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PERIODIZATION
DEMYSTIFIED Comrade, can you tell periodization from perestroika and Leonid Matveyev from Leonid Brezhnev? If not, it’s time to incorporate this Soviet breakthrough into your training! Periodization is defined as planned—according to certain principles!—variation of the training variables such as intensity and volume within a specified period of time, culminating in peak performance. Although its origins can be traced to Russia, periodization did not come alive until L.P. Matveyev published his milestone, The Problems of Periodization in Sports Training (1964). Comrade Matveyev even applied this revolutionary concept to his own quest for a 100-kilogram or 225-pound, clean and press. In the process, the “father of periodization” changed the face of athletic training, as we know it.
By Pavel Tsatsouline, Master of Sports Photography by Dennis Lane
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Understanding periodization ■
looking to increase muscle size should take
Union have offered many esoteric theories.
In the West, periodization has either been
this idea a step further. I will teach you how
It could be systemic neurological or
overdone with yawn-drawing charts and alien
to strip periodization down to its funda-
endocrine exhaustion. Perhaps the hypo-
Russian terminology or dubbed down to “do
mental principles, namely cycling, sequential
thalamus, the part of the brain in charge
high reps, then switch to heavy weights.”
development, the optimal volume/intensity
of adaptation, calls it quits. Or maybe the
Here is the real thing. Most lifters are free
relationship and delayed adaptation, and
local genetic apparatus in your muscles has
spirits who rebel against structured power-
then superimpose them into your workout,
had it for a while. It could be some
lifting style cycles. “Over-reliance on numer-
freestyle! Bruce Lee said it best, “Look at the
unknown regulatory mechanism, which for-
ical computations in preparing a periodiza-
moon, not the finger.”
bids continuous unidirectional adaptation … who knows. The point is it happens, and
tion chart is a major reason why some coaches tend to dismiss their relevance,” says
“Cycle” your weight ■
you cannot hide your head in the sand if
Drs. Verkhoshansky and Siff, authors of
According to the physiological Law of
Supertraining (old-fashioned instinctive
Accommodation, after a short period of
Russian scientists concluded that peri-
training plugged into a periodization master
time the body stops responding to a given
odic gain and loss of sporting form is a
plan). Many variables, from sunlight to your
stimulus. It takes a greater load to get it
law of physiology, and it dictates a cycli-
recent argument with your boss, affect your
to improve again. The bummer is, you can-
cal organization of the training process.
performance, and it is unrealistic to map out
not increase the load indefinitely—it just
“Human life can be considered one big
a rigid 20-week plan and follow it rep for rep.
doesn’t work that way.
wave with its climbing, peaking and
you expect to keep on getting bigger!
Bulgarian weightlifters, scientific as they are,
Why can’t you train hard full time and
declining phase,” writes one Eastern
use their judgment in determining the opti-
progress forever? Estonian Dr. Atko Viru
European specialist. “Several smaller
mal training weight for every set. People
and other big brains from the former Soviet
waves are superimposed on our life wave.
74 MUSCLE MEDIA August 2002
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Some last years, some days, some hours
smaller loading volume.”
ple method is quite acceptable: After three
and some even less than a second.
Instead of increasing your bench num-
weeks of powerful, shock overloads, spend
Rational athletic training should take this
bers—within one workout or in consecutive
one week training with half the sets in
cyclical character of life into an account.”
sessions—in a linear fashion (e.g., 225-230-
every exercise.” Cycling implies that the
Thus, cycling of loads was born. This rad-
235-240-245-250), try something wild like
difficulty of your training will vary greatly.
ical concept is simple: If your muscles have
225-240-215-235-220-250. The overall pat-
Soviet research data is clear: Easy work-
stopped responding to a training stimulus
tern of increasing the intensity is still
outs restore your strength and brawn much
and rebel against a further load increase,
observed, but irregular jumps back and forth
faster than channel surfing. “The best con-
back off to resensitize them! “Soften them
will bring you to your goal faster. Do the same
ditions for anabolic processes are when
up” for future gains as some lifters put it.
