There’s a limit to this, however: with each set that you complete a certain movement, (provided it’s appropriately intense) you’ll find yourself getting more and more tired. Week 1-4: 4 sets of 10 reps

Each example is based on training three days per week with barbell squat, barbell bench press and seated row for a total of 15 sets each day. (If you don’t get this joke and have never seen that video, I apologize profusely for what you’re about to experience.) This theory points out the three phases the body undergoes when experiencing a new stimulus. My squat got up to 365, and my bench to 315. Don't be. Resistance: The … Every now and then, you could test your 1RM. For untrained individuals, there are conflicting indications that periodization might be superior to non-periodization and that non-linear might be superior to linear.So to be clear: periodization is probably more important when it comes to strength than when it comes to size, some differences exist depending on your level of practice, and there seems to be no real difference between linear and non-linear approaches in terms of results.Probably the biggest mistake n00bs make in linear periodization is adding weight . The mechanism by which periodization might affect strength gains is unclear.For trained individuals, periodization makes little difference for hypertrophy. This will get your butt in gear in the morning, relieve stiffness, and prepare your low back for the big lifts. Linear Periodization. Just keep the end goal in mind if you start to get bored.On a similar note, finish the program all the way through. This is contrasted with popular non-linear periodization methods, which are more frequently seen with more advanced lifters.So why has linear periodization gotten a bad rap, and why is it less commonly seen amongst advanced lifters? I certainly gained muscle and remained hella lean, but I wasn’t really seeing any results in terms of gaining strength and I certainly wasn’t dieting for big changes in body composition.The very first periodized program I ever followed was a linear one that worked by reps. Note that I’m not squatting due to an injury I’m recovering from, so you could easily replace the leg work with squatting.BB Walking Lunge 5x8/leg (replace with squat assistance work - pause squat or similar)This is the primary work for each day of the program, and is what matters the most. On a similar note, don't get upset by relatively modest gains. But throughout that time, no matter how many different periodization schemes I tried, I never saw results as quickly or as consistently as I did during that first (linear) phase of my training.This past year I’ve essentially gone through three different linear phases in a row. I tend to use this method more with assistance work that uses pretty light weights anyway. Hell, he even wrote a on it. For the case of brevity, the example is disregarding repetition tempo, exercise order, rest periods and principles of progressive overload. I just showed up at the gym and tried to hit more weight, or more reps, or whatever felt like an appropriate amount of effort. Add this to your workout and make your pull-ups easier, your arms jacked, and your shoulders healthy. When you get hella strong, particularly in taxing lifts like the deadlift, it may be hard to do 5 sets, or to go for 5 reps. You can often still build strength, but you may need to limit it to fewer sets or reps in order to focus on high quality work. At a certain point, it’s not worth it to keep adding sets, particularly with really heavy movements.

If you added five pounds but had to drop 3 total reps in the process, then you’ve improved because you’re handling a new weight. In any case, I’ve consistently been biggest and strongest via linear programs, with the possible exception of HIHF programs, which work well if I’m intending to peak for a meet. Linear Periodization Programs. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next LevelThe tried-and-true method of just putting more weight on the bar Why make things overly complicated when they don't need to be? It's time to revisit those simpler days and techniques.There are plenty of popular programs that provide basic linear progressions for beginners, but let's discuss how to apply those same principles once you plateau on your beginner program.The only thing you have to change as an intermediate is to The two drop-back sets will usually land you between 15 and 40 working reps a week, which is the range proven to work for a combination of both strength and hypertrophy by countless programs.The next week, add 5 pounds to the bar for overhead press, 10 pounds for bench, and 15-20 for squats or deadlifts and try your hardest not to lose reps. Obviously you'll lose reps over time as the weights get heavier, but really fight to make that as slow of a process as possible.To make sure you're on the right track, plug your top set of the day into a rep-max calculator.

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