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4 Best Types of Periodization for
Strength Training
SET FOR SET
When it comes to periodization training, things can get a little convoluted
through overly complicated explanations. We are here to break things
down in the simplest manner possible. In this post we are going to discuss
what periodization training is and the 4 best and most common types of
periodization models for strength training, which include linear,
undulating/non-linear, block, and conjugate periodization.
WHAT IS PERIODIZATION?
Periodization is the planned manipulation in your training variables, i.e.
volume, intensity, frequency, rest periods, exercise selection, range of
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motion. The main two things people periodized, however, are volume and
intensity.
In essence, it comes down to how you organize your training and the
decisions you make on when and what types of stress you place on the
body.
Periodization may seem fancy but pretty much every program has some
form of periodization.
The only kind of program that wouldn’t be considered periodized is if you
did the same exercises for the same reps and number of sets and all you
changed is the load, by adding weight over time. While this would work for
beginners (and beginners are even recommended to start with this
concept of just simply adding weight to the bar because beginners can
progress rapidly within those newb gains), when you start to become
more advanced you’ll need to train smarter not just harder. With that you
need a method for your training, and that’s where periodization comes in.
History of Periodization
Periodization was established in the 1960s by a guy named Leo Matveyev,
who was a Russian physiologist. He coined the term based on what we
call linear periodization today, which basically just means increasing
intensity (i.e. load) and decreasing volume (i.e. reps) over time.
Since the original model of periodization was put forward, there have
been a lot of studies done on periodization (which includes other types of
periodization methods, some of which are simply a spin on the original
linear method) and the concept has gotten way more popular.
Much of the basis for periodization (at least some models) was also built
on Hans Selye’s (a.k.a. the father of stress research) GAS theory, which
stands for General Adaption Syndrome.
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The GAS theory describes three phases that the body goes through when
experience new stimulus: Alarm, Resistance, and Exhaustion.
Alarm is the initial shock of a new stimulus, which is usually in the form of
soreness, as we’ve all felt when starting a new program.
Resistance is the adaption to the stimulus, which allows us to continue
increasing our workload and progress in a program.
Exhaustion is when a decrease in workload occurs via overstimulation
and fatigue, which is known as overtraining or overreaching.
The goal of periodization is to prolong the resistance stage, which is when
improvements occur, and to avoid or reduce the exhaustion stage by
implementing a period of deload or rest at the right time.
The various methods (or types) of periodization all work towards this
same goal, they just do so in a different manner.
TIME SCALES IN PERIODIZATION
Before we get into the different types of periodization models, we want to
quickly explain the way periodization is organized. No matter what type of
periodization model you are using, you will break your plan down into
timeframes, known as cycles: Macrocycle, Mesocycle, Microcycle.
Macrocycle: Macrocycle is your long term goal, which can be
anywhere from 3-12+ months depending on what you are training for.
Mesocycle: Within your macrocycle will be multiple mesocycles.
These are your midterm goals that work toward you main long term
goal, which can be anywhere from 1-12 weeks.
Microcycle: Within a single mesocycle are microcycles, which work
toward an immediate goal and the current mesocycle. Microcycles
can be just one workout day, multiple days or a week long, but most
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often it’s simply your weekly training plan for a specific mesocycle.
All in all, these cycles help you organize your training so that you can
achieve long term goals. As the saying goes, a journey of a thousand
miles begins with a single step.
Our article on periodization training cycles will teach you everything you
need to know about macrocycles, mesocycles, and microcycles, which is
an important yet basic aspect of periodization and programming. We also
include examples of different programs broken down into these cycles to
give you a very clear understanding of how they work.
However, periodization really gets interesting with the different
implementations of how you stress the body. This is what we refer to
when we say types of periodization.
TYPES OF PERIODIZATION: LINEAR VS
UNDULATING VS BLOCK VS CONJUGATE
So, the macro, meso, and micro cycles simply relate to the organization of
your training, and the types of periodization relate to the decisions you
make about when and what type of stress you place on the body.
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The main elements you will be changing within your workouts on a
microcycle or mesocycle scale are: Volume, Intensity and Exercise
Selection.
Volume is the overall number of reps in a set for a given exercise/pattern.
Intensity is the difficulty of the exercise you are doing, which generally
relates to the weight load. So, increasing intensity for strength training
usually means increasing the load.
Exercise selection is exactly as it sounds, the exercises you are doing.