step with the volume, or the total number of
small (2- to 4-ton) loads with low inten-
reps in your muscle-building session.
sity follow large loads,” stated Arkady
The cycling principle applies to your training months and weeks and repeats
Say you work each muscle group once
Vorobyev, a champion, scientist and coach.
itself even within a workout. Multiple sets
a week. The total reps you ever do is 100
Another reason to have an easy work-
with a static weight (e.g., 200 kilograms
per muscle group. The volume is calculated
out on days when you feel like hanging up
for five sets of five reps) are frowned upon
by adding all the reps minus the warm-ups
your belt is what Russian textbooks refer
by Russian weightlifters. They have the
(e.g., military press 5x10 = 50, upright
to as “the continuity of the training
habit of following up a heavy triple or dou-
rows 5x10 = 50, the workout volume for
process.” Think of it this way: If you
ble with a double or a single with a weight
the shoulders is 50+50 = 100 reps).
include the squat into your leg workout
reduced by 5 percent to 10 percent before
Every fourth week, cut your volume to
only once in a blue moon, your squatting
making another heavy lift. Their Bulgarian
60 percent of your peak load. Your deltoid
gains will be nonexistent. Your body does
colleagues follow a similar pattern that
workout would chill out by 40 percent:
not adapt to a stimulus immediately
they call “segments”: Work up to a heavy
(3x10) + (3x10) = 60 reps. Your weekly vol-
because it does not want to go to all the
single, then back off some, then push
ume distribution in one month might look
trouble if the stressor is a fluke. The more
again, etc. In addition to being more
like this: 90-70-100-60, 70-85-60-100,
often you squat, the stronger you get.
effective for obscure motor-learning rea-
60-80-100-65, etc. Variations are endless.
Eastern European weightlifters squat daily
sons, a “wavy” workout is a lot less monotonous and more enjoyable. More important, according to Matveyev, nonstop variation of volume and intensity reduces the possibility
of
overtraining
and
enhances the performance peaks. Many Western proponents of periodization are under the impression that the load should change gradually. While this may often be true for the overall months-long pattern,
but rarely to their 700- to 800-pound
“After three weeks of powerful shock overloads, spend one week training with half the sets in every exercise.”
taking baby steps in workouts and
limit. Constantly exposed to the deep knee bends and unable to get out of touch with their purpose, these athletes’ legs transform into super squatting machines. So don’t be afraid to have easy workouts or sets here and there. While the simple approach of sticking to the same exercises and only cycling the load works for powerlifters and bodybuilders, the advanced ones need more variety in
playing with quarter-pound Malibu Ken
Just don’t fall for slick sequences like 60-
their training. The periodization model
and Barbie plates is far from being your
70-80-90 or 95-85-75-65. Dr. Matveyev
takes your needs into account. According
best choice. Prof. Vorobyev explains,
states point blank: Sharp changes in train-
to the data from the scientific experiment
“Although not excluding the principle of
ing volume and intensity are more effec-
conducted in Moscow by V.S. Avanesov, a
gradual overload, we propose sudden, yet
tive than smooth ones!
complex of weight-training exercises pro-
fitting the given athlete’s functional abil-
If the above is going over your head, fol-
vides good results for one to one and a half
ities, changes in load ‘jumps’. This princi-
low the no-brainer cycling procedure rec-
months (no more than that), then it
ple of organizing the training loads allows
ommended by Russian powerlifting coach
should be changed. Dorian Yates warned
one to achieve higher results with a
and author Leonid Ostapenko, “A very sim-
against excessive muscle confusion. The
www.musclemedia.com 75
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bodybuilding legend explained that vari-
immediately back off! Doggedly attempting
with sets of four to 12 repetitions on your
ety for variety’s sake is just a distraction
to maintain the strength peak dooms the
third trip to your iron pit. If you follow a
from
training.
