Training Periodisation FOR BODYBUILDERS | Linear & Undulating Periodization With Eric Helms
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- Опубликовано: 30 сен 2024
- In this video, we look into the different types of training periodisation, in particular linear periodisation. Eric Helms takes us through a segment from Module 2 Unit 7 of The SBS Academy, training periodisation for bodybuilders...
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Could you please elaborate on what you said about,"losing adaptation of the previous cycle." at 0:51 Thanks
Loved this, Eric you are the best coach in the world.
Awesome as always
Hi . My question is, do I still need to take the recommended amount of protein in an off week as well ? I am 75kg (165pound ) and I take around 150g of protein everyday as suggested. Is it ok if I dont take protein powder , or take less amount of protein in my off (deload) weeks ? thanks a lot
If you have a periodised program that progresses linearly in a 4 week cycle. so that each week gets slighty harder until you deload the last one. if we then compare the hardest week of every 4 cycle, could we use that to analyse the athletes progression, since the goal of this final week is overcompensation through overload should it not be the hardest possible tranning that the athlete can complete, and therefore a true exspression on the volume cappabilities of the given athlete?
Andreas bach that is definitely an approach you can do. I think looking at that data but also the overall data in a 4 week + period too
i understand that progress is slow, and that one may have a bad day, but if there is multiple training session in that given mesocycle would it not be possible in at least multiple of them?
Hmm, yes looking at the entire macrocycle is a given, but to some extent is there not more variability in the 1st and 2nd mesocycle since these have a lot of creative freedom because they only have to be light/medium and medium, which is very vague terms. is the hardest weak, assuming that the hardest week is the 3rd one, and assuming that you hit your MRW in this week?
i'm sorry to use mike isphratels mrw term, since in reality the goal is to overreach, and because of the conflicting arguments between him and eric helms. but would there not be some sort of truth revealed when you are trying consciously as an athlete to do the maximal amount of volume possible(within given parameters of course)?
So let's take a linear progression and a 4 weeks cycle. What exactly do you periodize?
A) everything - meaning all workouts, exercises, and sets in week 1 are with RPE 7, in week 2 RPE 8, week 3 RPE 9 and then deload all in week 4. or
B) Week 1 only the Monday work out will be RPE 7, Wednesday will be RPE 8, Friday RPE 9. And week 2 we increase RPE +1 on Mon and Wed and Friday is deload. or
C) Or do you even switch the RPEs within one workout? So on Monday in week 1, your Squat is RPE 6, OHP RPE 7, Calfs RPE 8, and next week you increase RPE?
not sure if that makes sense. But in every video or post, I have seen so far, everybody just gives you the example for one exercise. Like do 8 bench reps on week 1 and then increase until you need to do deload... Great. But I haven't found a good explanation on how to incorporate it into your own training plan.
would be great if you could give some insight. Thanks
That's a good question. I believe Mike Israetel was recommending starting off with a low RPE (maybe around 6) and getting closer to full effort at the end of the mesocycle. So it would probably look more like your first example. That is, at least for hypertrophy. I think it's always good to stay at least 1 rep shy of failure anyways, unless it's your last workout before a deload.
@@natem7537 thanks! Will check it out. I am also reading Eric Helm's strenght pyramid. Hope to get some clear answers there.
omar isuf smilin somewhere
too short should have spoken specifically for 30 minutes or so
I love your channel :D hopefully someday can afford your coaching service :D
RB Suhas we will always be here 😊
Wouldn't a "volume" day be a better choice for the reasons he mentioned instead of a power day? With sets of 20+ reps with an RPE of 6/7?
Lavitzxd Eric goes on to say a power day may not be the best choice for a bodybuilder. This is only a few minutes from a 45-60 min unit.
Where can we see / buy / purchase the full videos from these series? Thanks, great stuff. Very interested in it, I have lots of small questions that are probably answered in the full videos
Interesting great contribution! What is overlap an example please! 😊
Rigoberto Rauch it would be when volume and intensity is not with a "intensity" or "volume" block. It could be around a 3-4x6-8 range
Shredded By Science thaks and overlap in excercises? 😯☺
Rigoberto Rauch in a bodybuilding context the exercises wouldn't need to get ultra specific like a powerlifter leading up to a meet. You could have additional isolation work on the volume blocks that tapered down to more sets on your big compound lifts
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