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2006/01/17, 02:08 AM
Just wanted to see what your thoughts of periodizing 2 or more programs during 1 training cycle...
Say...
week 1: 10x10
week 2: 5x5 or 3x3
week 3: 10x3
week 4: repeat
for few main exercises....?
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2006/01/17, 12:27 PM
Looks like standard undulating. I think it is very effective. However, when I use undulating periodization, I try to follow prilipens chart, basicly increasing intensity/decreasing volume, etc. No, I don't open up prilipens chart, but I consider 10*3 and 3*10 to be equal volume.
GVT is an effective means of increasing mass, and periodizing it like this may make it even more effective, as it is no longer as much a "shock" program.
However, I would maybe include a deload week. 10*10 and 10*3 are brutal on the CNS.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2006/01/17, 03:38 PM
what about combining high volume programs with low volume and very high intensity programs....I just listed some for the hell of it....which programs are most effective when used together iyo? ones that are very different from each other?
Also after how many weeks are you deloading? I was thinking of using something along these lines for 2-3 months then taking a week off completely...then repeat some other form of this...although I am probably going to throw in some very low rep, low volume , very high intensity workouts along the way....
You're not kidding about the 10x10, it's killing me 3 days after bench workout.....usually only my intense back/leg workouts got me this sore and I usually do them at very low reps to failure....
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2006/01/17, 08:22 PM
That would be overreaching periodization. As a general rule, GVT, is overreaching (theres no way most people could do it consistantly, it has to be followed by a deload). However, you just shortened the mesocycle from 4-6 weeks to 1 week. Usually isnt a bad idea (the most effective forms of periodization are conjugated and daily undulating, which don't even have mesocycles).
I deload whenever the hell I feel like it. Unfortunately, my body has been letting me know this isn't often enough. I am learning.
Most powerlifters deload every 2-6 weeks. Some get really into it. James Smith doesn't deload, rather he just substitutes different forms of training that are easier on the CNS. Eric Cressey manipulates his total volume-intensity every week, for a 4 week mesocycle. He has formula's I would never think of using. He say's its optimal for him. It must be working.
Now that I have started doing strongman training, I will probably deload my weight training every week, but differently. As I said before, I will substitute olympic lifts and submaximal effort.
I prefer to deload more often rather than take entire breaks less often.
I take it you are changing your workout plan?
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
============
Quoting from 7707mutt:
The squat cage is holy ground.
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