivated and feel progress without some sort of planned organized sets of reps and increase of weights. It made it difficult to be consistent in my training because I didn't have a specific destination to achieve other than a general gain strength and lean muscle mass. The how to in doing that was elusive to me and the information available overwhelming and too disjointed to do me any good without my first somehow organizing it into a step by step format.... When I found this article on Periodization, the advice given to me so far by those here on UK-M found its outline and framework on which to build my own personal program and routine. Ultimately all Bodybuilders must find what works for them since each person's needs and lifestyle is different from everyone else's. Here is a pattern of practice that anyone can modify and use for their own particular needs. I'm excited about trying it out. I do not feel like I'm just shooting in the dark anymore. Excerpt from SECRETS for Steroid-Free Muscle Gains... There is additional good general information on that link to view. Periodization -- A planned written record of your lifts. I think those that succeed discipline themselves to do this. Without a bullseye to hit, you will always miss the mark. By Scott Carrell By my definition, you have to increase your workout poundages--every year--if you're going to gain muscle size and strength... every year. This seems logical, but when you're struggling in the gym, it's hard sometimes to be logical and part with old habits. It was for me, anyway. Then by accident, I discovered... PERIODIZATION! I first stumbled onto this technique by watching Doug Furnas, a world-ranked powerlifter. He and his partners were always increasing their weights, always handling their weights smoothly, and rarely showing frustration with comments like, "Damn! I should have got 10 reps with that!" When I inquired, I found they were planning out their lifts. They generally took about 3 months, doing phases of 10, 8,6,4, and then 2 reps. Interestingly, Doug Furnas, who has squatted at least 1000 lb., said that after years of training, he finally decided to cut out his "light" day for each bodypart, and was only doing one "heavy" day per bodypart, per lift, per week. Keep in mind, this was a young man, with steroid-induced hyper-recuperation. I was convinced. But when I finally went to once/week training (per bodypart), I struggled to make gains! Only when I began planning out my lifts on paper (and thus discarding the "instinctive" training principle) and using periodization, did I begin to move forward. To cut out the rest of my boring story, here's what I usually recommend: Map out a 12 to 15 week cycle (I use 14). Here's a system that works well for me and also the clients I have that know how to concentrate and maintain tight form with lower reps. 2 weeks at 15 reps 3 weeks at 12 reps 3 weeks at 10 reps 3 weeks at 8 reps 3 weeks at 6 reps I never use percentages to predict my reps. I always use a workout log. Let' go thru a make believe story, rather then explaining it clinically (incline press): week #1: 150x15 week #2: 155x15 week #3: 165x12 week #4: 170x12 week #5: 175x12 week #6: 185x10 week #7: 190x10 week #8: 195x10 week #9: 205x8 week #10: 210x8 week #11: 215x8 week #12: 225x6 week #13: 230x6 week #14: 235x6 Cycle #2: Estimate a 10 pound gain: week #1: 160x15 week #2: 165x15 week #3: 175x12 week #4: 180x12 week #5: 185x12 week #6: 195x10 week #7: 205x10 week #8: 210x10 week #9: 215x8 week #10: 220x8 week #11: 225x8 week #12: 235x6 week #13: 240x6 week #14: 245x6 __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight." Last edited by Peg; 18-06-2006 at 08:22 PM.

19-06-2006, 02:02 PM	#5 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	I think what this did for me was give me some sort of method to my training and a specific goal for the training which allows me a focus and destination to achieve that is not just a general increase in muscle. There is a sense of progress achieved while waiting to see the accummulative changes show up physically. Sometimes more advanced bodybuilders take certain things for granted that beginners are not even aware they need to do. I don't write detailed logs, but I do write how many reps, sets, and weight used and then any annodated information that I may need to make the session better next time. Tatyana's success has proven to me the value of writing it all down. I think also by writing it down, you have a visual of what I am doing so that if gains are not seen I can go back and tweek what I am doing or come on this board and get great advice from those who see the routine and diet and can see where to help me modify it to be a better routine or diet. At some point, it will eventually become habit and second nature for me and then I will not have to write it down, but I think it is advisable for beginners to write it down until it does become habit. Ironman, you've been lifting long enough for it to become an intuitive habit, a good habit, too, by the looks of your avatar! __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight." Last edited by Peg; 19-06-2006 at 02:06 PM.

19-06-2006, 11:27 AM	#2 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	I used to keep a log - but I spent more time filling it in than I did training - Now I just keep everything in my head - previous sets reps, weight etc and what to build on.

19-06-2006, 01:54 PM	#4 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	No doubt its prob better to keep a journal, im just used to remembering what Ive done previously.

19-06-2006, 02:19 PM	#6 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	Thanks Peg you say the nicest things :-)