The 10 Commandments of Free-Style Bodybuilding Periodization
1. Vary your volume and intensity every workout. Make sudden jumps rather than gradual changes. If you do not mind the math, employ the 60 percent rule to your volume planning.
2. Change your exercises every four to six weeks.
3. High-Intensity training should be employed infrequently. It is only marginally effective for hypertrophy, and primarily causes short-lived strength gains. Frequent use of heavy weights and training to failure are also detrimental to future gains.
4. High volume is the key to bodybuilding success. An advanced bodybuilder's high-load workout should include up to 150- repetitions per body part.
5. Generally there is an inverse relationship between the loading volume and intensity, but it's meant to be occasionally broken by elite bodybuilders.
6. Limit each workout to a narrow rep range: 1-3, 4-7, 8-12, and 12+. Limit your use of pyramids.
7. Vary the intensity (both the poundage and the priximity to muscle failure) within each workout while staying in the specified rep range. For example: 275x3, 300x3RM, 285x2, 250x3, 295x2 and 315x1RM instead of 285x5x3.
8. Four to 12 reptitioons are the meat of a scientific bodybuilding regimen. No more than one out of three workouts should be dedicated to very low (one to three) or high (12 and over) reps.
9. Relatively easy sessions are more effective than complete rest. Active recovery workouts may be planned or taken instinctively.
10. Controlled short-term volume over-training followed by low-volume/low-intensity taper is a very powerful training anabolic. you may plan for concentrated loading or simply take advantage of accidental over-training every ambitious trainer is prone to.