All of these elements are important for progressive overload but
manipulating them in the best way is what periodization is about, as is
timing accumulation (progression) and fatigue (deload/rest for recovery
and a “recharge”).
The following methods are the best and most popular methods of
periodization...
1. Linear Periodization
Linear Periodization is when you increase intensity and decrease volume
over a period of time.
It is sometimes called classic periodization as it is the oldest form of
periodization.
Generally, linear periodization involves progressing from higher repetitions
with a lighter load to lower repetitions with a heavier load. This
progression usually occurs on a weekly or monthly basis, with the ultimate
goal being to increase strength and power over the course of multiple
mesocycles in a macrocycle.
Note: Linear periodization can work in other ways besides repetitions and
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loads, but the concept still applies. For example, for a runner, volume will
represent miles and intensity will represent speed or heart rate zone.
Linear Periodization Example for Strength Training:
Week 1: 3x6 @80% 1RM
Week 2: 3x5 @85% 1RM
Week 3: 3x4 @87.5 1RM
Week 4: 3x3 @90% 1RM
Week 5: 4x2 @92.5% 1RM
Week 6: 5x1 @95-100% 1RM
Week 6 would be followed by a deload week before rinsing and repeating
with a higher starting weight for the next mesocycle.
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Linear Periodization Example for Bodybuilding:
The weight load is just an arbitrary number, but you’ll see the point.
Week 1: 100lbs 3x10
Week 2: 105lbs 3x9
Week 3: 110lbs 3x8
Week 4: 115lbs 3x7
Week 5: Optional Deload
After this cycle, you would repeat back at 10 reps but you’d be starting at
a heavier weight (i.e. 105 or 110 pounds).
Bodybuilders require more volume, but by doing this, you’ll have gained
strength so you’ll be lifting heavier weight for the same volume.
Benefits of linear periodization:
The most straight forward form of periodization, so it’s very easy to
understand and implement.
Great for beginners who want to build a solid strength foundation.
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Beginners will progress best with linear periodization and the results
are very obvious and quantifiable on a short term basis. Moreover,
beginners will see rapid gains with linear periodization thanks to the
newbie gain phenomenal. Linear periodization allows for quicker
progression.
Linear periodization lends itself to a slow progressive peak. So, if you
have a competition in something like 8-12 months, you can use linear
periodization effectively to work to a peak at that time without
burning out.
Reverse Periodization:
It’s the opposite of linear periodization, so you’ll be increasing volume and
decreasing intensity over time.
Most studies show linear periodization is more effective. However, reverse
periodization has its place. For example, if you wanted to develop
muscular endurance or work capacity.
2. Undulating Periodization (aka Non-Linear
Periodization)
Undulating periodization (also referred to as Non-Linear Periodization)
involves varying the stimulus on a daily (DUP) or weekly (WUP) basis.
DUP = Daily Undulating Periodization
WUP = Weekly Undulating Periodization
So, rather than focusing on increasing one variable over time, undulating
periodization plays around with variables like volume, intensity and
exercises daily or weekly (or even bi-weekly).
Pure undulating periodization would only manipulate intensity and
volume, leaving the same exercises over the training cycle.
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This type of training periodization is more advanced than linear
periodization, so it is usually saved for intermediate and advanced lifters.
Example of DUP:
Essentially, volume and intensity will be up and down throughout the
week, which would create undulations (waves) day to day if you looked at
it on a weekly chart.
i.e....
Day 1: Power (5x1 90-100% 1RM)
Day 2: Strength (4x5 80-90% 1RM)
Day 3: Hypertrophy (3x8-10 60-80% 1RM)
or...
Day 1: 100lbs 3x15-20
Day 2: 150lbs 3x4-6
Day 3: 125lbs 3x8-12
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Progressive overload would occur by adding weight to the bar each week
but could be bi-weekly or monthly, as the Day 1-3 rep range would stay
the same throughout the mesocycle.
Example of WUP:
Volume and intensity will be up and down week to week, so undulations
(waves) would appear on a monthly chart.
Week 1: 5x5 75%
Week 2: 4x3 85%
Week 3: 5x4 80%
Week 4: 3x2 90%
With the start of each month, you’d add weight to the bar, so progressive
overload would occur month by month.
