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Discussion of peer refereed articles and clinical applications
Moderators: Ironman, Jungledoc, ianjay, stuward
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bodymuscle
- n00b

- Posts: 3
- Joined: Thu Jul 24, 2014 1:25 pm
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by bodymuscle » Thu Jul 24, 2014 1:32 pm
HI !
i read 3 studies that said that non-linear periodization is better for gaining muscle mass.
BUT: in the studies, subjects trains each muscle 2 times a week (one time light one time heavy).
do you think it's possible ton train with a non linear periodization and vary the load each week (because i train each muscle 1 time a week) ? results will be the same ?
it would be:
week1 --> heavy load: 6-10 RM, rest between set = 2'
week2 --> light load: 12-15 RM, rest between set = 1'30''
week3 --> heavy…
etc…
thanks !

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stuward
- moderator

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- Joined: Sat Mar 10, 2007 5:44 pm
- Location: Halifax, NS
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by stuward » Thu Jul 24, 2014 4:38 pm
The more advanced the trainee, the longer the cycle required. Since intermediates get by with a weekly cycle, and since you're only training body parts once a week, it likely doesn't matter to you.
5-3-1 is a 4-week cycle that hits each major movement once a week. It's worth looking into.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD
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bodymuscle
- n00b

- Posts: 3
- Joined: Thu Jul 24, 2014 1:25 pm
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by bodymuscle » Thu Jul 24, 2014 5:19 pm
Thanks for your answer. i didn't all understand (sorry i'don't speak english very well). you said it's not a usual for me ?
non-linear periodization only work if i hit body part twice a week ?
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bodymuscle
- n00b

- Posts: 3
- Joined: Thu Jul 24, 2014 1:25 pm
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by bodymuscle » Thu Jul 24, 2014 5:50 pm
will it be better like this ?
Day1 : back/chest/ shoulder HEAVY
Day2 :
Day3 : biceps/ triceps / leg LIGHT
Day4 :
Day5 : back/chest/ shoulder LIGHT
Day6 : biceps/ triceps / leg HEAVY
Day7 :
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stuward
- moderator

- Posts: 6600
- Joined: Sat Mar 10, 2007 5:44 pm
- Location: Halifax, NS
Post
by stuward » Fri Jul 25, 2014 7:08 pm
That's the more traditional way to do an intermediate program. Of course you need a couple leg days.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD