How to Periodize Strength Training for Hypertrophy?

Periodization refers to the systematic planning and variation of training variables to achieve specific fitness goals. There is no one-size-fits-all answer to this question. The most effective periodization model for hypertrophy will depend on individual factors such as training history, goals, and recovery capacity. The training program can be divided into a macrocycle, mesocycle, or microcycle. The macrocycle is usually a period of about six months to a year. A mesocycle lasts 1-3 months, and a microcycle lasts one week. Training can also be broken down on a yearly basis into a basic training period or training season, a pre-competition period and a competition period, and a transition period.

There are various models of exercise programming, including linear periodization and undulating (non-linear) periodization models. Linear periodization suggests that training intensity increases and volume decreases as competitions approach. Linear periodization involves gradually increasing intensity (i.e., weight lifted) while decreasing volume (i.e., number of sets and reps) over time. This model typically involves working with higher reps and lower weights at the beginning of a training cycle, then gradually increasing the weight while decreasing the reps.

On the other hand, undulating periodization involves alternating between high-volume, low-intensity training and low-volume, high-intensity training over a training cycle by gradually increasing the weight over time. This approach is designed to provide a variety of training stimuli, prevent plateaus, and optimize recovery. Undulating periodization may be more effective than linear periodization for intermediate or advanced lifters. The undulating periodization model can be subdivided into a weekly, daily, or block periodization model.

Block periodization involves dividing the training cycle into distinct "blocks" of time, with each block focusing on a specific training goal. For example, one block may focus on building strength, while another may focus on hypertrophy. This approach is designed to allow for more targeted training and recovery and provide variety in the training program. Block periodization may be more effective than linear or undulating periodization for advanced lifters.

Beginners may not need to program their strength training, while experienced exercisers benefit from programmed training. In strength training for muscle growth, periodic variables may include loads (repetition ranges), volume, frequency, and movements. Systematic variation of these variables can prevent non-functional overload and promote muscle growth. One way to vary repetition zones and movements is to use daily (or intermittent) undulating non-linear periodization. Another way is to include more than one repetition range for the same muscle group in a single exercise. A third way of varying the training is to periodize the different repetition areas (or weights) into their own mesocycles in a block periodization fashion.

Here are some examples of periodization and variation of training for chest muscles:

Block periodization with emphasis on different repetition ranges in mesocycles

Mesocycle 1: 70% of sets in a repetition range of 4-6, 15% in a repetition range of 6-12, and 15% in a repetition range of 15-20.

Mesocycle 2 & 3: 70% of sets in a repetition range of 6-12, 15% in a repetition range of 4-6, and 15% in a repetition range of 15-20.

Mesocycle 4: 70% of sets in a repetition range of 15-20, 15% in a repetition range of 4-6, and 15% in a repetition range of 15-20.

Linear load periodization with a constant number of series in the bench press (load increase supported by a reduction in repetitions)

Week 1: 3 x 8 x 80 %

Week 2: 3 x 7 x 82.5 %

Week 3: 3 x 6 x 85 %

Week 4: 3 x 5 x 87.5 %

Week 5: 3 x 8 x 82.5 %

Undulating periodization with alternates between different reps and sets in chest training

Week 1: 3 x 12 x 70 %

Week 2: 3 x 15 x 60 %

Week 3: 4 x 12 x 70 %

Week 4: 4 x 10 x 80 %

These examples show how periodization and training variation can be applied to chest muscles. By varying the exercise selection, repetition ranges, and load, the body is exposed to different stimuli, which can lead to improved performance and better results.

References:

Bartolomei, S., Hoffman, J. R., Merni, F., & Stout, J. R. (2015). A comparison of traditional and block periodized strength training programs in trained athletes. The Journal of Strength & Conditioning Research, 29(4), 1099-1107.

Beardsley, C. (2019). The strength and conditioning bible: how to train like an athlete. Bloomsbury Publishing.

Bompa, T. O., & Haff, G. G. (2009). Periodization: theory and methodology of training. Human Kinetics.

Eifler, C. W. (2016). Is daily undulating periodization a superior programming model for athletes?. Strength & Conditioning Journal, 38(2), 1-9.

Fink, J., Schoenfeld, B. J., Kikuchi, N., & Nakazato, K. (2016). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. The Journal of Strength & Conditioning Research, 30(3), 670-677.

Helms, E. R., Cronin, J., Storey, A., & Zourdos, M. C. (2015). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. Strength & Conditioning Journal, 37(4), 27-35.

Hoffman, J. R., Ratamess, N. A., Klatt, M., Faigenbaum, A. D., & Kang, J. (2009). Do experienced lifters use greater explosive forces than novices during three Olympic lifts?. The Journal of Strength & Conditioning Research, 23(3), 832-837.

Issurin, V. B. (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine, 40(3), 189-206.

Kok, L. Y., Hamer, P. W., & Bishop, D. J. (2009). Enhancing muscular qualities in untrained women: linear versus undulating periodization. Medicine and Science in Sports and Exercise, 41(9), 1797-1807.