Benefits of Undulating Periodization:
As you become more advanced, progression must happen slower
than when you are a beginner (which can be daily), and undulating
periodization lends itself to sustainable progression. For example, an
intermediate may use DUP to progress weekly (rather than daily like
with linear periodization), and an advanced lifter may use WUP to
progress monthly.
Can focus on progression of more than one training adaption. For
example, if day 1 is hypertrophy, day 2 strength, and day 3 power,
then you can improve in all three areas over the course of a
macrocycle. This is also great because all of these qualities are
synergists with each other, so improving one will help with the other.
Great for athletes who have longer sports seasons as they won’t get
burnt out with one training variable.
Great for advanced athletes and lifters as it negates plateaus that
happen with linear periodization.
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DUP is shown to be one of the best models to build strength without
increasing muscle mass (with the right diet of course), which is
important for powerlifters who need to stay in a certain weight class.
Psychologically its also good as it provides variety and freshness to
training.
3. Block Periodization
Block periodization involves breaking down specific training periods into
“blocks” of 2-4 weeks. Each block will involve training for a specific skill,
such as hypertrophy, strength, and power.
Block periodization is usually broken down into 3 stages:
Accumulation (Block 1)
Transmutation (Block 2)
Realization (Block 3)
To simplify this...
For a powerlifter, the accumulation block would focus on hypertrophy, the
transmutation block would focus on increasing strength (using that new
muscle), and the realization block would be to peak in power.
The ultimate goal is to allow the athlete to stay at their peak performance
for longer.
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Example of Block Periodization:
Block 1 - Month 1: Hypertrophy
8-15 reps 50-75% intensity, short rest periods between sets
Block 2 - Month 2: Strength
1-5 reps 75-90% intensity, longer rest periods between sets
Block 3 - Month 3: Power
1-3 reps 90+ intensity, explosive movements focusing on speed, long
rest periods between sets.
Note: Realization blocks may be shorter than Accumulation and
Transmutation blocks for powerlifters leading up to a competition.
Following the Realization block will be a short restoration phase which is
simply recovery and a deload period.
Benefits of Block Periodization:
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Great for maintaining a high level of athleticism for competition over
an extended period of time and without burning out.
Progression occurs slower while avoiding burnout, which is important
for advanced lifters.
Great for being able to peak multiple times per year.
4. Conjugate Periodization
Conjugate periodization is similar to daily undulating periodization in that
the focus of training changes from one goal or quality to another on a
weekly basis, which includes volume, intensity, and exercise selection.
Conjugate periodization allows you to develop different traits and attack
multiple goals simultaneously, which may be hypertrophy, strength, power,
or specific movement skills.
For example, you may be developing hypertrophy and max strength in the
same week. The great thing about these two training qualities
(hypertrophy and strength) is they are synergists so improving in one
helps with the other.
Note: Certain training qualities are not compatible, such as training for
muscular endurance and maximal strength.
Conjugate periodization is typically broken down into Max Effort days and
Dynamic Effort days, with 4 days of training per week.
Maximal Effort = lifting the heaviest load possible for a specific number of
repetitions (doesn’t have to be just 1 rep)
Dynamic Effort = lifting sub-maximal loads with maximal effort (meaning
speed and velocity - explosiveness)
So...
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Day 1: Maximal Effort Lower Body
Day 2: Maximal Effort Upper Body
Day 3: Dynamic Effort Lower Body
Day 4: Dynamic Effort Upper Body
Example of Conjugate Periodization:
Day. 1: ME Lower
Squat or Deadlift: 1RM 100%
Squat or Deadlift: 3-5x3-5 80-85%
2-3 exercises for weakpoint accessory work
Day 2: ME Upper
Bench or Overhead Press: 1RM 100%
Bench or Overhead Press: 3-5x3-5 80-85%
2-3 exercises for weak point accessory work
Day 3: DE Lower:
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Speed Squat: 2 sets x12/10/8 reps 75%, 80%, 85%
Speed Deadlift: 1x12/10/8 75%, 80%, 85%
2-3 weakpoint accessory work
Day 3: DE Upper
Speed Bench: 3 sets x12/10/8 reps 75%, 80%, 85%
Speed OHP: 3x8
2-3 weakpoint accessory work
Progression will happen on a weekly basis. You may need to switch and
rotate ME lifts every 1-4 weeks depending on your goal and level.
Benefits of Conjugate Periodization:
Great for shoring up weaknesses in a particular area. Allows you to do
repetition exercises after ME and DE lifts, which improve specific
areas and add more variety.
