non-linear periodization

Discussion of peer refereed articles and clinical applications

Moderators: Ironman, Jungledoc, darshana, stuward

Post Reply
bodymuscle
n00b
n00b
Posts: 3
Joined: Thu Jul 24, 2014 1:25 pm

non-linear periodization

Post 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 ! :wink:

User avatar
stuward
moderator
moderator
Posts: 6612
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Re: non-linear periodization

Post 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

bodymuscle
n00b
n00b
Posts: 3
Joined: Thu Jul 24, 2014 1:25 pm

Re: non-linear periodization

Post 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 ?

bodymuscle
n00b
n00b
Posts: 3
Joined: Thu Jul 24, 2014 1:25 pm

Re: non-linear periodization

Post 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 :

User avatar
stuward
moderator
moderator
Posts: 6612
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Re: non-linear periodization

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

Post Reply