| Bodybuilders don't get much respect. To some, we are | | | | find little reward in the conclusions of most periodized |
| freak shows, in town for the local circus at Billy Bob's | | | | training protocols as they are less concerned with |
| Big Top; to others, we are walking chemistry | | | | muscle mass as they are with athletic enhancement. |
| experiments gone horribly wrong. Most bodybuilders, at | | | | Remember, periodization methodologies are concerned |
| one time or another, have dealt with some kind of | | | | with performance as the main outcome. Bodybuilding is |
| negative comments regarding your lifestyle. | | | | concerned with physique development. Is there a |
| Unfortunately, as with most stereotypes, the masses | | | | conflict of interest? Maybe. Can the two co-exist? |
| are ignorant and/or misinformed about what it is we | | | | YES! Should bodybuilders rethink periodization as their |
| do, and who we are. In fact, much of what | | | | foundation? YES! Not only should we use it, we must |
| bodybuilders do for a living (i.e. training and nutrition) can | | | | re-engineer our approach to building muscle using all |
| foreshadow what the rest of the world will eventually | | | | the principles of periodization. In fact, you may be doing |
| find out. | | | | a very loose version without even knowing it. |
| For example, from a nutritional standpoint, we have | | | | UNDULATE THIS! |
| been eating "low-carb" for decades when we | | | | A few years ago, I had the pleasure of attending a |
| compete; however, it is only in the last few years that | | | | lecture given by Dr. William Kraemer, considered to be |
| the general public finally caught on. Shouldn't we get | | | | one of the most respected researchers in the field. It |
| some kind of royalty check from all these diet books? | | | | felt like I was in the presence of a Zen master, so I |
| Also, we are the guinea pigs in the gyms that find out | | | | had to pick his brain. I bravely raised my arm to query. |
| what works in regards to gaining strength, building | | | | "Do you think that the principles of periodization can be |
| muscle and, to some extent, drug use and abuse. The | | | | applied to hypertrophy training, and as a follow-up, is |
| rest of this article will delve into what protocols | | | | there any advantage to undulating within a workout, as |
| bodybuilders use to increase their muscle mass | | | | well as between workouts?" In a nutshell, he was not |
| (hypertrophy). Because scientists are not too | | | | sure if hypertrophy and periodization were compatible, |
| concerned with massive physiques, at least from a | | | | but that it deserved further research. I was glad he |
| research-driven perspective, the bulk of this article will | | | | answered rather ambiguous and solidified my |
| be a combination of empirical and anecdotal | | | | suspicions that there is far too little interest on |
| discussions. | | | | hypertrophy, yet a plethora on other aspects of |
| For starters, there are some assumptions the reader | | | | muscle function, including power, strength, and |
| must make when dealing with any article on | | | | endurance. |
| muscle-building: | | | | Therefore, the best "science" lies in the gym: your |
| 1. Genetically-gifted athletes (i.e. mesomorphs) will | | | | hours of sweat; your anecdotal experience; your |
| generally have an easier time building size; | | | | training logs. Without consciously using cycles of |
| 2. Hypertrophy gains are directly related to the degree | | | | training, many bodybuilders use periodization methods, |
| of nutritional adherence and discipline; | | | | specifically undulating periodization, or non-linear |
| 3. Exogenous anabolic hormone use will generally yield | | | | periodization. [Herein referred to as UP, as opposed to |
| greater gains in muscle mass. | | | | linear periodization, the more classic variation that |
| With those out of the way, let's get rolling. | | | | research seems to indicate is not as effective as UP]. |
| THE LAWS OF MASS Outside of the genetic/cellular | | | | The two main advantages of utilizing UP as it relates |
| mechanisms responsible for muscular hypertrophy, | | | | to bodybuilding are: 1) Prevention of over training |
| there are five "big picture" components needed for | | | | under-recovering and 2) Theoretically increasing |
| gains in muscle: | | | | strength and muscle. Our capacity to grow new tissue |
| 1. Muscle tensiona. The rate of that tension (a factor of | | | | is somewhat limited by the amount and quality of our |
| peak force output)b. The length of that tension (a | | | | recovery ability. UP allows maximum intensity and |
| factor of time) | | | | volume at the same time which is antithetic to the |
| 2. Rest and recovery (repair of damaged muscle | | | | traditional mode of linear periodization. While several |
| tissue) | | | | factors can be attributed to over training, |
| 3. Influx of anabolic hormones (endogenous and/or | | | | overstimulation of the neural system can be the |