Does well to build qualities (speed, strength) in certain exercises.
Can work on multiple training qualities within a given time period.
Keeps training fresh and fun.
IS PERIODIZATION IMPORTANT?
Yes, with all the studies on periodization, it is evident that periodization
has a positive effect on strength and hypertrophy.
This review article looks at 15 studies and 13 out of the 15 show a positive
effect from periodization training. Moreover, the 2 studies that didn’t show
any effect where both short in duration and done on subjects without
much training experience, and as we know, periodization is much more
important as you become more advanced and is much less important for
novices (aka newbies). This is because if you are new to training, you will
respond to pretty much any kind of training and it is very easy to yield
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results.
The main benefits of periodization are:
The ability to work on multiple training qualities and goals (i.e.
strength, hypertrophy, general preparation, sport skills) over a
macrocycle or even on a smaller timescale. In the end, it makes for
more well-rounded fitness.
Fatigue management through the manipulation of factors like load,
volume, and recovery. Ultimately, this will allow you to avoid
overtraining (as well as under-training), recover from overreaching
(which will naturally occur to some degree), and continue
progressing over long periods of time.
Progressive overload (accumulation) doesn’t just come with physical
stress, it also comes with mental stress. Periodization helps you deal
with the psychological stress as well.
Overall, progressive overload is a crucial factor in fitness if you want to
continue making long term improvements. However, it’s not possible to
continue increasing intensity every workout. So, periodization allows you
to keep making progress (whether that’s day to day, week to week, or
month to month) in a sustainable manner and over long periods of time.
That said, periodization and progressive overload is obviously not the only
important variable in training. In fact, there are many other more important
factors.
Most Important Training Principles
In ranking order, these are said to be the most important training
principles:
1. Specificity: Train the muscles you want to grow (or the fitness
objective you want to improve at) with exercises and techniques that
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2.
3.
4.
5.
6.
7.
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target the muscles as limiting factors (or must be performed to get
better at it). For example, if you are doing squats as a beginner, your
quads are going to grow, but as you get more advanced, your quads
might not get enough stress to grow from squats alone because the
lower back tires out first or you may just get more glute activation
than quad activation. As such, a quad specific exercise like hack
squats would be required to ensure they are the main target and
limiting factor. This would be specificity, and your quads WILL grow.
Overload: Train hard and make the training harder over time.
Fatigue Management: Don’t train more than you can recover from
(acute level) and employ deload weeks every 4-8 weeks.
Stimulus-Recovery-Adaptation: Finding a frequency that works best
for you.
Variation/Variety: Choosing the right exercises, loading ranges,
tempos, and so on.
Periodization: See everything above. Without periodization, as you
become more advanced, simply deloading from linear progression
fatigue will not rid all of your fatigue (both mentally and
physically/hormonally).
Individualization: This one is straight forward. It involves points 4-6
and overall just your age, rate of progress, previous skill
development, and other factors that will pertain to specific
individuals. For beginners, individualization is less important as really
any beginner can follow the same beginner program to success, but
as you get into advanced levels, individualization is vital, which is why
there really is no cookie cutter program for advanced athletes, as
everything needs to be individualized to some degree.
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BEST PERIODIZATION FOR BEGINNERS?
This article is obviously directed more towards beginners, as assumably
more advanced lifters and athletes will already know most of this, let’s
answer the pressing question for beginners, should you even do
periodization, and if so, which type of periodization is best?
For beginners, periodization is one of the least important factors in
training. All you have to do really as a beginner is progressive overload. A
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beginner should be able to continually add weight to their lifts, even on a
day to day basis. It’s really that simple. Keep adding intensity and you will
see some incredible gains, and if you start to fatigue, take a deload week
and then get back to it.
This means you really don’t need to decrease volume as you increase
intensity. Nevertheless, if you were to employ a periodization training
model, it should be linear periodization using mesocycles to deload every
6-8 weeks (or even longer if you are continually making improvements
without overreaching).
If you are a beginner who wants to strength train, your best bet is to just
follow a tried and true strength program. Almost all beginners can use the
same novice program as less individualization is required. So, give one of
these strength programs a go and just follow it as instructed and you will
see some incredible improvements and gains.
You can also check out SET FOR SET's Strength Program. If you want to
gain some serious strength and have a plan that is effective, clear, and no
BS, this is it. It's a super thorough strength program and it includes
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