Just a thought!! What you guys think??

[gurusevuppal]

Hi guys,
I was reading through periodization method and how it works. Started thinking about how it can be applied on bodybuilding. I am not sure it has been discussed before or not. Anyways, here’s my 2 cent.

So, thinking of using 4 micro cycles consisting of various rep ranges and you guys would be thinking what so different about it. So here’s the difference:

We start with 4 weeks of loading and 1 week of unloading, and then we again load for 4 weeks and unload for 1 week. However, when we load the second time again, it’s important to increase weight in order to progress and so on. Below is a example which explains it better

Week 1 10-12rp x 40kg
Week 2 8-10rp x 42.5kg
Week 3 6-8rp x 45kg
Week 4 4-6rp x 47.5kg
Week 5 unload
Week 6 : use weight from week 2 i.e (42.5 kg) and try doing 12rp(I pretty sure you’ll get it)and so on.

I find it easier to progress as you hit every rep range and benefit from it effects( for ex. 10-12 for hypertrophy and 4-6 for strength training)
Any kind of input would be appreciated..

 

[ghettostudmuffin]

You do realize that pretty much all fibers are recruited lifting any weight around 50% of your 1 rep max?

Recruitment and rate coding. CNS.

As far as I know there is zero proof sets of 10-12+ effect a muscle better than sets of 3-8 provided the weight and volume is high enough to achieve enough fiber trauma.

What it looks like you are trying to do is use a sort of pseudo dual factor style program.

You don't list the amount of exercises you do or the frequency you do them at nor the volume itself.

IF you are doing typical bodybuilder with multiple sets and multiple exercises per bodypart to failure you are going to be massively loading your body.

I would just check out the 5x5 advice at the top of the forum personally. The training info vault specifically.

 

[gurusevuppal]

You do realize that pretty much all fibers are recruited lifting any weight around 50% of your 1 rep max?

Recruitment and rate coding. CNS.

As far as I know there is zero proof sets of 10-12+ effect a muscle better than sets of 3-8 provided the weight and volume is high enough to achieve enough fiber trauma.

What it looks like you are trying to do is use a sort of pseudo dual factor style program.

You don't list the amount of exercises you do or the frequency you do them at nor the volume itself.

IF you are doing typical bodybuilder with multiple sets and multiple exercises per bodypart to failure you are going to be massively loading your body.

I would just check out the 5x5 advice at the top of the forum personally. The training info vault specifically.

thanks for input mate, currently i am doing billstarr 5x5 and been doing it for while, as title say its just thought which may be useful.. . I totally agree with you over various rep range however changing rep range would just keep it a bit fresh as with dc training(using three exercise and rotating it)

I reckon two exercises of 2-3 sets per body, what you think??