The more you enjoy going to the gym and training, the more that reinforces the behavior. Basic Linear Periodization Program; Tag Archives: basic linear periodization program. I fall back on the basic intermediate program as a plateau-buster from time to time and it hasn't let me down yet. I don't think this indicts the template for bench specifically - I was dealing with some pretty bad tendinitis in both elbows, which interfered severely with bench workouts.

Arguably, linear progression is a form of linear periodization, but in practice this seems to be how most people use the terms.The new 5/3/1 book seems to use this model of training a bit.

I’m sure there’s an element of chasing the exciting new thing – the strength world’s flavor of the week – but I think there’s more to it than that.Let’s start by looking at the various beginner routines out there. But keep in mind that not everyone is wired like that – many people It’s worth pointing out that not everyone finds the same type of training enjoyable. I'm just finishing up a cube rotation, going into week 9, but for DL, I followed a program that Lilly laid out For me, I found these knee pulls are pretty neat - I've pulled 8 reps above 90% 1RM (4 more scheduled today, including 3 @100% of my PR weight). I've done really heavy block pulls in other programs, at as much as 125% of my max from blocks (just below the knee), and never thought those felt like they take a lot out either. Another thing I like is that I can peak to a triple and then restart the cycle, just simply because I have no reason to hit a 1rm if I'm not competing. So that was good.The article's example has a projected max steadily rising week-to-week, but for me this was not really the case. Linear Periodization Rules: PROGRESSION FOR COMPOUND MOVEMENTS Let’s say that you have Bench Press 3×6-8 , 70-75% 1RM listed in your training program. I wouldn't recommend it for DL, but otoh, deadlift in general doesn't seem to need quite as much near-max work for heavy lifts to still feel decent. The more you enjoy your training, the more extrinsically motivating it is. How long are your sessions and how old are you?So are you running it using an upper lower or full Body? Once this basic intermediate program no longer works for you, you can add one more wrinkle by moving through progressively stronger variations of a lift. While there are other training structures, such as reverse linear, undulating, and block periodization, linear periodization tends to be the most commonly used. Totally feel you on the rep strength though.

After doing the knee pulls, I usually feel pretty good. Would it be preferable doing those before like you mention as overwarms or does it not really matter?Frequency on the main lifts. So it doesn't really matter what intensity(although I believe he mentions that a threshold does need to be reached, 50-60%+ of 1RM) is when it comes to a lift as long as volume is equated for. These knee pulls actually loosened things up. I didn't spend any time at 1-3 reps, and had to scramble to make up for it in a short peaking block, so not only was I pretty uncertain about really being able to reach my projected maxes, but my technique suffered at those weights and I wasn't able to fully bring my strength to bear. How do you program your variations and accessories? Linear periodization covers the topics above, but it is often conflated with linear … Once this basic intermediate program no longer works for you, you can add one more wrinkle by moving through progressively stronger variations of a lift. Simplicity ftw!The main difference between Linear and Block is that in Linear, the sets will remain the same.I hope this doesn't get buried because a lot of the comments on these types of threads speak of Starting Strength and SL5x5...which aren't really Linear Periodization models.So is gzclp linear progression and linear periodization? There are a few things I'd … Why hate the process, in spite of good results, when you’re just doing it for personal enjoyment anyways? Conversely, if you’re intrinsically motivated to train, but your training plan bores you to tears and you stop looking forward to going to the gym to carry out the training you have planned, it starts setting up a more aversive relationship with training.Not to mention, this isn’t Soviet Russia or Bulgaria where your ability to lift a barbell is directly related to your ability to provide for your family. When you give someone similar workouts week-in-and-week-out their body habituates to the stressor, so the rate of adaptation slows down. There’s the Cube and 5/3/1 that have more weekly variation in loading, with the Cube having a broader array of exercises than 5/3/1. Linear Periodization The more traditional of the two types, linear means that you lift progressively heavier weights for progressively fewer reps during the course of the macrocycle. If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products.The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You might have added some muscle too – particularly if you’ve rested between sessions and allowed your body to regenerate.But if you train too hard and too frequently without proper rest, you grind your body down even further and begin to ‘exhaust’ yourself – what we know as Well it all comes down to balancing tough work in the gym with adequate recovery.As we’ve seen, skip the rest days and you’ll transition from progressing pretty well to lying in the fetal position crying for your momma as fatigue, exhaustion and overtraining kick in.Going full HAM in the gym day in-day out isn’t great training.