iron rat to failure. The volatility of the gains
four-on/one-off split, the whole sequence
According to Y. Verkhoshansky and M. Siff,
purposeful
intense
can be maintained for five to 10 days at
will take you 15 days. This approach is known
when exercises are switched more often
best, according to Dr. Arkady Vorobyev, and
as sequential development in contrast with
than once every four to six weeks, the
a higher risk of injuries and overtraining are
the antiquated parallel development with
body goes into what is known as a tran-
not the only problems of high-intensity
pyramids.
sient accumulation process. Meaning it
training. Russian scientists warn that
Unlike a track and field athlete, a body-
doesn’t have time to catch on to what it’s
attempting to maintain top condition is
builder does not need to sequence differ-
supposed to adapt to and in the end, it
detrimental to future progress—another
ent workouts in a particular order, he
hardly adapts at all. Either changing your
reason why volume rules most of the time.
should follow one rule: Spend most of his
workout too often or never changing it is
training time in the four- to 12-rep range. Sequential development ■
a raw deal.
I’ll explain.
Soviet scientists such as Y. V.
Scientist T. Hettinger discovered that
Volume/Intensity relationship ■
Verkhoshansky observed that the athlete’s
strength built quickly is lost quickly and
Generally there is an inverse relation-
body adapts much better if it is presented
vice versa. Soviet scientists such as V.
ship between the loading volume and
with a focused and limited training objec-
Platonov added that different training ben-
intensity.
tive rather than a host of often conflict-
efits are acquired and lost at various rates.
Load variation is critically important to
ing demands—get big and strong and fast,
For instance, myofibrilllar hypertrophy
bodybuilding success, but it must follow
and run a marathon. Since different rep
(four to 12 reps) is developed and lost
one rigid rule: Concentrate on volume and
ranges have a specific effect on the mus-
slower than sarcoplasmic hypertrophy (up
do not abuse high-intensity training
cles—low reps increase muscle density,
to 100 reps) or muscle density (one to three
(HIT). Whether you interpret intensity as
medium reps build the contractile proteins
reps). This means two things: Your hard-
a percentage of one-rep max (the Russian
and high reps develop mitochondria, sar-
earned beef will not shrink away if you
definition) or of momentary ability (the
coplasm and capillaries—the obvious
switch your focus to power or endurance
American definition), you will not build
implication of this discovery on body-
training for a session or two; and gains in
much beef if you regularly HIT. Short-lived
building is not to spread your workout over
max strength and muscular endurance come
strength gains are all you can hope for,
a large rep range. Say good-bye to pyra-
so quick, all you need is an occasional ses-
which is why high intensity should be a
mids and light back-off sets. Instead,
sion or two to bring them up to a
rare visitor to your regimen. “When one is after long-term adaptation and aims at significant structural and not just functional changes (muscle mass versus strength), the volume of loading is increased first and foremost,” states Leonid Matveyev. “When, on the other hand, one aims to realize the acquired ability as a sudden increase in athletic performance, the training intensity gets top importance.”
respectable level.
“Bench a mindboggling weight and get the whole gym talking once in awhile and immediately back off!”
In other words, build beef with a lot
Bottom line: Two out of three workouts should be dedicated to building mass with medium reps. Other workouts can zero in on ultrahigh or ultra-low repetitions. Let your instinct determine the optimal order of these sessions. Delayed training effect ■ Renegade Russian scientist Prof. Zatsiorsky explains the delayed training effect, “During periods of
of sets and reps, then get as strong as you
pump up your sarcoplasm, the muscle cell
strenuous training, athletes cannot
look by occasionally pushing the pedal to
filler, with burning 100-rep sets in one
achieve the best performance results for
the metal.
workout; up your density with singles, dou-
two main reasons. First, it takes time to
Bench a mind-boggling weight and get
bles and triples in your next session for the
adapt to the training stimulus. Second,
the whole gym talking once in awhile and
given body part; and build the myofibrils
hard training work induces fatigue that
76 MUSCLE MEDIA August 2002
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accumulates over time. So a period of rela-
The 10 Commandments of Free-
9. Relatively easy sessions are more effec-
tively easy exercise is needed to realize the
Style Bodybuilding Periodization
tive than complete rest. Active recov-
effect of the previous hard sessions to reveal
ery workouts may be planned or taken
the delayed training effect. Adaptation
1. Vary your volume and intensity every
occurs mainly when a retaining or detrain-
workout. Make sudden jumps rather
ing load is used after a stimulating load.”