| exogenous) | | | | biggest culprit. In other words, doing the same workout |
| 4. Provision of raw materials (nitrogen from amino | | | | with the same weight in the same order at the same |
| acids; vitamins and minerals) | | | | time, etc. for months, sometimes years will eventually |
| 5. Positive caloric balance (calories consumed > | | | | lead to staleness (or exhaustion as Selye explains it). |
| calories expended) | | | | These are typically called plateaus in bodybuilding |
| All of these components must be met on a daily basis. | | | | circles. It has more to do with your nervous system |
| If just one of the five is not considered optimal, or is | | | | being over trained than your muscles, per se. To |
| lacking in quality, or missing altogether, gains in muscle | | | | prevent this staleness, we must train smarter, including |
| will be compromised. To some extent, we have total | | | | manipulation of our training variables--Frequency, |
| control over all of the above. We determine how | | | | Intensity, Volume, Duration-which is the basic guideline |
| much we eat, how many calories we ingest and what | | | | of periodization. |
| raw materials we consume; we try to get plenty of | | | | There is no "law" that says each cycle has to last any |
| sleep and rest; and, finally, we go through a continuum | | | | time period. In fact, a microcycle could last only one |
| of breaking down and building up our precious muscle | | | | set! In my past training, I used microcycles within |
| tissue. It is on that point that things get interesting. | | | | workouts as opposed to between workouts. My reps |
| WEST MEETS EAST | | | | can range from 6 to 30 in one workout for the same |
| Much of what we know of the scientific principles of | | | | muscle group. |
| resistance training came from our iron brethren to the | | | | CONCLUSION Books and articles on periodization |
| East, namely, the Eastern Bloc countries, which for | | | | have been authored by some of the greatest sport |
| years systematically destroyed all others in | | | | scientists of our generation. Modern names that come |
| international weightlifting competition. That successful | | | | to mind include Mike Stone, William J. Kraemer and |
| formula, which became known as "periodization", has | | | | arguably the forerunner of all this, Hans Selye. Much of |
| enjoyed a resurgence largely due to American and | | | | their research regarding periodization is applied to |
| European scientists working together to produce | | | | athletes and performance enhancement. The above |
| superior athletes. Briefly, periodization involves time | | | | discussion on hypertrophy is speculative at best. It is |
| periods (called cycles) ranging from one day to one | | | | one part science, one part guesswork. But that is also |
| year or more (four year cycles are common for | | | | its greatest asset! You can tailor your whole |
| Olympic athletes). Each cycle has distinct objectives, in | | | | periodization blueprint to your physique and physiology, |
| terms of volume, intensity, duration, training | | | | and it still applies! You have nothing to lose, and muscle |
| percentages, etc. as they relate to the larger goal, or | | | | to gain! |
| event. For example, if a high school basketball player | | | | KEY POINTS |
| was to employ a classic periodization scheme, it would | | | | * Periodization, in theory, prevents overstimulation of |
| be very similar to the following: | | | | the neuromuscular system, therefore allowing |
| GOAL: Increase strength and hypertrophy | | | | compensatory gains in LBM. This is partly due to a |
| MACROCYCLE=12 months MESOCYCLE I=General | | | | greater anabolic/catabolic ratio at any given time. |
| Preparatory Phase-4 months (off-season) | | | | * Undulating (or non-linear) periodization dictates the |
| MESOCYCLE II=Strength Phase-3 months | | | | athlete to change training variables to consistently and |
| (off-season) | | | | progressively make changes in his/her physique or |
| MESOCYCLE III=Power Phase-3 months (off-season) | | | | performance. |
| MESOCYCLE="Maintenance Phase"-2 months | | | | * Cycles lasting as long as one day or up to one year |
| (in-season) ***Each mesocycle would include detailed | | | | allow the athlete to master the opportunity to prevent |
| microcycle workouts, based on the objectives of each | | | | staleness/plateaus before they happen. |
| phase*** | | | | * Hypertrophy and periodization have received little |
| This is a proven method to increase | | | | research as the sole outcome, yet seem to be |
| performance-related variables in athletes. It has been | | | | compatible in their application. Bodybuilders would seem |
| written about ad nausea, and empirical evidence | | | | to benefit to making calculated and precise changes in |
| indicates it to be superior to conventional, | | | | their routine. |
| non-periodized training philosophies. Bodybuilders will | | | | |