Author: Troy Theodosiou
What is Periodization?
Periodization is a form of resistance training that may be defined as strategic implementation of specific training phases. These training phases are based upon increasing and decreasing both volume (which is reps x sets) and intensity (which is the load or percentage of 1RM) when designing a training program.
Non linear periodization is generally a periodized workout that is broken down into high intensity, low volume followed by high volume, lower intensity sections. This can be within the same week or broken down into week blocks.
Rep ranges for muscular endurance, muscle size, and overall strength:
Muscular endurance – Endurance means encouraging and training your muscles to perform for an extended period of time. This will enable you to do a lot of repetitions before getting tired.
- Target a rep range of 12 – 20+ reps per set.
Be mindful that you won’t be able to lift heavy amounts of weight for 20+ reps, so you’ll be lifting lighter loads. It would be advisable that you decrease the amount of rest between sets from 30 – 60 seconds.
Muscle size (“sarcoplasmic hypertrophy”) – This is for people looking to build muscle size.
The scientific term here is “sarcoplasmic hypertrophy,” as it focuses on increasing the amount of sarcoplasm, the non-contractile fluid found in your muscle.
Up to 30% of your muscle’s size is attributed to the sarcoplasm, so focusing on this type of hypertrophy helps build overall size.
- Target a rep range of 6 – 12 reps per set.
Strength and power (“myofibril hypertrophy”) – If you’re training for specific sports and just want to get stronger with more power – but not necessarily get bigger, this is the strategy for you.
This type of training focuses on strengthening the myofibril, the contractile part of the muscle, hence the name “myofibril hypertrophy.”
- Target a rep range of 1-5 reps per set.
This means you’re going to be picking up a significantly heavier weight and focusing all of that concentrated effort into just one or a few reps.
Resistance training can be dangerous if your technique is not right. Before starting any resistance training make sure you have an assessment and program written for your specific needs. Ensure you follow any medical advice and are shown the exercises by a physiotherapist, exercise rehabilitation professional or registered fitness professional.