Picking periodization

[julian96]

hello her is my stats:
Male 19years. 186cm tall. 86kg
Deadlift 120kg
Squat 130
Bench 110
Want to keep lifting raw
.
Finishing sheiko right now and will test soon. I know i have gotten abit stronger.
Now im looking more into different periodizations . Conjate method - westside - block - DUP .
I like they way block periodizations looks but by googling i seem to get pushed to do more like conjate method because they i get to keep the effect from all the reps types.. But i personlly like block periodizations better cuz then i can spend 4-5 weeks focusing on hyperthpy and build muscle then get the new muscle stronger and then peak and hit new pr.
So what do your guys think of the different periodizations ? Tried some? Tell me your story and try help me out here;) thanks??:heart:

[osu122975]

saw your post over on t-nation.

try diff stuff. see what works and what doesn't. everyone's diff.

with your numbers, anything is bound to work.

just keep it simple. train hard and recover even harder. keep nutrition good.

look at philosophies rather than programs. if in doubt do this:

week 1 warm up to 50% of your max for 5 reps. add 5kg each set until you reach a weight you can't get for 5 reps and stop there.
week 2 same thing only do triples.
week 3 same thing only do doubles.

then start over. simple and very effective.

[Ryan]

Eric, you beat me to it. At 19, you can pretty much do anything and you'll get stronger. The keys are probably to eat anything in sight, hit it hard at the gym, and sleep as close to 10hrs a night as possible.

Everything else will work itself out within your first year of hard training, and then at that point, you start to get into more specifics like types of periodized methods, RPE, etc.

Good luck!

[3speed]

If your goal is to get stronger, you definitely need to eat more and get plenty of rest. Most higher level lifters at your weight are no more than 170cm. Most people asking for advice will blow right past that part about rest, but you will find it to be the most important part of your progress over time.

Now, to your question. I have been lifting for 38 years and have tried just about everything you have read about and some you haven't. Over the years, I tracked everything I did and paid careful attention to what worked and what didn't work. I dropped what didn't work, kept what did and adjusted as necessary because nothing will work forever.

Block periodization has created some incredible strength athletes but so has straight linear periodization. There are studies showing that one type of lifting produces better gains than another type, but all of those are short term studies. There are no published studies that compare different lifting philosophies over the long term. My personal opinion is that it comes down to simply doing work and taking a short break when your body needs it.

As long as the block periodization is working for you, why change it? Getting stronger is not glamorous, sexy work. It is work. If you find something that works, there is no need to change it up. Ride that horse until it drops.

To your concerns about reaping the advantages of different rep schemes... There is no definitive answer on exactly how much or how quickly strength drops off even when taking a complete break from lifting. The general sentiment among experienced lifters is that it's probably in the range of 5-10% after 2-4 weeks with levels returning to 100% after just 1 week of training. Notice I said this was after a complete break. You will still be lifting if you are simply switching blocks.

I can't find it, but I remember reading a Russian manual on Block training several years ago. It laid out blocks for conditioning, hypertrophy, strength and power. One of the charts I remember from the manual showed that when switching FROM a strength or power block, the athlete was still at 95% thirty days later. Conditioning declined to 95% after only 7 days.

In other words, if you have found something that works for you, stick with it until it no longer works. Then and only then experiment, find what else works and stick with it until it doesn't. Repeat the above process.