View Single Post
 
Old 10-25-2006, 06:39 AM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

OK. I'll try to explain this as clearly as I can. Keep in mind that this is my opinion and there are always may ways to do anything.

What you've done is a good basis to begin a standard strength program. Now a lot of people use the word "periodization' as a buzzword without any regards to what it really is. The idea that any kind of periodization results automatically in more gains is ridiculous. What results in the most gains is whatever allows you the fastest progress at whatever the stage of your training.

Let me put in another way. Look at Westside. Everybody and their mother wants to do Westside. Thinking it's "superior". It uses a form of congugate periodization which for powerlifting purposes probably IS superior to traditional linear schemes. This type of periodization becomes more necessary to get the fastest, safest, and most productive gains in strength for the ADVANCED athletes. Do you think they do it because they just want to complicate things? Hell, no. If they could consistently improve their bench, deadlift, and squat with a simple program involving linear progression (not to be confused with linear periodization) they damn sure would. An absolute beginner going right to doing westside thinking it's superior is just showing their ignorance. The question is what is necessary and superior for you. Many beginnes can squat 2 or 3 times a week and ADD WEIGHT every time! So look at westside or ANY other type of peridization and tell me how that's superior for a BEGINNER.

Another reason people advacate periodization for beginners is simple injury prevention. I think that is very altruistic and I think there is something to be said for preparing the body for heavier weights with a higher rep protocol and/or bodyweight exercises. But the idea that a beginner is going to injure himself on, say 5 reps, as opposed to 8 reps, again, to me shows a misunderstanding of what it means to be a beginner. I'm all for preparing the joints and tendons but some trainers actually say that a beginner must stick to 8-12 reps for up to two years before they're "allowed" to use lower reps. Why? Not only does a beginner lack an appreciable amount of muscle, he lacks the ability to call that muscle into play. He is unable to generate the intensity or "tension" that he later will. The phrase "going heavy" for a beginner has a different meaning than it will later down the road.

All that being said, you'll learn a whole lot more about what YOU need to do by your own experience. How your body responds and recovers. Keep in mind that what your muscles can handle doesn't necessarily reflect what your joints can . So your have to listen to your body and be willing to step back at times. This may mean periods of higher reps or lower volume or complete rest. Even then it doesn't point to any complicated periodization scheme. For the majority of beginners a low volume 3 day a week full body program with a handful of compounds is perfect. Some people will come out of that with some overuse injuries, etc. leadig people to cry OVERTRAINING or periodization. Most of the time it stems from starting too close to max loads and begin overly aggresive in terms of loading and not being willing to step back and take a day off here and there when your body says "whoa!".

In this stage the strength adapations (especially neural) will come very quickly and the ability to generate a lot of intensity will likely outstrip recovery ability. So that will lead to a need for lesser frequency. Upper/Lower split, baby! But still with fairly low volumes.

The more advanced you become the more the need to mix in low intensity work to prevent injury. That is not to say that there is never any need for low intensity work for beginners just that most people get it backwards. People think that beginners are more likely to injur themselves. If they do it is more likely poor form. Getting into heavy weights before they have really "learned" the exercises. It is behavoural in origin not programming, most likely. The more ADVANCED lifter is much more likely to sustain injury due to programming errors than less advanced. I.E. pushing away at high intensity for long periods of time. This is assuming they are not allowing periods of full recovery as you would in a dual factor model.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Last edited by EricT; 10-25-2006 at 06:54 AM.
Reply With Quote