Periodization

[RONJON]

Talking with an old competitor in the gym yesterday..he was talking to me about how he learned that periodization is a key in growing and getting better results...so....

What are your thoughts on Periodization?

Why is it so important?

How has it helped/or hendered you in the past?

What is your current blast/cruise split?

 

[BigCanuck]

If he was an old school guy he was most likely talking about classic or linear periodization popularized by Matvyev.I never cared much for it for bodybuilding.However i have gotten decent results over the years with undulating periodization routines like Fred Hatfield`s Simplicity of Periodicity.

 

[RONJON]

Ive read alot on blast and cruise and periodization with DC training...how many do these types of breaks from the gym periodically and how has it effected your training and results in bodybuilding?

 

[b-boy]

Ive read alot on blast and cruise and periodization with DC training...how many do these types of breaks from the gym periodically and how has it effected your training and results in bodybuilding?

when training brutally heavy you HAVE TO take time off every so often, 1. because you can only get so strong, and 2. your joints and central nervous system will eventually need a break.

 

[Lenny]

when training brutally heavy you HAVE TO take time off every so often, 1. because you can only get so strong, and 2. your joints and central nervous system will eventually need a break.

B-Boy, when you say taking off time...do you mean having a deload week or a complete week away from the gym?

 

[Snuka]

B-Boy, when you say taking off time...do you mean having a deload week or a complete week away from the gym?

I totally agree with B-Boy. I take a 5-7 day break usually every 9 or 10 weeks or so needed. I come back even stronger and make better gains and respond better to exercises. Sometimes getting through a plateua is to actually take time off not train body parts twice a week. I believe even if you are not overtraining persay, the nervous system can only handle so much as well as joints.

 

[b-boy]

B-Boy, when you say taking off time...do you mean having a deload week or a complete week away from the gym?

I prefer time off completely just because over all the years ive been lifting its been the hardest thing for my to do and grasp...LOL

 

[RONJON]

I prefer time off completely just because over all the years ive been lifting its been the hardest thing for my to do and grasp...LOL

Do you prefer to cut back on cals..take a meal out when taking time off bro?..no cardio or anything right..off means OFF?

RJ

 

[b-boy]

Do you prefer to cut back on cals..take a meal out when taking time off bro?..no cardio or anything right..off means OFF?

RJ

O shit i usually break down and do a lil light cardio (30 min light walk outside with the wife) like maybe 3 of the days im off that week ( i feel i gotta do something). and I usually cut back on the carbs slightly as im not as active so i don't need as many carbs.

 

[RONJON]

O shit i usually break down and do a lil light cardio (30 min light walk outside with the wife) like maybe 3 of the days im off that week ( i feel i gotta do something). and I usually cut back on the carbs slightly as im not as active so i don't need as many carbs.

thanks for the insight Brad..appreciate it. Tryin to get this down Im a recovering overtrainer

 

[BigCanuck]

Ive read alot on blast and cruise and periodization with DC training...how many do these types of breaks from the gym periodically and how has it effected your training and results in bodybuilding?

For myself i have found 3 weeks on with extreme stretching only the final week followed by 1 full week off seems to work best.

 

[RONJON]

For myself i have found 3 weeks on with extreme stretching only the final week followed by 1 full week off seems to work best.

Wow so you essentially take every fourth week off of training bro? ...and is week 3 extreme stretching ONLY (no lifting) on week 3?

 

[smootheavy]

I have found personally and along with research that it is best to do a deload every 4th week...the deload week can be any mixture of training, often the best thing to do is train maybey 3 days that week and do activities that are totally different from your current training.

If youre a bodybuilder or Pler, go swimming, do yoga and maybe one resistence workout total body low volume and low intensity...

an athlete (say an MMA fighter) might do biking, hiking and calisthenics for example

Zatsiarski recommends NO or minimal periods on no training for upper and elite level athletes, the body actually recovers faster/better from continued training at low intensities and duration along with active rest.

 

[BigCanuck]

Wow so you essentially take every fourth week off of training bro? ...and is week 3 extreme stretching ONLY (no lifting) on week 3?

The first two weeks of my cycle i only lift with no stretching.The third week i lift and extreme stretch.The fourth week is off with only low intensity cardio 3-4 times/week,just a brisk 3 mph walk.

 

[RONJON]

The first two weeks of my cycle i only lift with no stretching.The third week i lift and extreme stretch.The fourth week is off with only low intensity cardio 3-4 times/week,just a brisk 3 mph walk.

Ahhhhh okay..I see..how has this method work for you man? I guess i just never take too much time off from the gym It would seem like I would feel like I need to be in there that last week lifting lol. Its sooooo hard for me to take more than a few days off actually! WTF is my problem!? lol

RJ