My wife tends to “wander” in the gym—to do whatever she felt like doing for that day. Her exercises and weights changed very little for years. Her programming was rarely ever balanced. Over time, I won her over to trying a simple, whole-body, progressive overload program like the StrongLifts 5×5. Its simplicity captured her focus and then her enthusiasm. Yesterday, she expressed interest in progress to something else. Every lifter should come to this point. (The very serious lifter must come to this point.) Part of programming is the concept of periodization—the cyclical modification of the program to meet a range of physiological needs in a way that in synergistic, e.g., cycling through periods of training for hypertrophy, strength, and power. Each cycle affects the capacity to perform subsequent cycles—progression.
Periodization can be as simple or as complex as one makes it. High-level sports programs depend on qualified strength and conditioning coaches because they have the experience and mastery of programming. Most average or recreational lifters are just looking for the basic benefits of exercise and are less interested in the complexities of programming. Fortunately, programming need not be complicated to be effective. Personally, I think it is too often overcomplicated for the sake of appearing effective. I prefer the K.I.S.S. principle when it comes to exercise. In weight-training, unless one is an Olympic weightlifter (i.e., training to compete in the snatch and clean, etc.) the ‘basic five’ (squat, deadlift, bench, row, and press) variations with some accessory exercises (e.g., arms, abdominals/core, neck, calves, etc.) thrown in for some extra spice are quite sufficient. For the beginner, simple 5×5 (e.g., StrongLifts) or 3×5 (e.g., Starting Strength) are a great foundation to learn technique and build foundational strength. These programs can, however, get boring over time. As well, because these are based on a linear progression (increasing only the weight from workout to workout), the exercise will plateau in relatively short time. Thus, some degree of regular periodization will become necessary.
So, when it comes time for a change, there are simple things that the recreational lifter can do to effectively change things up.
Repetition scheme. Instead of the 5×5 (or 3×5), increase (for hypertrophy) or decrease (for strength) the repetitions. The intensity will need to change accordingly. In other words, higher repetitions will require less weight and fewer repetitions will require more weight. There are numerous schemes that can be applied, depending on the goals. While 5 (4-7) repetitions is best for overall strength and hypertrophy, fewer (1-3) is best for strength/power and more ³8 (usually 8-15) is best for hypertrophy. In some situations, more repetitions may also be desired.
Volume. Volume is the product of the weight lifted times the repetitions performed times the number of sets. For example, the volume of squatting 200 lb in the 5×5 program is 5,000 lb. Simply adding sets will increase volume: 200 lb x 7 sets x 5 repetitions = 7,000 lb. Volume is generally associated with hypertrophy. Thus, adding sets can stimulate greater growth without adding intensity. Likewise, adding repetitions can have a similar effect: 200 lb x 5 sets x 7 repetitions = 7,000 lb. Varying the weight, sets, and/or repetitions from week-to-week or session-to-session adds dimension to a linear progression.
Exercise variation. Not every “squat” has to be a back squat. There are front squats, goblet squats, leg presses, Bulgarian split squats, lunges, etc. Likewise, the deadlift, bench, row, and press can be varied. Change the exercises from cycle to cycle to promote growth, as well as interest. (Don’t be too quick, though, to change exercises. Allow at least a full training cycle before changing.)
Periodize. Program your exercise in 4- to 8-week cycles. Program increases in volume over the weeks and end with a deload (or start the subsequent cycle at a reduced volume). This may involve adding weight to the lift from week-to-week or session-to-session, adding repetitions (e.g., 200-lb squat: 3×8, 3×10, and 3×12 for weeks 1, 2, and 3, respectively), and/or adding sets (e.g., 200-lb squat: 3×10, 4×10, and 5×10 for weeks 1, 2, and 3, respectively). One might also choose undulating periodization (i.e., changing the workout parameters—e.g., strength v. hypertrophy—across the week or month). As such, one who is squatting 3 times a week might do 3×12-15 for muscle endurance in Workout A, 3×8-10 for hypertrophy in Workout B, and 5×3-5 for strength in Workout C. The key consideration is to vary volume and intensity (percentage of maximum) over time, remembering that as intensity goes up, volume generally goes down. For example, for a 300-lb squat 1-RM, 85% is 255 lb and 70% is 210 lb. The volume of a 3×8 workout at 210 lb is 5,040 lb. The volume of an 8×3 workout at 255 lb is 6,120 lb. Thus, the latter workout places a greater demand on recovery. To compensate, one might prefer a 5×3 scheme (volume = 3,825 lb).
Suppose, after a 5×5, one was squatting 255 lb (volume = 6,375 lb), one moves to a 3×10 program. Reducing the weight to 210 lbs, the volume is comparable at 6,300 lb. Adding 5 lb per week, at the end of a 4-week cycle, the lifter is now lifting 240 lb for his/her working sets (volume = 7,200 lb). In the next cycle, the lifter shifts from hypertrophy to strength. Starting at the same weight and volume, he/she changes to a 10×3 program (volume is still 7,200 lb). If the lifter adds 10 lb per week to the squat, after four weeks, he/she is now lifting 280 lb for 10×3 and a volume of 8,400 lb. The lifter is stronger and has likely added considerable muscle mass. (The math isn’t perfectly accurate, but…. Assuming the ending weight is 85% of the new 1-RM, the lifter has increased the 1-RM squat from 300 lb to 330 lb. Progress!
So, moving on from 5×5 and want to keep it simple? Pick a direction—strength or hypertrophy. The volume of the 5×5 is 25 (times the weight lifted). Take this volume and estimate the appropriate weight for the repetition scheme. For example, if one chooses to do 3 sets of 8-10 repetitions (volume = 24-30) a 200 lb squat with (for 5×5, volume = 5,000 lb) might become 165 lb for 3×10 (volume = 4,950 lb) for the start of the new cycle. Add 5-10 lbs per week/session as you are able over the cycle. At the end of the cycle, change the exercise, deload, or change the repetitions or sets. [For example, after a week at a reduced load, return to a weight that permits a similar volume at the increased number of sets.]
Programming need not be complicated, but it is necessary. Specificity shouldn’t be ignored. Focus on muscle endurance, hypertrophy, and strength. Vary your programs, but keep it simple. Progress.
Be your best today; be better tomorrow.