Periodization is a word that is commonly thrown around in powerlifting and bodybuilding circles to describe training that varies. More specifically, periodization can be defined as the frequent variation of techniques, weights, exercises, speed, and reps & sets in order to facilitate new muscle growth. The belief system behind periodization is that the human body adapts very quickly to a particular routine, and once the body adapts, it is no longer forced to grow in order to possess the muscle required to meet the workload. By continuously changing routines, bodybuilders and powerlifters hope to keep ‘shocking’ the muscle into growing. Periodization has three sequential stages the trainer will encounter when using this technique. Shock If a bodybuilder has been using a 5 on, 1 off body part split routine for five years, he is pretty set in his ...

If you like this article, click here to share:

Forty years ago, bodybuilder Steve Davis devised a 6-week strength and mass training protocol which challenged the body to train at its maximum strength range for ten consecutive repetitions.  This program became known as microcycle periodization, and it has remained influential in bodybuilding and powerlifting training ever since – in underground circles. The idea behind the Davis Set is simple.  Complete ten “one-rep” sets in a row using your maximum one-repetition maximum poundage for weight.  After each repetition, slightly reduce the weight and complete another repetition immediately, using this as your new one-rep maximum poundage.  Complete ten reps while reducing the weight.   One set is all you need. And it’ll be the toughest single set you complete in your life! For example, if you can bench press 225 pounds for one rep, you will do that.  Then reduce the weight and complete ...

If you like this article, click here to share:

Negatives – This is the practice of going against the pull of gravity when you lower the load used in training. It is done through deliberately slowed and controlled motions. One-rep max – This represents your highest strength for a particular motion. This is the basis of power-lifting contests. Novices are discouraged from participating in such contest because they may expose themselves to injury. If you are able to accomplish ten reps with an optimal weight then this is a good approximation for 75% of your one-rep max. Peak – This is a term that is mostly used in the context of preparing for contests. The body fat level is minimized to the optimal lowest such that the muscles are fully exposed. This body condition can only be maintained for a few days. Plates – This term represents the weights that are added ...

If you like this article, click here to share: