Basic Primer on Effective Training

Periodization, which is basically defined as the planned variation of training variables in an exercise program, is a key component to most effective training programs. An even more simple explanation is simply to say it means you have a plan to your training. There are a number of different ways to periodize your training, but suffice to say it involves the manipulation of loading parameters – sets, reps, tempo, rest intervals, etc. – as well as a finely tuned management of training volume. Research on periodization versus no periodization has shown that periodized training has a greater effect on strength/power, local muscular endurance, fat-free mass (muscle) and motor performance. There are a number of coined terms for the various periodization models – linear, alternating, undulating, conjugate, concurrent, etc., but again, they’re all a form of planned manipulation of your training. I’ll touch on the first three. The classic or traditional model of periodization is the linear model – one popularized in the western world for the last 20 years – in which the reps (volume) are decreased with a simultaneous increase in load (intensity) with each successive mesocycle, which generally last three to four weeks each. It has a number of different drawbacks as it relates to hypertrophy and strength. It becomes very difficult to maintain the gains in an earlier phase once you’re in a later phase of the plan. For most it’s simply far from optimal. There’s also a model called alternating periodization where higher and lower reps are alternated with each successive phase. The two phases would be characterized by high loads/low volume (intensification phase) and low loads/high volume (accumulation phase) respectively. This model addresses a number of the linear model shortcomings. The primary goals of the intensity phase are improved neuromuscular recruitment of the involved muscle fibers which increases strength. Remember, that the type of hypertrophy associated with maximal strength training is often referred to as myofibrillar hypertrophy. On the other hand, the primary goal of the volume phase is sarcoplasmic hypertrophy, which again is associated with an increase in the fluid volume of the non-contractile elements within the muscle. Think of an intensity phase as more powerlifter/strength training oriented training and an accumulation or volume phase as more of a traditional bodybuilding style of training. You alternate back and forth between each phase, often every 3-4 weeks. Another non-linear model of periodization known as undulating periodization. In this model you’re actually adjusting the loading parameters every workout instead of say adjusting in longer term phases as you would in the previously mentioned systems. And finally, a very popular and very effective (particularly for strength development) method of periodization is known as conjugate periodization, in which you’re training multiple strength qualities during the same microcycle. All that said, there’s really no best way. We all know we can’t do the same training program forever, and most of us know that we adapt to a given workout after a number of times through it. However, we tend to adapt to the number of reps performed first, and the actual exercise itself last. So it stands to reason that we need to change the rep range more often than we change the exercises. Basically, the big movements, or variations of the big movements, should always be the cornerstone of your training program. And at the same time, while it’s great to have a ‘plan’ drawn up, you can’t get stuck in the rigidity of the plan either. Some days, you might just not ‘have it’. Some days you might really have it. Programs often need to be adjusted and modified based on the potential differences between desired outcome and the actual outcome. That is, sometimes you just have to stop and listen to your body and make some adjustments on the fly. You can have the best laid out plan on paper, but sometimes it simply needs some tinkering with. Cybernetic periodization – listen to your body (something you tend to learn to do better the more advanced you become).