In many types of periodization schemes (including the ‘intensity’ phase of block periodization), you’re meant to follow linear periodization which means decreasing the reps per set at the same time as increasing weight. This makes the workouts progressively more ‘intense’ in the sense that you’re working with weights closer and closer to your 1 rep max.
However, where does effort come into this equation? You can have a set of 10 reps feel extremely ‘intense’ because you had to grind out that 10th rep for 30 seconds or you even failed it. Opposite to that, you can hit an easy triple rep set, so even though the weight was heavier, the set didn’t feel as ‘intense’.
So, in linear periodization, as you increase the weight and decrease the reps, should the effort (how close you are to failure during the sets you perform) decrease, increase, or stay the same?
Sometimes I feel I must have miscalculated how much weight to ramp up with or start with because the earlier workouts in the training block (the workouts with the lighter weights and more reps) had me going close to failure or at failure, and then in the later workouts in the training block (the workouts with heavier weights and fewer reps) I was hitting my reps easily.
So should effort per set as well as intensity per set be increasing with linear periodization?
Is there a way of calculating how much you should be ramping the weight up by week to week as you progress through the intensity phase of a block periodization scheme?