The Red and Black

Issue date: 4/15/08 Section: Sports

DANIEL HANNA

Few training methods are scientifically proven to yield results. Periodization is the exception.

In general, there are three categories of periodization: linear, reverse-linear and undulating.

Linear periodization consists of different blocks of high-intensity training, usually lasting three to four weeks, divided by smaller, less intense blocks. These transitional periods last approximately one week.

The method is called "linear periodization" because the blocks progress in a line, beginning with low-repetition, heavy-weight sets and progressing towards a final block of high-repetition, low-weight sets. The first block of training normally focuses on foundational strength.

This initial period usually consists of free-weight, compound movements like the squat, deadlift and bench press. The idea is to develop a foundation of strength that will prepare you for the later blocks that specifically target your fitness goal.

Keep in mind that each block should be separated by a lower-intensity, one-week "transitional phase." During this period, you'll take no exercises to failure, and you may utilize repetitions in the 15 to 20 range. This way, the body recovers from the previous block.

If you're training for muscle mass and you're using a 12-week linear periodization model, for example, training begins in the foundational phase with six to eight repetitions per set, using mainly compound moves. You might then progress to eight to 10 repetitions per set, and incorporate a few isolation exercises like the dumbbell flye, in addition to your compound movements. You may then culminate in 10 to 12 repetitions per set, the optimal muscle-building repetition range.

Higher-volume training is optimal for muscle growth, while lower-volume training is optimal for strength. The linear periodization model mimics this and adjusts accordingly.

- Daniel Hanna is a certified personal trainer and a stringer for The Red & Black.

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