Most everyone agrees that you can’t do the same set/rep combination all the time. Powerlifters and olympic lifters and even strength athletes often have every pound their going to lift for an entire 6 weeks planned out before they start a training cycle. Many bodybuilder I have talked to seem to have no concrete system at all regarding how to change intensity or volume while ensuring progression.
This is ironic to me because these are often the same folks who have every calorie and macronutrient planned out for weeks at a time. So here is my question:What approach do you use to vary training stimulus and ensure progress? this question is for those training for asthetics/larger muscles. Here is an example of how I have been doing it.
cycle 1: 2x12
cycle 2: 3x8
cycle 3: 4x6
Next time through I have been trying to add 2 reps with the same weight, then after those three rep ranges, I reset to the original set/reps and try to add some weight. Muscles trained 2-3 times a week depending on work schedule. Cycle refers to one time through an entire bodypart split. Does not include warmup set.
I don’t know… agree that for performance periodization is a necessity but I can’t help but wonder if its really necessary if training merely for aesthetics?
Personally I cover many of the rep ranges you mention in a single workout… For chest I would for instance start with a heavy exercise - say incline BB and ramp up to a heavy set of 4-6 reps… drop weight and do one more set, then I would do a somewhat lighter exercise - say, DB presses with 2-3 sets of 8-12 reps focusing more TUT, range and contraction… and finish off with 3-4 sets of a isolation exercise in the 10-14 rep range - peck-deck or fly’s.
The programs that only use weight increases as means of progression while effective to a point usually leaves me with painful joints after just a month or two (I’m 39) and there are so many other intensity/progression methods - rest/pause, slow negatives, drop sets, mechanical drop sets and so on at your disposal when training “simply” for muscle growth that I just don’t see periodization being something to worry about.
Well I made the experience when mixing rep schemes in one workout up too much, that I stalled out. But thats just me-perhaps the stimuli are too diverse to let adaption occur.
I always suceeded via HLM on seperate days.
You can als periodize with drop sets and other techniques.