T Nation

How to Periodize Chad's Schemes

Hi folks!

I want to ask,in which way it is best to periodize Chad’s schemes for 3xweek.

Is it more sufficient to rotate between totally different paramters:

2x15 3x5 2x8 then
4x6 4x10 10x3 and back

or to stay in the same range for blocks:

4x10 2x15 2x20

5x3 4x6 9x1 then back

Is it better to periodisize along movement planes SEPARATET from each other (decline:10x3 flat:4x6 incline:4x10 then decline:4x10 flat:2x15 incline:5x5) or to periodize as a BLOCK for all movement patterns with similar ranges?(decline:4x10 incline:2x15 flat:2x20 then decline:9x1 incline 5x5 flat:5x3)

The difference here lays also in the drop of volume-in the first example there is no real drop,cause the set rep schemes are only changed between the planes-in the second example we have this drop.

How Do U do that?

iron regards,
science

I developed some full-body workouts based on CW’s advice last year. I did four-week phases and each day used different set/rep parameters.

For example:

Day 1: 3x3
Back Squats
Bench Press
Stiff-legged Deadlifts
Barbell Rows

Day 2: 4x12
Barbell Hack Squats
Pull-ups
Lunges
Overhead Presses

Day 3: 4x6 or 5x5
Deadlifts
Close-grip bench
Step Ups
T-bar Rows

It worked great for size/strength gains. I changed the set/rep parameters for the next four week phase and switched around exercises.

[quote]Nate Dogg wrote:
I developed some full-body workouts based on CW’s advice last year. I did four-week phases and each day used different set/rep parameters.

For example:

Day 1: 3x3
Back Squats
Bench Press
Stiff-legged Deadlifts
Barbell Rows

Day 2: 4x12
Barbell Hack Squats
Pull-ups
Lunges
Overhead Presses

Day 3: 4x6 or 5x5
Deadlifts
Close-grip bench
Step Ups
T-bar Rows

It worked great for size/strength gains. I changed the set/rep parameters for the next four week phase and switched around exercises.
[/quote]

I like this approach, only change id make is hack squat out, front squat in.

[quote]Nate Dogg wrote:
I developed some full-body workouts based on CW’s advice last year. I did four-week phases and each day used different set/rep parameters.

For example:

Day 1: 3x3
Back Squats
Bench Press
Stiff-legged Deadlifts
Barbell Rows

Day 2: 4x12
Barbell Hack Squats
Pull-ups
Lunges
Overhead Presses

Day 3: 4x6 or 5x5
Deadlifts
Close-grip bench
Step Ups
T-bar Rows

It worked great for size/strength gains. I changed the set/rep parameters for the next four week phase and switched around exercises.
[/quote]

Thanks dogg-but how did the next 4 week cycle looked like,after doing:
3x3 4x12 5x5

Was the 5x5 not too similar to 3x3?

Did you only switched the exercises/movement plans after 4 weeks orvdid you used totally different paramters like 2x20 to avoid stagnation?
Thanks dogg!

Best way to see how I did it is to go see the workouts as I posted them in my thread from August, “Nate Dogg in Training” in the photo forum. I listed a few months of how I set it up.

I switched some of the parameters and left some the same and only switched exercises around.

So I did 3x3 on the squats in the fist month, but switched to deadlifts the second month. Squats were done on 4x6 or 5x5 as the deadlifts had been prior to that.

For me, the parameters (3x3 and 5x5 and 4x6) were fine because I was looking more for strength gains versus size gains. I did gain some size (fat and muscle), but gained strength at a faster rate.