Periodization for Aesthetic Training

As I mentioned in my previous article, variation in your workouts is key to long-term muscle development. Not only does variation “shock” the muscle and force them to adapt to a new stimulus, but it also can be a tool to shift the emphasis of the workout on a different aspect of training. In my last article, I described the four different styles of training that should be in every serious lifters repertoire: Volume/Pump Training, Tension/Intensity Training, Power/Max Effort Training, and Dynamic Effort Training. If you didn’t catch my last article, you really should read it here before reading this one. With all of this previous information in mind, I will discuss 3 different ways in which we can alternate these different styles in periods (hence “periodization”) in order to greatly enhance the results in the gym and optimally target all aspects of muscular strength and development.

What is Periodization?

As the name would indicate, periodization is training in distinctly periods of any sort. These periods can be defined by any factor, but generally the periods differ in either intensity or training style as we will use for the purpose of this article. While many different types of athletes have been using periodization for a while to great effect, bodybuilders have been slow to hop on the bandwagon. When used correctly, however, periodization can truly enhance your results in the gym and hopefully help you build muscle mass and develop muscular strength faster.

Linear Periodization

The most common and oldest form of periodization was invented by a Russian scientist named Leo Matveyev. His philosophy towards training dictated that one should start with a high volume of low intensity training (like pump training) and move gradually towards a low volume of high intensity activity (like max-effort trained). The model is actually a bit more complicated than that and I’d suggest anyone who is truly interested in the topic pick up Mel Siff’s Supertraining book for a more detailed discussion. This style of periodization is known as linear periodization because it progresses from low intensity to high intensity in a linear progression. While this model is fairly good, it has some problems, so there are actually two other ways to organize training that are much more effective.

Conjugate Periodization

Westside Barbell, the most successful powerlifting gym in the world, and often on the cutting edge of training, have devised their own version of periodization, which they have termed, conjugate periodization.  In their method, training is focused on three of the different styles I previously discussed:

1. Max Effort
2. Repetition
3. Dynamic Effort

In conjugate periodization, all aspects of powerlifting performance (bar speed/technique, maximal strength, hypertrophy) are trained at the same time, simply with a different emphasis on each at different times. Bar speed and technique are trained with dynamic effort training, maximum strength is trained with multiple low rep sets (max-effort training) and hypertrophy is trained with multiple higher rep sets (tension training). The primary advantage of the conjugate method is that each of these three different training styles are incorporated into training almost every single week of the year. For more information on the conjugate method, check out some of Louie Simmon’s articles and take a look at the stuff that EliteFTS has put out there.

And Finally… Non-Linear Periodization

My personal favorite solution to the periodization dilemma is non-linear periodization. Both Poliquin and Zatsiorsky have recommended alternating 2-3 week blocks where a given training style was emphasized and others were trained at maintenance. Such a training program might entail 2-3 weeks of 10-12 reps, 2-3 weeks of 5-6 reps, 2-3 weeks of 7-9 reps (the return to high reps help to avoid muscle loss), 2-3 weeks of 3-5 reps, etc. With this periodization plan, no specific training style is going entirely ignored for long periods of time as can happen with long-term linear periodization.

Conclusion

So there you go, three different ways to periodize your workout to maximize your results in the gym. Just remember, variation is key so no matter what you do, make sure to at least mix up your exercise selection every once in a while to avoid a plateau of even regression. Good luck!