than gradual changes. If you do not
10. Controlled short-term volume over-
mind the math, employ the 60 percent
training followed by low-volume/low
rule to your volume planning.
intensity taper is a very powerful
The adaptation lag has a tremendous impact on bodybuilding. Once you appreciate its power, you will be freed of the religious fear of overtraining which plagues the gyms. Indeed, intelligent
instinctively.
training anabolic. You may plan for 2. Change your exercises every four to six weeks.
short-term overtraining is one of the most
concentrated loading or simply take advantage of accidental over-training every ambitious trainer is prone to.
powerful tools in the bodybuilding arse-
3. High-intensity training should be
nal. While a novice or intermediate body-
employed infrequently. It is only mar-
Here you have it, the blueprints of a
builder should allow for complete recov-
ginally effective for hypertrophy, and
secret Russian weapon that will bomb
ery between his workouts, for an advanced
primarily causes short-lived strength
your competition back to the Stone Age!
athlete such distributed loading is what
gains. Frequent use of heavy weights
Do not think because periodization has
Estonian sports science mastermind Dr.
and training to failure are also detri-
been around for decades and volumes
Atko Viru calls “a waste of time.”
mental to future gains.
have been written about it, Westerners
Concentrated loading, Prof. Verkhoshansky’s
understand it better than alien technol-
baby, is an advanced alternative. In essence,
4. High volume is the key to bodybuild-
ogy in Area 51! The Russkies constantly
it is short-term over-training which is fol-
ing success. An advanced bodybuilder’s
make corrections and improvements on-
lowed by an unusually high supercompen-
high-load workout should include up to
the-go that are impossible to keep up
sation peak if the athlete is smart enough
150 repetitions per body part.
with unless you are an insider. It is like
to back off before acute overtraining sets
the old Russian joke about an American
in. Aaron Baker, David Dearth and other
5. Generally there is an inverse relation-
spy who got hold of the blueprints of the
bodybuilders who reported sensational gains
ship between the loading volume and
newest Soviet missile. When a military
when they gave Mike Mentzer’s workout a
intensity, but it’s meant to be occa-
contractor built it, it turned out to be a
shot after doing high-volume training for
sionally broken by elite bodybuilders.
steam engine. The irate intelligence offi-
awhile are the poster children of concentrated loading followed by a taper. “The more extensive and longer the exhaustion of the body’s energy resources
cer went back to his source at the Russian 6. Limit each workout to a narrow rep
defense installation and confronted him.
range: 1-3, 4-7, 8-12 and 12+. Limit
The traitor slapped himself on the fore-
your use of pyramids.
head, “You mean I forgot to give you the
by concentrated loading … (obviously
19 volumes of upgrades?!”
within reasonable limits), the higher their
7. Vary the intensity (both the poundage
Let others ride the steam engine. You
subsequent super-restoration and the
and the proximity to muscle failure)
have the missile plans and upgrades.
longer the new functional level is main-
within each workout while staying in
Study them. Use them. Dominate.
tained,” explain Prof. Verkhoshansky and
the specified rep range. For example:
his colleague Dr. Siff. The scientists warn
275x3, 300x3RM, 285x2, 250x3, 295x2
to keep against going overboard on train-
and 315x1RM instead of 285x5x3.
ing intensity when employing concentrated loading; the means are already very pow-
8. Four to 12 repetitions are the meat of
erful and court excessive over-training. You
a scientific bodybuilding regimen. No
should save this thermonuclear weapon
more than one out of three workouts
until your physique gets startled looks
should be dedicated to very low (one
instead of “Been working out?” comments.
to three) or high (12 and over) reps.
78 MUSCLE MEDIA August 2002
Pavel Tsatsouline, Master of Sports, is the author of Power to the People!: Russian Strength Training Secrets for Every American available from (800) 899-5111 and dragondoor.com.
