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Periodization
Periodization is the adjusting of sets, reps and weight to control volume and
intensity. When done correctly, volume should slowly decrease throughout a
training cycle while intensity should slowly increase. With strength training, a
lifter should begin a training cycle with a higher rep range than he will finish
with. For example, a lifter might begin a training program performing sets with
8 reps. Throughout the course of his/her training program, the lifter will
slowly increase the weight while slowly decreasing the reps. This is enough time
for the neuromuscular system to adapt and become more efficient.
For this example, the lifter has a 1 rep max of 225 lb:
Week Set 1 Set 2 Set 3 Set 4 Set 5 Volume Lbs. Peak Intensity(Last Set) % of 1
Rep Max(Last Set)
1 95 lb x 8reps 100 lb x 8reps 110 lb x 8reps 115 lb x 8reps 120 lb x 8reps
4,320 73% 52.5%
2 105 lb x 8reps 110 lb x 7reps 115 lb x 7reps 125 lb x 7reps 130 lb x 7reps
4,200 79% 57.75%
3 110 lb x 7reps 120 lb x 7reps 125 lb x 6reps 135 lb x 6reps 140 lb x 6reps
4,010 84% 63%
4 125 lb x 6reps 130 lb x 6reps 140 lb x 6reps 145 lb x 5reps 155 lb x 5reps
3,870 88% 68.25%
5 130 lb x 5reps 140 lb x 5reps 150 lb x 5reps 155 lb x 5reps 165 lb x 4reps
3,535 94% 73.5%
6 140 lb x 4reps 150 lb x 4reps 160 lb x 4reps 165 lb x 4reps 175 lb x 4reps
3,160 99% 79%
This is an example of periodization where the volume decreases while the
intensity and weight increases.
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