Is Periodization KEY for Maximum Muscle Growth?
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- Опубліковано 12 чер 2024
- In this video, Pak from Stronger By Science discusses the concept of periodization for muscle growth and whether you're leaving gains on the table if you don't follow a periodized hypertrophy plan.
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References:
Periodization: What the Data Say
www.strongerbyscience.com/per...
Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis
pubmed.ncbi.nlm.nih.gov/35044...
Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect?
pubmed.ncbi.nlm.nih.gov/37796...
#periodization #hypertrophy #strength
"Is Periodization KEY for Maximum Muscle Growth?" - Спорт
Mike Israetel and Menno Henselmans just released a talk where they pointed out that most exercise scientists in hypertrophy context don't seem to be able to agree what exactly does periodization mean compared to what is commonly considered periodization. Or that they use the word to mean different things. Their key take was that any program you construct is periodized because it won't be doing the same exact session every day from now to forever, and that most programs have both upwards trajectory with constant slope but also some undulation during the week/weeks, so they would be by definition all periodized no matter how you put them together.
I like how Jujimufu uses periodization to manage training in multiple separate somewhat unrelated disciplines in an organized way.
I feel like periodization's biggest value is for generalists who have broad fitness goals. When the weather is nice I run and do calisthenics to maintain muscle and strength. I do the same with kettlebelling in bad running weather. When I have more time to train and get serious about improving body composition or strength, I lift weights at a gym and cut and bulk.
strength is never a weakness and weakness is never a strength - mark bell
I often used to hit plateus in my training until I switched to a DUP program, and saw way faster rate of progress.
Muscle building is a very slow process. I think it's more encouraging to focus on progressing strength in the gym. It's motivating and fun, and helps with adherence.
As for hypertrophy, I think generally we don't have studies that are nearly long enough to see compounding effects. If my strength improves at a faster rate that's going to equal higher volume later and that progress compounds on itself. I would be shocked that if in the long run (multiple years) it didn't accumulate to substantially more muscle growth
How can I find a dup good program?
@@modybakr440 I highly recommend "The Muscle and Strength Pyramid: Training" by Helms et al. It's a guide to training programming that covers DUP and various other concepts, and there are sample programs in it too. Even if none of the examples given are quite what you are looking for, the book can at least give you some direction on deciding if a program you find makes sense to you or how you would build your own if you wanted to.
From an orthopedic standpoint periodization with progressive increases in volume and intensity also allows graded exposure to that same load/intensity overtime to for connective tissue adaptation. Jumping in too quickly “too much too soon” could lead to an increase in injury risk. Even though resistance training has an already very low relative risk of injury.
Love the content and the presentation as well. Insightful!
I oscillate between periods of high-volume hypertrophy training and low-volume strength training. Low volume leaves more room for things like Muay Thai, sprinting, piano, and reading. High-volume accelerates my progress toward my physique goal.
But once I reach my physique goal, I'm sticking to strength-focused maintenance volume year-round. 🤷🏿♂️
Thanks Dr Pak
Thank you real doctor Pak. Strength shmrength
Loved the door edit with the audio!
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